Today it was time to hit the shoulders:
warmup
smith shoulderpresses 4 x 12 30kg
upright rows 3 x 10 25 kg
db shoulder presses 3 x 10 13,5kg dbs
lateral rises 3x12 11 kg dbs
frontal rises 3 x 12 9 kg dbs
bentover lateral rises 3 x 15 10 kg dbs
facepulls (cable)
butterflies
weghted ab excercises
IF untill dinner: a pounds worth of beef patties, sour cream with chives, cucumbers and lettuce, aged cheese for dessert and hot chocolate (100% dark chocolate and heavy cream)
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