Shoulders biceps

Seated military press
95*10
115*10
135*10

Ez bar Curls (complex)
5*5 with 65lbs

Seated dumbbell press
45*10
50*10
55*10
60*9

Ez bar curls close grip
75*10
85*10
90*10

Lateral raises
25*10
30*10
35*10

Curl machine 4 second count
40lbs *15two sets
30*10 two sets

Reverse cable pulls (rear delt)
10*10 three sets- these are surprisingly hard to do

I felt better today been sick for about 5 days grrr. But now I just have to get back to eating. I'm going to go to vitaminshoppe and pick up some hemo rage ultra and ban true mass tomorrow.

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Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment. --buddah