PA states is less than 2 weeks away now. Im doing what I did for the ARNOLD and keeping the cardio and assistance work current until the meet.

I started the workout by doing some Indian club and traction work. I like having a seperate day for shoulders. Since its a relatively small workout it gives me the time to do the recovery work that I need with out rushing it.

Standing D.B Side Raise

25's for 8
35's for 8
45's for 8
55's for 8
65's for 8

Standing Palms in D.B press

25's for 20
35's for 20
45's for 20
55's for 20
65's for 20

Reverse peck Deck with Mini bands

5 sets of 12 similuting a Y type movement. These blew up my rotaters and upper back.

DONE

Solid work with minimal abuse. I wish I could hit some heavy standing presses but its not in the cards. Im not sure why but it still irritates the hell out of me. Oh well. Ill just focus on what I can do instead of what I cant.

,
Scott Yard