Layzeeeeeeee but I'll give you an overview of things.
-Did day 4 of the sheiko cycle on monday after work at 10 PM. That was a tough day, didn't have much energy. Bench/Squat/Bench was the routine on Monday.
-Tuesday I hammered out some shoulders (DB Presses, Push Press, Hammer Strength Shoulder Press, DB Fronts, Side Lateral Raises, Cable Side Lateral Raises). Following the shoulders I went to the locker room and got my straps. Did some heavy shrugs. 135x15, 225x10, 275x8, 315x6 (last two reps were ugly), & 225x8.
To complete the Tuesday session I finished up with 20 minutes of Speed Interval Training. 4.0 jog speed, 7.0 run speed, 9.0 sprint speed. Alternated at certain intervals and it was intense. Threw up after the cardio, actually.
-Today I was too sore to deadlift from Saturday's deadlift session. I don't know why I happened to be so sore buttt I skipped Day 5 of the Sheiko template I posted earlier in this thread.
Had no work so I was able to get in a good session anyways. Instead of doing nothing and taking the day off, I did Bi's/Tri's today. I know, most feel it's a sissy bodybuilding day to do curls for the girls but I figured I might as well do some type of work.
That's it for the week so far. Tomorrow I'll either be doing strictly back or stricly legs. We'll see how it goes. Saturday I'll hopefully to Day 6 of the Sheiko if all goes according to plan.