Transition back into morning workouts complete!  I just needed one Noontime workout so I had ample time to recover.

Was in the gym by 6:20, rockin

Superset Standing Military Press and Rotator Cuff Work w DB (45 sec rest)

95 x 12 / 15 lb DB taken through Rotator Cuff ROM 15 times per arm
95 x 12 / ROTO
95 x 12 / ROTO
95 x 12 / ROTO
95 x 8 / ROTO

notes:  I stopped when my back was arching and I couldn’t push it up smoothly without stopping any more.  Sometimes my trainer makes me transition to a push press, but I wanted this strict, so I called it.

Seated DB Power Cleans (30 sec rests)

15s x 15
15s x 15
15s x 15

notes:  Don’t need to go heavy, just keep your elbows up!  Needed a few pauses in the last set, so I think the weight is good for now.

DB Twist Press (60 sec rest)

50s x 10
55s x 10
60s x 10
65s x 5
60s x 6
55s x 7
50s x 10

notes:  Work my way up, then back down, supinating the wrists.

Leaning Cable Side Raises (0 rest, back and forth arm to arm)

20 x 15/15
20 x 15/15
20 x 12/12

notes:  stopped when I couldn’t keep good form, forearm was drifting up.  All the while rockin out in the mirror to what was playing on the gym speakers:  Jody Watley – Lookin For a New Love (woohoo, 80s!)

Rear Delt Cable Fly (30 sec rest)

55 x 15
55 x 15
55 x 15

notes:  these were tough!  I could tell this wasn’t really a PR day for me.

DB Shrugs (30 sec rest)

90s x 15
95s x 12
100s x 10

notes:  pulling up and back, a few long holds in there, shortened the rests down, feeling good.

post-workout 25 min elliptical

Then off to work!  Drenched in sweat by the end, intensity was really there, focus, all that.  Feeling dialed in.

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