Trained shoulders (with some touch-up back) with Randy Howard at Strength Beyond in Kalamazoo

Shoulders:
Reverse pec deck:
4x15

Leaning "rail slide" standing military
1x15 95lbs
1x12 135lb
2x8 185lb
1x12 135lb

Seated laterals:
3x15 40s

Hammer Strength press:
1x15 225lb
3x15 315lb

Bent over laterals:
3x12

Back:
way-bent-forward rope rows:
3x20

Barbell Shrugs:
1x15 315lb
1x15 405lb
1x15 495lb
1x15 585lb

The "rail slide" military presses were done by leaning forward on a standing military press so that the bar would slide along the front edge of the squat rack as you pressed up.   Randy got the idea from John Meadows and it definitely fried my shoulders.  I think it's going to be an addition to the arsenal for sure.

 

I'm currently 21 weeks out from the Master's nationals and weighing about 275lbs.  I'm much leaner at this weight than I was a month or two ago and I think I'm finally starting to look like a bodybuilder again.  I'm working on populating my instantgrams and myface with photos so I'm taking plenty of selfies during my workouts to update my progress.
I still think it's going to be a tight squeeze to get where I need to be by this summer, but I'm making changes very fast right now and am hoping I'll be able to pull it all together in time.