shoulders and traps----
Clean and press--- 65x12 warm up/ 95x10/115x10/135x8/135x6--- did these with very lil rest in between sets, just long enough for my partner to do his set...
STR8 bar upright rows--- 45x12/75x12/75x12/75x12--- coulda gone heavier but with the lose of form
***Front lateral raises--- 25x10/25x10/25x10-- done with 30-45 seconds rest in between sets
***Side lateral raises--- 30x10/30x10/30x10-- done with 30-45 seconds rest in between sets
*** Rear lateral raises (seated)--- 25x10/25x10/15x10-- done with 30-45 seconds rest in between sets
******** all three excercises where done back to back with 30-45 seconds between each set and then 45-60seconds between each of the three excecises
BB Shrugs--- 135x12/205x10/205x10/205x10
awesome shoulder workout today, kept the rest time to a minimum and could really feel it....
Transform at 4pm seemed to work for me last night as i slept just fine, we will see how tonight goes...
tomorrow should be legs, but i am going out to the woods for a night of training with my students.... i might sneak back in at supper time and hit legs anyways....
so far im loving the G-force and the transform i think is starting to make me drier as im having to really watch my water intake