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Shoulder and biceps workout:

Well rested going into the workout and it always reflects in the numbers. The only downer is that the lower back is tight. And I am not sure if I will train or rest tomorrow since its a heavy front squat day. As I move forward I am trying to listen to my body and not train while injured. We will see! Made nice gains and feeling really tight with the workout.

Seated shoulder press: 3 warms, 175/3 190/3 200/3,5
Side lateral: 2 warms, 40/8 42/8 drop set
Rear delt raise on bench ss: 20 x 3
with Db shrugs: 85 x 3
Barbell curl: 2 warms, 130/6 140/6,6 drop set
1 arm cable curl: 1 warm, 25/9,10
ab work ss
with wrist curls: 3 x

25 min cardio