38 + 7 w/u = 45 mins
Didn't have a lot of time for a WO and L shoulder still bad (have my arm in a sling to keep it imobile) so I did a quick pull WO. I just went heavy and did 2 sets of each. Started with weighted pullups and got two great sets of 10. Very please with these. Supersetted with crunches. THen I did 2 sets of bent over row. Next I did 2 sets of v-bar pulldowns supersetted with 90 second planks with feet up on a medidicine ball. Then I supersetted DB rows, incline curls and hammer curls. Finished up with some rear delt work. Awesome WO for in and out with warmup in 45 mintues.
Monday was a rest day. I weighed 178#'s Monday morning. I started a mini-cut Monday morning and I weighed 171.8 this morning. 1,500 cal deficit yesterday and flushed a lot of water out of my system from all the carbs during vacation.