Another workday of ridiculous meetings.  But it’s also my boss’ last day!  Now I’m the boss, applesauce.  After work, headed to the gym.  Decided to save squats til the weekend and just get in shoulders, less mentally demanding.

Cycle 2 Week 3 OHP

Warmup (1-2 min rest, including time for rotator cuff work)
45 x 5 / 15 lb DB taken through rotator cuff ROM 15 times per arm
55 x 5 / roto work
65 x 3 / roto work

Main  (2-3 min rest, including time for back work)
85 x 5 / V-Grip Pulldowns 165 x 5
95 x 3 / 165 x 5
105 x 6 / 165 x 5

notes:  shoulder felt fine, on to the Jokers!  Hunting that PR!

Joker Sets (about 2-3 min b/w sets, including time for biceps)
115 x 1 / Overhead Double Bicep Curls 30(2) x 15
130 x 1 / 40(2) x 15
140 x 2 / 60(2) x 10
150 x 1  PR

notes:  **** yeah!  Was so ready for that PR.  Not the cleanest rep, but whatevs, I got it up

First Set Last Set
80 x 8…

notes:  Big me, mr. noble dumbass.  There was a young short girl wearing too much lipstick doing squats in the rack next to me.  Anyways, she ****ed off, and the bar was unattended but the weight was still loaded.  2 guys come up, wait for a minute, then shrug and start to strip her weight.

So, mr chivalry, I jump in and say:  its ok guys, you can use my rack, I think she’s coming back.  I’m only doing assistance work now anyways.

I head off to do seated presses with the machine.

As I am doing those sets I glance back over:  the 2 guys are doing curls in the squat rack… and the girl never came back to do squats, she just left her weight loaded on the bar and just went to use the stairmaster for a while.  That’s my reward for being mr helpful:  curls in the squat rack and a careless sloppy chick.

So yea, I only got one set done of first set last.

Seated Machine Shoulder Presses hammergrip, about 30 sec rest
80 x 8
90 x 8
100 x 8
110 x 7

Seated Machine Tricep Extensions about 30 sec rest
70 x 10
80 x 10
90 x 10
100 x 10
110 x 7
120 x 4

Cooldown Cardio Elliptical for about 12 min, while birdwatching, haha

And that was that!