Monday Vanity Day (w/ some strength): Shoulders (ham on the track)

Ham on the track? Haaammm on the track! (means I felt nauseous or woozy after).

Was gonna kick off with "Black Box" style Max Effort C&P and then move onto some circuits maybe and core training but was already getting spent by after that so just brutalized my shoulders to at least make sure the workout had some impact. Was disgustingly hot and HUMID, and it was pretty warm and muggy in the gym too -- think it took it out of me, but this was first time back in gym in several weeks.

Warm up:

• Stretching - shoulders, hips and legs a little
• SDLHP x 10 x 95
• Some light BB overheads (50#) behind and in front of the head
• SDLHP x 10 x 95
• More light barbell presses to warm up the shoulders

"Max Effort" Hang Power Clean and Press:

• 5 x 105
• 5 x 115
• 5 x 125
• 3 x 135
• 3 x 145 FAIL (2) -- didn't fail on the 3rd rep, was just pooped
  

Sucked.

For a good while, did plate raises and cable exercises to help get rear delts -- reverse cable crossovers, both down to up (harder) and up to down (wolverines) -- plus some rear delt DB raises and some other light weight Y-presses and other in betweeners throughout.

Definitely spent the delts, and to a small extent the traps. Couldn't lift arms til back at office.

I am reluctant to lay out workout plan for week since we've seen how well that works, but I will say that I must "get back into it" and get a few workouts. Also will commit to doing at least some core, some conditioning AND late in the week shoulder/trap "upkeep" with a few handstand push-ups and maybe some DB shrugs.

Weigh in: 182.5

* NOTE: Got some casein protein to take before bed but gonna wait til I have 2-3 workouts under my belt with a few days to start taking... or will just take small amount. DEFINITELY not running any where close to a calorie deficit (I GOTS enough calories).