got in in the morning for some fasted cardio. shoulders after office hours

standing OHP (cambered bar, clean it from the hang to begin the set, 90 sec rest b/w sets)

45 x 5
75 x 5
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10

notes: increased the rest and got through these a little better. I had a longer than 90 sec rest before the last set though (boss walked in and talked to me for a few minutes), so I will stick at this weight until I can blaze all 5 sets.

cable upright rows (60 sec rest, hold rep for a second at max contraction on each rep)

62.5 x 10
62.5 x 10
62.5 x 10
62.5 x 10
62.5 x 10

notes: I tried using cables this time. Could not find an attachment that put my hands out wide, so I used a v-bar and it felt a little awkward so I lightened the weight and tried to squeeze at the top on each one. That felt pretty good actually.

One Arm standing DB OHP (90 sec rest)

20 x 10/10
35 x 4/4
50 x 8/8
50 x 8/8
50 x 8/8
50 x 8/8
50 x 7/7

notes: Wish I could say I was stronger on these, but I increased the rest time as well this week. Well shee-it.

then I ran off so I could go watch the Hawking movie. I did not feel a pump on this workout, but my shoulders were sore after and it was a good workout, so maybe the extra rest time reduced the pump? dunno.

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