Weights: Tuesday 3/13/7

A little warm up and then right into it.

Shoulders:

lat flys (side):
(3) 10 @ 15

lat flys (front):
(3) 10 @ 15

shoulder press (dumbbells):
(3) 10 @ 55

bounce row throw (thick bar): I made the name up. I saw some guy doing these, asked him about it (it wasn't a long conversation as his grasp of the english language allowed him three words to describe the whole lift) and decided to do it. You hold the bar as if you are gonna do a standing upright row, but you bounce it out and up with semi locked elbows three times like the begining of a front fly but only to about 45 degrees. Just get some tension. Once you return from the third bounce you upright row it to your neck and when you reach your neck you throw it (his motion was smoother, mine was like a throw) up and out to somewhere between 90 or 135 degrees. Establish it there and then slowly lower it back down to starting position with arms slightly bent.
(2) 6 @ 45 (or whatever the thick bar is)
(1) 5 @ 45

shrugs and curls superset: went right from a set of shrugs to curls with 90 secs between sets of two.
shrugs (bar):
(3) 10 @ 135

curls (bar):
(3) 10 @ 45

shoulder press (hammer strength):
(2) 10 @ 90
(1) 7

assisted pull ups:
(3) 10 @ 50

grip:
grip machine (down and up):
(2) @ 55
(1) @ 65