Delts/Traps

pre/during workout

BCAA boost in sugar free kool-aid
water

30 mins recumbent bike
11 mins step mill
15 mins recumbent bike

total cardio=56 mins

banana,gatorade

DELTS
4 warm up sets DB front,side,rear raises
2 warm up sets DB shoulder press
2 working sets DB shoulder press*65x6,75x6*was going to stop here but spotter on the 75's keep touching my elbows! I didn't like the feel of them! GGGRRGHHH!
2 sets BB shoulder press*135x5,185x4*drop to 135x5*
2 working sets DB front raises*35x6,35x6*
3 sets behind the back cable raises*30x8,30x10,30x10*
2 sets cable rear raises*40x9,30x9*
TRAPS
2 sets upright rows w/ez bar*90x7,105x7*
3 sets standing DB shrugs*90x6,100x5,105x5*

stretching

MEAL#1
3 scoops whey in gatorade
2 low fat pop tarts
MEAL#2
steak
1 cup broccoli & cauliflower mix
gatorade
MEAL#3
2 scoops whey in water
MEAL#4
1 scoop whey in water
slice of german chocolate cake =( I know...
MEAL#5
about 6 chicken wings
sugar free kool-aid
water