12-20—2017 shoulders and traps

Hammer strength shoulder press

230 x5

230 x5

230 x5

230 x5

Rear deltoids  machine

145 x5

145 x5

145 x5

145 x5

145 x5

Lat Raises machine

165 x5

165 x5

165 x5

165 x5

165 x5

Shoulder shrugs barbell

315 x5

315 x5

315 x5

315 x5

405 x5

Triceps cable pull-down

195 x5

195 x5

195 x5

195 x5

195 x5

Preacher curls machine

180 x5

180 x5

180 x5

180 x5

180 x5

Abs

Cable sit-ups

100 x400

Cable ab twists

30 x600

Cardio

Walked up three flights of stairs

Two miles on bike

Walked down three flights of stairs