Quick post today. After a long day at work yesterday I pounded out shoulders:

Clean to Strict Military Press: 3 sets
135lbs x 12
165lbs x 4
165lbs x 6

Tri-Set
Dumbbell Lateral Raises to Dumbbell Front Raises to Dumbbell Rear Flyes:3 sets
I used the 20lbs for 10/10/10 for all three sets. BUUUUUUURNING.

Barbell Shrug supersetted with Overhead Arched DB Raises(Palms facing forward, start at shoulder height with arms extended out to the side, raise the DB's in a wide arch to way above your head, stopping an inch short of them touching each other, return to shoulder height and repeat.)
315lbs x 25, 12's x 10
405lbs x 12, 12's x 10
405lbs x 11, 12's x 10

Shoulders were torched. I got work from 5-1 today, a few clients, pushing some weight, and then hockey tonight.

WATCH THIS VIDEO, it really puts things into perspective: