Shoulders, Arms

Reps and Sets
12,12,11,10

Couplets
Rope Climb/Seated dumbbell curls Hammer grip up Palms down headed back down 25 and 30lbs dummbells
Pull-Ups alternate grip / Spider Curls @ 50lbs curl bar
Arnold's @ 20lbs dumbbell / Shrugs @ 45lbs dumbbell
Alphas behind head @ 40lbs / Rings shoulder gauntlet
Tilted Flys @ 20lbs / Bench facing Incline Flys/shoulder press @ 15lbs, start below hips swing up to shoulder then overhead press.

Not bad today.  Good to be in with Daniel.  Does not happen enough these days.  Corporate fitness challenge starts tomorrow so between walking, Stationary Bike Riding, Bike Riding and my normal working out regiment I am either going to get in tremendous shape or wear out.  We shall see.