It was delt and arms on Friday:
Military clean and press 2 x 8 115lbs ( all the way down and no half reps)
Dumbbell delt lateral raises 2 x 10 25lbs ( Thumbs up for external rotation to free up impingement.)
Dumbbell front delt raises 2 x 10 ( Instead of to the absoulute front they were raised from a V positions. The physical therapist said it was healthier for the shoulders)
Face pulls with external rotation 3 x 10 (I never do them and it felt awkward. I was going to drop them but today I feel good soreness in the rear delts and upper back region so I might keep them in.
Rear delt band pulls 2 x10 (I hate the strength curve of bands. Too easy in the beginning and hard at the end. )
Barbell shrugs 2 x10 250lbs ( Tried for a full range)
Rope pushdowns 2 x 12 (My home unit isn't as smooth as the commercial gyms)
Seated ez curl bar tricep extensions 3 x 10 ( I reverse the scott curl support and use it for an angled back support)
Single dumbbell one hand tricep extension 1 x 12
Reverse grip single tricep pulley extension 1 x 12
ez curl 2 x 10 90lbs
seated dumbbell curls 2 x 10 (never did these before. Not sure if I will continue with them. Felt a little awkward to me. A favorite or Reeves)
concentration curl 2 x 12
wrist curls 2 x 20 95lbs
wrist extensions 2 x 15
Crunches with feet up on a bench 1 x 50 (Used a 5lbs plate behind my head)
Pulley crunches 1 x 40
Went to a casino after for a stay over with the wife. We go once a month usually on a Sunday. My retirement job was shut down Saturday so we went on prime time Saturday. We drank and ate like royals. We finished the night going to our favorite pent house bar on top of a huge hotel there. It's very intimate and beautiful. It also has an outdoor area. Like I said before we go on a quiet Sunday. This Saturday the doors open to the bar and music is blasting and it's a packed Saturday night. They have a DJ. First thing we realize it's filled with gays with some straight people. Never knew it was a popular Saturday night gay destination. No homo. It was a mad house. Some hot girls were dancing too. I woke up the next morning and realize my wife went down to gamble. I'm naked in the bed and I hear something. Casinos are noisy but it sounds like it's by the door. I get up with intentions to look out the peep hold and the door opens. A maid came into the room and I'm buck naked. She says, " In broken English, "Sorry, sorry." First time that ever happened.