Tweetno am fasted cardio today. took my one day off from it today but still up at 4am yeah buddy.

traps/delts
standing bb shrugs 135x30 185x25 225x20 275x20 315x15 225x18
reverse pec dec 30x30 45x30 60x25 75x20 90x15
machine lats 50x25 60x25 70x20 80x20 90x15 (these actually pumped my shoulders up something fierce today and wrecked them)
db lats rotated to front raises 10x30 15x20 20x20 25x15 20x15
hs front military press 55x20 65x20 75x20 90x15
20 minutes step mill glutes and calves

great training day today. no issues feeling good, pumps good and everything is flowing today. the am cardio rest must have helped a little bit haha