Shoulder side raise

1 set x 20 reps

raw bench

bar x 20 reps

135 x 10

185 x 5

225 x 3

275 x 3

315 x 4 sets of 6 reps

Pause bench

275 x (5,4,3,2,1)

275 x (1,2,3,4,5)

Accessories

Tricep push-down

4 sets of 12-10-9-10 reps

Tricep rope push-down

1 sets of 20 reps

1 sets of 30 reps

Took a long time for my shoulder to warm-up...my right shoulder was killing me. When i was at my second set with 315 it started to feel better. Don't know what it is... it is pain in the back of my rotator cuff that hurt mostly when i hold the bar or overhead press and side raise... I will take more omega 3, sodium and keep training my shoulder light to get them healthier and maybe i will heal from this. When i'm in the shirt it only hurt at the top when i hold it with shoulder back, and my right shoulder is weak at top but my strenght is still good so i'm still able to press some serious weight... let's see what friday will bring me!