Only 100 more lbs to lose! I did shoulders today and went fairly heavy. I started out with 5 minutes on the bike to get a little blood flowing. Weighed in at 254, but I had a fair share of clothing on. Warmups with 3 sets of cuban rotations 3x55 for 20-30 reps Moved on to DB military press. I've always had a strong DB press and this just put the icing on the cake as I maxed out my gyms DB's. Started out with 50 lbers, just mainly a slow negative and an explosive eccentric. Grabbed the 100 lbers and threw them up pretty easy, probably about 12 reps. 110's were kind of a pain in the ass to get up, made me kinda tired and only got 6 reps. 120's I grabbed a spotter and had them handed to me, and pulled off 6 reps. 125's again with a spotter and pulled off 4 clean reps. Moved onto upright rows. Threw on a plate on each side and started rowing. 4 sets of these, probably around 10 reps. I have no idea what the name of the next exercise. You place the cable on the lowest setting, crisscross your arms, and pull off a lateral raise type of movement. I did 3 sets of these on the 40 lb setting Farmers walk, 3 go arounds lasted about a minute with the 125 DB's. I carry and lift shit all day at work, so fatigue was set in at this point. Killer forearm pump, and grip felt good overall.