Shoulders, traps and triceps

Hang clean and press
65lb x 5
85lb x 5, 5, 5, 5

Upright row
65lb x 12, 12, 12

Seated Arnold press
25s x 12, 11, 10

Barbell shrugs
210lb x 10, 10, 10

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Close grip bench press
105lb x 8, 7, 7

Seated French press
30lb x 12, 12, 11

EZ bar skull crushers
65lb x 16
70lb x 12, 11

Cable tricep extensions
45lb x 10, 8, 8

Shoulders, traps and forearms

Jeebus!

Power cleans
45lb x 5, 5
65lb x 5
75lb x 3
85lb x 3
100lb x 2
115lb x 2
130lb x 1
135lb x 0, 0, 0

No power today; no idea why.

Seated dumbbell shoulder press
30s x 12; 32s x 11, 9
Drop sets - 32s x 8; 20s x 8; 10s x 10

Upright row @ 65lb - 12, 12, 12

Seated dumbbell shrugs/lateral raises
20s x 10, 11, 11

Barbell shrugs - 185lb x 10, 10, 10

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Barbell wrist curls - 60lb x12, 11, 7

Static barbell hold @ 135lb - 33 seconds, 30, 34

Wrist roller - 3 x 1

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.