Delts/Traps

yesterday I had an awesome delts/traps workout
but I was super busy at work as we having been packing to move our entire office
and yesterday was moving day. So I had to make sure my area and the general front office was set for the movers who came about an hour late!
ggrrhh!
anyway awesome workout! 185 is starting to feel really comfortable on BB shoulder press so Im happy. my stamina is much much better too during cardio and inbetween sets!

pre/during workout
coffee w/equal
5 g BCAA's in crystal light
red bull
22 mins recumbent bike
12 mins treadmill
10 mins recumbent bike
banana,gatorade

DELTS/TRAPS
4 warm up sets DB front,side,rear raises
3 warm up sets DB shoulder press*
1 working set DB shoulder press*75x8*just a slight tap from spotter on last two reps
1 warm up set BB shoulder press
3 working sets BB shouler press*155x6,175x5,185x4*drop to 135x5*
2 working sets DB front raises*35x6,40x6*
2 working sets DB rear raises on incline bench*40x6,40x6*
2 working sets DB side raises*45x8,45x6*drop to 25x7,10x7*
TRAPS
2 supersets upright rows med grip*85x5,95x5*
*upright rows wide grip*30x6,30x6*
first time trying wide grip upright rows next time I'll go a bit heavier*
2 sets seated DB shrugs*85x6,95x6*

MEAL#1
2 scoops whey in 16oz gatorade
1/2 cup grits,banana,soy milk,equal
5 g BCAA's
MEAL#2
1/2 cup pasta w/ground beef,tomato sauce
water
MEAL#3
chicken ceasar salad w/low fat & lactose free dressing
water
MEAL#4
5 chicken wings,hot sauce
fresca
water
MEAL#5