did some rotator cuff accessories to warm-up my shoulder

shoulder front raise, side raise and rear raise in a tri-set with 15 lbs dumbell

3 sets of 10

bench

bar x reps

135 x 10

185 x 3

225 x 2

275 x 4 sets of 8 reps

Strenght was good but it's been a while since i did reps so i had lactic acid for last two reps...

Tricep push-down

4 sets of 10 reps

Tricep rope push-down

2 sets 23 and 20 reps

Lat pulldown

4 sets 10-10-8-10 reps

Shrugs

4 sets 10 reps