Gym Day

Shoulders

Smith Press
180 x8
230 x6
210 x7,6
200 x7

Plate loaded shoulder press(contraption)
100 x10,8,9

D.B. Side Laterals(slow controlled)
30 x14,13,12

Rear Delt, reverse flys
130 x13,10,9

Traps

D.B Shrugs
100 x15
120 x15
130 x13,12

Hammer Shrugs
410 x10,10,12

Cardio 23 min threadmill

Was able to pick up a bunch more chicken from work. 55lbs of B/S chix breast and 50lbs of whole chicken cut up 8 ways. All for $62.

Weighed in this morning at 280 even.

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S.F.W's Joker Style
Not Based on D.C.

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