Shoulders and biceps workout:

Solid workout today and the strength continues to improve with the biceps. Just about there! Felt really good and the energy was really high. Tomorrow is a rest day and I dislike them, but it will only build up more drive to hit the quads hard the day after.

High incline bar press: 3 warms, 185/6 200/4 210/3 drop set
Front Raise Bar: 2 warms, 70/9 75/10 drop set
Side lateral up and downs: 3 x
Barbell Curl: 3 warms, 130/5 140/5 drop set
Rope Curl: 1 warm, 47/10 52/9
Preacher curl: 25/14,15

Ab work: 5 set
18 min cardio