Shoulder and bicep workout:

Nice finish to a new rotation. I matched most of the weight last time I did this which is a good sign. I will be increasing the weight next time around. Forearm is still tender, but didnt inhibit the weight being moved.

High In bar press: 3 warms, 175/6 195/6,6
Seated Side lateral: 2 warms, 40/8,8
Rear delt raise bench ss
with Front raise: 3 x
Barbell curl: 2 warms, 115/6 130/6,6
Rope curl: 1 warms, 50/9 55/9
1 arm preacher curl: 25/13,11

Side ab work: 5 sets
19 min cardio