Workout Log 3.2.4 - Some Decisions

Today was shoulder day and some decisions had to be made on a lot of things but more on that in a moment.  I found one exercise that I also can max out on my available weight - Barbell shrugs.  I genetically blessed in three areas - calves, forearms and upper traps.  Not only shape but strength for all three is higher than some other parts. 

Motivation: 10

Focus: 10

Goals: Complete Workout, Establish 1RM on All Exercises

Preparation: Meditation - 5min.; Cardio - 5 min.; Visualization/Stretching

Weight Training:
Delts:
Military Press: 75x5; 95x5; 110x5; 120x5; 130x5
Front Raises: 20x5; 26x5; 30x5; 30x5; 36x3
Rear Delt Flye: 30x5; 36x5; 50x5; 50x5; 56x3
Lateral Side Raise: 10x5; 16x5; 20x5; 26x5; 30x3
Traps
Shrugs: 135x5; 205x5; 255x5; 275x5; 300x5
Upright Row: 75x5; 95x5; 110x5; 120x5; 130x3

Flexing Shoulders

Cardio: 30min. Preset #3

Training Notes:
No strength loss on the shoulders as I am being absolute strict of form.

Decision 1 - This year is going to be strictly about building mass -- no cut next summer. 
Decision 2 - Because of this the rotation is going to change: 5x5 to 4x8 to 4x10 to 4x12 then reverse back and repeat.  Rest week still every quarter.
Decision 3 - Time to get heavy with more reps - volume and high resistance together.
Decision 4 - Nutrition - 5000 to 4500 cals - I am going to control my nutrition to keep the fat monster away not a yearly cut.

Time to get some muscle size.

Workout Log 2.43.3 - Shoulders

Shoulder Day sometimes can be difficult mostly because my shoulder have great endurance, but they lack in strength and size compared to some of the other parts of my body.  About the only thing i feel really confident about is my traps.

Motivation: 9.5 - Very High, but I hate distractions right before

Focus: 9 - Solid

Goals: Complete Workout, Good Mind- Muscle Connection, Good Preparation

Preparation: Meditation - 5min.; Visualization / Stretching

Weight Training:
Delts:
Dumbbell Lateral Side Raises: 20 lbs.: 15-15-15
Dumbbell Front Raises: 20 lbs.: 15-15-15
Dumbbell Press: 30ls.: 15-15-15
Traps:
Upright Row: 85lbs.: 15-10-10
Shrugs: 155lbs.: 25-25-25
Dumbbell Shrugs: 60lbs.: 25-25-20

Training Notes:
Not a tough day, but my shoulders are sore.  No cardio is going to slow progress so I will have to do something about that when I get back from Romania.  The weather has gotten really cold for this time of year too: 64 degrees today.