Follow Joshua Emerick - Day 2, Shoulders (drops)

6:30am: Cliff Builder Bar, 2 Lumberg Rice Cakes, 1 cup coffee

8:30am: 1 cup oatmeal, 1 banana, 8 egg whites, 1 scoop Whey Isolate

11:00am: 2 Lumberg Rice Cakes, 2 servings ON CGT-10, 1 cup coffee

Train (see below)

1:00 Cliff Builder bar

2:00 chicken pasta salad

5:00pm: lean ground sirloin burger, wheat toast, turkey bacon, and two servings ON Nitro Core protein with milk (I was really hungry :)

8:30: Salmon with green beans

9:30 1 serving ON Nitro Core, and 1 serving Whey Isolate


Workout: Shoulders (focus: drops)

Barbell shoulder press:
Set lbs reps
1 100 12
2 150 10
3 150 8
drop to 125 12
drop to 100 15
*first time doing this exercise in months.

Barbell shoulder press with smith machine
Set lbs reps
1 150 15
2 200 8
drop to 150 10
drop to 125 20
3 150 12
drop to 125 20
drop to 100 30

*unfortunately, my workout partner had to leave suddenly and we carpooled so I had to leave. Didn't have time to go back to the gym, but finished with some lateral raises, bent over rear delt raises, and front raises (using dumb-bells) at home. I did them in superset fashion (rear, front, then side), 4 total rounds with 15 lbs, 20 lbs, 25 lbs, then 30 lbs.