today was shoulder and calves day
military presses 3 sets of 10-12 slow,slow reps (135lbs)
upright rows 3 sets of 8-10 slow reps (100lbs)
one arm standing lateral raises 3 sets of 8 reps (20lbs,25lbs,30lbs)
standing dumbell shrugs 3 sets of 15 (70lb dumbells)
standing calve raises 6 sets of 15...