Shoulders and bi's

Seated military press
95*10
115*10
135*8
155*6 I should have done more but with out a spotter it's a little scary

Preacher curls
65*8 four sets my biceps were still sore from back day

Seated shoulder press db
50*10
60*10
65*8 I wanted to go to 70 but I just did not have it in me.

Concentration curls
25*8 four sets

Lateral raises
25*10 one set

Every thing is still slow (2-4 sec counts) and on biceps with a squeeze at the top. I left early very rarely do I not have to motivation to work out but Sunday I just felt beat down.

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