And what better way to mark it than with lots n lots of DOMS! Upper quads are screaming this morning - this is a new place for it, usually the lower region around the knees are the most painful. Shoulders are already sore, not quite sure how I'm going to manage the vacuum this afternoon.

11:00 am. 20 minutes HIIT - 30 secons intervals
11:25 am. Shoulders and Triceps - hard and heavy, drop sets and static contractions.

Shoulders
Dumbbell presses, static contraction on last rep, hold 20 secs
10x20lbs (warm up set)
12x30lbs
10x44lbs
6x65 lbs (barbell) drop set w/ 6x55lbs and 6x45 lbs

Bent arm lat raises, static hold for 15 secs on last rep
10x20lbs
10x30lbs
8x30lbs drop set w/ 10x20lbs

Upright row, static hold for 20 secs on last two reps
12x45 lbs
10x45 lbs
9x45 lbs

Triceps
Close grip barbell presses, static hold for 20 secs on last rep
12x45 lbs
10x55 lbs
10x70 lbs

Tricep pushdowns, static hold on for 15 secs on last rep
12x30lbs
12x35lbs
10x40lbs
10x35lbs

French curls, slight incline, static hold for 10 secs on last rep
12x40lbs
12x40lbs
10x40lbs

finished 'em off with 1 set each, tricep kickback & one armed extensions with 15lbs.

Ouchies.
Nat