Training - Shrug Insanity

Bodyweight - 234

Shrugs (pulling the start from mid-shin) -
135 x 20
225 x 10
315 x 5
405 x 5
500 x 15 sets of 5
585 x 5 sets of 5
500 x 5 sets of 8

Upright Rows - 115 x 3 sets of 10

Machine Dips - stack x 13,7,3 rest/pause style
Machine Curls - 155 x 8,3,2 rest/pause style

Notes - A solid 80%er.  Felt good as hell.