I love Fridays, especially at my gym.  Hardly anyone comes. Maybe because they are out, or could be kickin' it at home. But, not me, I have a mission to accomplish: to push some weight around!

shoulders, biceps and triceps:

Standing Barbell Press

(3 sets, 15 reps) 45lb bar...I could only do 10, then 8, then I had to move to the 40lb bar and do 15

Barbell Upright Row

(3 sets, 15 reps) 20lb easy bar...these are always weird for my shoulders

-Superset with- 

Barbell Biceps Curl 

(3 sets, 15 reps) 30lb bar...these were a toughy

Seated Dumbbell Lateral Raise
(3 sets, 15 reps) started with 12.6lb DBs, but moved down to 10lb DBs because my form was bad. 

-Superset with-

Seated Dumbbell Overhead Extension (3 sets, 15 reps) 12.5lb DB

Seated Arnold Dumbbell Press (3 sets, 15 reps) started with 12.5lb DB, for first set, 2nd and 3rd set used 10lb DB

-Superset with-

Seated Alternating Hammer Curl used 12.5 DBs
(3 sets, 15 reps)

Standing Dumbbell Front Raise
(3 sets, 15 reps) used 5lb DBs, so weak with this move

-Superset with- 

Diamond Push-Up - I forgot that these were diamond push-ups and did decline push-ups instead. My shoulders and delts were burnt, but I tried to do one set of 15 diamond pushups with bent knees and could only do 10

(3 sets, 15 reps) 

I added:

single arm tricep pulldowns with reverse grip 3 sets of 12 each arm using the cable machine 5lbs

then tricep cable pulldowns 3 sets of 8 on cable machine 27lbs. Slow and controlled as possible, concentrating on the negatives. 

I think I wasn't as strong as I could have been for this workout.  My diet was good before my workout, but I didn't drink much water today.  I need to be more on point with my consumption of my daily water. 

Tomorrow...Leg day, concentrating on glutes and hamstrings, plus my favorite 4-minute Tabata workout.