Boxing Day!  Had the day off work but the gyms were back open so I said hey why not?  I wanted another fast-paced workout, lots of supersets, lots of direct work.  Saved Squats for the weekend again, time for another shoulder day.  took 2 Uncut, 2 Potassium Nitrate and a scoop of Hemavol on the road.

Cycle 3 Week 1 OHP

Warmup (1-2 min rest b/w supersets) OHP and Face Pulls

45 x 5 / 40 x 20
60 x 5 / 40 x 20
70 x 3 / 40 x 20

Main  (2 min rest b/w supersets) OHP and Widegrip Pulldowns

75 x 5 / 165 x 5
85 x 5 / 165 x 5
100 x 12 / 165 x 5

notes: Feeling great, felt ready to get some volume in

Joker Sets  (2 min rest b/w supersets)  OHP and overhead cable curls

110 x 5 / 60(per arm) x 12
120 x 3 / 60 x 12
130 x 3 / 60 x 12

notes:  Ready for more!  But was starting to fail on the heavy weights, so brought it back down for lighter weight higher reps.

First Set Last Sets (45 sec b/w supersets) OHP and overhead rope extensions

75 x 8 / 90 x 15
75 x 8 / 90 x 15
75 x 8 / 90 x 9

notes:  triceps felt tired fast!  maybe still tired from bench day?  oh well.  shoulders were almost done, but felt ready for one more big push

Boring But Big Sets (30 sec b/w supersets)  OHP and rear delt cable flys

65 x 10 / 33 x 15
65 x 10 / 33 x 12
65 x 10 / 33 x 12
65 x 8 / 33 x 10
65 x 10 / 33 x 12

notes:  This was a great finisher, I barely got through these presses.  17 sets of OHP is pretty good for me, I consider this workout a success!

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