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Shoulder and biceps workout:

Same movements as last time but all gains. Solid workout and continued high energy.
Even though strength and energy is solid, seeing changes now every few days in level of leaness. Content at this point. Tomorrow is a scheduled off day due to business but will get in some light cardio in.

Side lateral: 2 warms, 37/8 42/8,8 drop set
Db press: 2 warms, 80/6,7,6
Front raise
ss with rear delt: 3x
Hammer curl: 2 warm, 50/8 55/8
1 arm cable curl: 2 warms, 25/12,10
Stand db x reps: 30 25 20
Ab work

15 min cooldown
25 min cardio, w/5 sprints.