7/26: shoulders

db mil press: 15x25, 20x20 2 sets, 25x15
db fr raise: 15x20 4 sets
db lat raise: 15x10 4 sets
db bent flys: 15x30 4 sets
sb upright rows: 65x20, 75x12, 85x10 2 sets, 75x12, 65x12
cable lat raises: 15x10 fr/bk 3 sets to finish
I also did this exercise for my rear delts but have no idea what its called...this guy showed it to me. use the cable and the rope, align shoulder, make sure you are standing straight by putting your other arm in mid back and then do short pulls and back. its a very short movement. i'm not convinced it was rear delt...it hurt my lat so I had to shorten rom going back which is where the delt is supposed to be getting the most work.

shoulders are feeling better. still painful on presses and lat raises, but its getting there. lat pain kept the bent flys on the low weight side. but you can tell what doesnt hurt when you look at the upright rows.

Sunday I spent the day at the beach and then came home and napped. I did not go to the gym. Tonight I am going to do cardio.