Favorite refeed day

cereal for breakfast, sushi for lunch 3-5 rolls, cinnamon roll for a snack, burgers for dinner, and red velvet cupcake for desert.  This is a very bad cheat day, but with right sushi choices can just be a high carb day

Favorite shoulder day

Giant set 5 sets (1 working set prior)

lateral raises 8-12, rear delt fly 8-12, dumbbell shoulder press (heavy) 4-7.

4 sets cable face pulls

rep 20,15,6-8, 6-8

4 sets cable machine front raise

(Heavy) 6-8,6-8,3-5,20