Delts/Traps

pre/during workout
coffee w/equal
5 g BCAA's in sugar free kool-aid
cytomax
water

25 mins recumbent bike
10 mins step mill
10 mins recumbent bike

total cardio=45 mins

banana,gatorade

DELTS
4 warm up sets front,side DB raises
3 warm up sets BB shoulder press
2 working sets BB shoulder press*165x7,185x5*drop to 155x4,135x3*
2 working sets DB rear raises on incline bench*35x7,35x7*
2 working sets DB front raises*40x6,40x6*
2 working sets DB side raises*45x7,45x6*drop to 20x7,10x10*
1 set wide grip upright rows*70x5*felt awkward so I stopped*will go lighter next week
TRAPS
2 sets med grip upright rows w/ez bar*80x7,95x7*
2 sets seated DB shrugs*80x8,95x5*

MEAL#1
2 scoops whey in 16oz gatorade
5 g BCAA's in sugar free kool-aid
MEAL#2
chicken breast
2 slices sausage pizza
fresca
water
MEAL#3
2 scoops whey in water
MEAL#4
2 slices sausage pizza
water
MEAL#5