Yesterday was a big mess. I didn't get a chance to post so I'll post it along with today's info. Again, I'm using this week to ease back into high-intensity/heavy-weight workouts, so I'm using lower volume and weight than normal. I hit shoulders and felt pretty good the whole workout. So here is the workout from yesterday:

Workout (Tuesday 6/16/14):
Warm up with rotator cuff rotations using 5 lb. plates for 3 min
Warm up with rotator cuff rotations with cables for 3 min

1) Shoulder press w/ dumbbell
2x10 w/ 60 lb.
2x10 w/ 70 lb.
3x8 w/ 80 lb.

2) Extremely Inclined Dumbbell Press (same bench used for incline db press on chest day)
Angle was ~65 degrees from the horizontal
Do not lock out at the top and keep constant tension on the anterior deltoids and chest.
Slow (2-3 seconds down, 1 second up)

5x10 w/ 80 lb.

3) Raises in a Circuit
I paired front raises (directly in front of my body) with semi-front/lateral raises (45 degrees from the line created by holding your arm directly forward from your body) with pure lateral raises (holding the dumbbells like you would hold a sword)  =[ | ]  <- the db is the " | " and the =[ ] is your hand and wrist.

-5 sets:
12 reps front raises
12 reps semi-front raises
12 reps lateral raises

I used the 15 lb. dumbbells.

4) Lateral Raises w/ Cable
Go to the cable crossover machine or cybex cable machine and put it on the lowest notch. I used the single hand cable grip that looks like this but less ghetto:

I grip it behind my body and stand in front while I do the motion. I concentrate on using my medial deltoids rather than anterior or rear to move the weight. I hold and squeeze at the top. I go about 15 degrees above my shoulder line and raise it like a semi-front raise rather than purely to the side. I stay lighter on the weight here and concentrate on keeping the tension on my deltoids the whole time. It's a nice burn if you do it right.

5x15 w/25-35 lbs. on cable machine

5) Pullups superset w/ rear delt machine
I did 5 sets of 10 pull-ups super-setted with the rear deltoid machine that looks like this:

5x (10 pullups + 8 reps w/ contraction hold at peak of rear deltoid machine)

*I used 70 lbs. for the rear deltoid machine.

Note: diet was the same exact thing as Sunday.