Well today was shoulders and I did a few things a little different today.  Did not touch any heavy weights at all.  Did lighter weights with strict form and held everything for a count of three.  I really forced myself to flex the muscle.  I wanted a good mind muscle connection today.  I have to say it worked because it sucks to type right now.  My traps hurt like crazy along with my delts.  So without further adieu here is my routine.

DB Shoulder press 1×8 55

Side lateral raises 1×8 25

Front Lateral raises 1×8 25

Cable Side Laterals 7×12 20

Rear Pec Dec 1×8 125

High Pulls 7×12 60

DB Shrugs to front 2×12 60

DB Shrugs to side 2×12 60

Behind the back shrugs 7×12 225

Like I said everything was really slow with full movements and a lot of stressing the form.  I feel it tonight hell I felt it during the workout especially when I was flexing during my 7’s.  Cardio this morning was 15 minutes long, but it was my day off from cardio.  Tomorrow will be back to 45 minutes.