I am going to go to Walgreen and purchase a box of tampons. That way when I see random acts of mediocrity I can throw it at the person and tell them..."Here, this shoe will fit Cinderella"!!!
Use as much weight as you can handle while keeping good form
4 way neck: 1x8x8.0
Shrugs: 5x5x585
BB Row: 5x5x225
Weight Vest Chin Ups: 5x5x30
BB Curl: 5x5x135
BB Shoulder Press: 5x5x135
DB Shoulder Crank: 5x5x35