Feeling better I was able to keep some food down after my workout I lost a few pounds I don’t mind LOL.  I decided to go to the gym to burn this cold out of me.  I am down to 220.1 pounds

Shoulders

Hammer strength shoulder press

160 x15

160 x15

160 x15

160 x15

160 x15

Cable face pulls

50 x15

50 x15

50 x15

50 x15

50 x15

Lat Raises

95 x15

95 x15

95 x15

95 x15

95 x15

Shoulder shrugs

Dumbbells

50 x15

50 x15

50 x15

50 x15

50 x15

Arms

Triceps  machine

95 x15

95 x15

95 x15

95 x15

95 x15

Barbell curls

65 x15

65 x15

65 x15

65 x15

65 x15

Abs

Cable situps

100 x400

Cable ab twists

20 x600

Cardio

Walked up three flights of stairs

Two miles on bike

6 wind sprints

Walked down three flights of stairs and had to sit down for a few minutes HAHAHA.

Got a little sick on my tummy but this stuff is coming out of me.