Routine A
Shoulders and bis

Seated bar press/warms3X105 working3X155 reps8,9,8
Seated side laterals/warms1X15 working3X25,30,30 reps12,10,10
Front raise ss/warms1X10 working3X20 reps10
Rear bench row/warms1X20 working3X30 reps12
Bar curl (up against wall)/warms2X60 working3X100,110,115 reps10,8,6
Rope curl/warms/1X70 working3X110,130,140 reps12,9,9
Con curl/working3X30,40,50 reps15,15,12

started off feeling a bit weak but got moving and
had a nice workout, and a real nice pump in my bis
did 15 mins incline walk too