Today was shoulder/traps/biceps day, always starting with abs and back.
I made gains in the standing overhead press and upright row. Last week, I used dumbbells and descended in weight each set.
This week I used straight bar where I could and ascended in weight.

Standing Straight bar overhead press- 3 sets, 12X10X8
Standing Dumbbell lateral raise- 3 sets, 12X10X8
Standing Straight bar upright row- 4 sets, 12X10x8X6
Dumbbell Trap shrugs- 3 sets, 12x10X8
Standing Straight bar curls- 3 sets, 12x10X8
Standing Dumbbell hammer curls- 3 sets low weight for reps 12X12X10

Tomorrow, back on the bike/rollers for the 5X5 for an hour intervals I did yesterday.