Delts/traps tris
-- BB Shrugs
225/315
3w/500 drop 405x2
--Seated side laterals s/s'd facing incline rear delts
2w/u 2w drop. 4w high rep range
-- DB front raises
2w drop
-- rev flys
2w drop
-- CG Smith bench hit a nice weight w/fatigued delts
2w/u 2 feelers(coulda went heavier I think too)
1w(305) 8 drop(275) 3 nice slow reps + RP 1 a shaky 2 TUT(real hard lockout)
-- incline skull crushers
Pyramided up using higher rep range
Started w/(110) hit 8+ so I used it as a feeler
1w(110) 7 drop(100) 4 drop(90) 2 all TUT slow and very controlled with hard lockout
-- lying double DB extensions(palms facing)
1w 5ish drop 4 same weight 2
-- straight bar pushdowns
1w(stack) 5 drop 4 drop 2-3 half reps into partials into no movement
-- rope extensions(bent forward holding wide spread 3sec)
1w 6 drop 5
Done ✅ felt great crushed it 43min - I smelled like pure guaiacol lol people kept saying it smells like chemicals and it was coming outta my damn shoulders haha

no flex - seems like the tris are starting to kick out(lateral head) still gotta a lot of work to do tho - never satisfied!!