Shoulders, traps and forearms

Seated dumbbell press @ 27s - 12, 8, 6

Seated Arnold press @ 20s - 11, 10, 9

Dumbbell lateral raises @ 17.5s - 13, 10, 9

Shoulder barbell press @ 45lb - 5 minute burn

Vertical row @ 65lb - 13, 10, 10

Barbell shrug @ 80lb - 5 minute burn

Barbell wrist curls @ 45lb - 12, 9, 9

Static barbell hold @ 85lb - 5 minute burn

Shoulders, traps and forearms

Seated dumbbell press @ 25s x 2 - 15, 9, 8

Seated Arnold press @ 17.5s - 12, 10, 10

Dumbbell lateral raises @ 17.5s - 13, 10, 10

Shoulder barbell press @ 45lb - 5 minute burn

High pull @ 65lb - 12, 10, 10

Barbell shrug @ 70lb - 5 minute burn

Barbell wrist curls @ 45lb - 11, 11, 89

Static barbell hold @ 70lb - 5 minute burn

Shoulders, traps and forearms

Seated barbell press @ 45lb - 12, 11, 9

Seated Arnold press @ 17.5s - 11, 10, 9

Dumbbell lateral raises @ 15s - 15, 15, 13

Shoulder press  (machine) @ 40lb - 5 minute burn

High pull @ 65lb - 13, 12, 9

Barbell shrug @ 65lb - 5 minute burn

Barbell wrist curls @ 45lb - 12, 9, 9

Static barbell hold @ 65lb - 5 minute burn

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Abs

Shoulders, traps and forearms

Still taking it easy with my shoulder, so some slight adjustments today.

Seated barbell press @ 45lb - 12, 11, 8

Seated Arnold press @ 17.5s - 10, 12, 9

Dumbbell lateral raises @ 15s - 15, 11, 10

Shoulder press  (machine) @ 60lb/50lb/40lb - 5 minute burn
I gradually lightened the weight because I felt like I was hitting too few reps and having to rest too long. The lightest weight allowed me to really go for a burn.

High pull @ 65lb - 12, 10, 9
I tried one upright row with an empty bar, but I felt a slight twinge so opted for high pulls instead.

Barbell shrug @ 65lb - 5 minute burn

Barbell wrist curls @ 45lb - 12, 9, 8

Static barbell hold @ 65lb - 5 minute burn
Veins were popping out of both arms during these!

Shoulders, traps and forearms

Seated barbell press @ 45lb - 12, 10, 7

Seated Arnold press @ 17.5s - 12, 11, 9

Dumbbell lateral raises @ 17.5s - 10, 9, 9

Hammer strength press @ 70lb - 5 minute burn

Upright row @ 65lb - 12, 11, 9

Barbell shrug @ 65lb - 5 minute burn

Barbell wrist curls @ 45lb - 12, 10, 7

Static barbell hold @ 65lb - 5 minute burn

Shoulders, traps and forearms

Amazingly, my legs are almost totally fine, following yesterday's punishment. The cool down and stretching post-workout definitely helped, plus the stretches during my rest breaks, too. A lesson to be learned!

Seated barbell press @ 45lb - 12, 10, 7

Seated Arnold press @ 17.5s - 9, 9, 8

Dumbbell lateral raises @ 17.5s - 10, 9, 8

Hammer strength press @ 70lb - 5 minute burn

Upright row @ 65lb - 11, 9, 8

Barbell shrug @ 65lb - 5 minute burn

Barbell wrist curls @ 45lb - 11, 9, 6

Stretching

I didn't have time do the 5 minute forearm burn, as I wanted to make sure I did a few minutes of stretching before I walked home.