Gym Day

shoulders

Smith Press
140 x15,12
160 x9,11
180 x8,8

Upright cable rows
150 x13
160x 13,13

d.B. Side Laterals
35's x12,11,11

Rear delt machine
130 x15
145 x11,11,9

Traps

Hammer Shrugs
360 x12,13,11,13,11

Treadmill 20 min

Fucking company called me at 7pm to come in and start at 1am...which means I got 3hrs sleep (have to get up 3hrs before start of shift to train,shower and get to work), I show up at 1am. They tell me that someone else took my route. Actually it was his route, and for some reason they gave it to me, he's senior driver so he got it. Since they now have to pay me 4hrs for showing up, they have me hang out in the break room for 3.5hrs before cutting me loose.

decided to go back to the gym and did some arm work and 20 min more on the treadmill.

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

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