Delts/Traps/Forearms

I know yesterday was a holiday but I would have felt bad not training
so I had a good cardio session and a good lift
finally!
finally! got 185x5 on BB shoulder presses!
I was close last year before I hurt my back so I'm happy I'm getting strong again.
225 here I come!

pre/during workout
5 g BCAA's in crystal light
cytomax
water

20 mins recumbent bike
12 mins treadmill
20 mins recumbent bike
total cardio=52 mins

DELTS
4 warm up sets front,side raises
3 warm up sets DB shoulder press
1 warm up set BB shoulder press
2 working sets BB shoulder press*165x6,185x5*drop to 155x3,135x4*
2 working sets DB front raises*35x7,40x6*
2 working sets DB side raises*45x7,40x10 drop to 25x7,10x10*
2 sets wide grip upright rows*30x6,50x6*
TRAPS
2 sets close grip upright rows,85x6,95x6*
2 sets seated DB shrugs*80x8,90x6*
FOREARMS
2 supersets underhand,overhand wrist curls*25lbs to failure,35lbs to failure*

MEAL#1
5 g BCAA's in crystal light
2 scoops whey in 16oz gatorade
MEAL#2
hamburger
diet rootbeer
MEAL#3
8oz yogurt
2 1/2 BBQ hot links
gatorade
water
MEAL#4
BBQ chicken
1 cup broccoli,cauliflower mix
2 big slices cheese cake
about 1 1/2 scoops ice cream
fresca
water
MEAL#5