Woke up this morning a little later so I cheated a bit and had fruity pebles with my boys lol, won't lie it was good. Had a protein shake too. On the flip side I had a good shoulder workout.
Shoulder press smith mach:
215x7, 165x10, 115x12
215x6, 165x8, 115x11
235x3, 185x6, 135x8
Drop sets
Bent over lateral raises:
20lbx10 3 sets
Front db raises:
30lbx10 3 sets
Single armed cable mach lateral raises:
20lbx10 3 sets
Straight arm front to back cables:
20 lb x 10 3 sets
100lbx10 db shrugs 3 sets
Did another excercise for my delts but can't remember the name.
Also I went ahead and worked by biceps a bit and forearms too
Alternating db curls:
40x10
50x10
50x10
Alternating hammer culs:
40x10 3 sets
20lb db wrist rotations front to back
Did those 2 sets till they burned
20lb db 180 degree rotation
2 sets till can't do nomore
Also after my partner left I worked my core, worked my obliques so much they wanting to cramp. Loved it! I had some serious pumps going on on biceps, not use to the veins but hope they keep growing haha