Routine A
Shoulders + biceps

Week 3 off Max 240
on JN 3's

Shoulder press/warm3X30, 80, 100 working7X120, 145, 170, 180, 190, 205, 215 reps6,5,3,2,2,1,1
BB front raise/warm1X25 working3X50, 55, 60/25 reps12,12,10/10
Side raises up,downs/working3X25/30/35 reps5's
DB Shrug/warm1X50 working3X85 reps12,12,12
In DB curl/warm2X20 working2X(drop)45, 50/20 reps9,6/11
1arm Rope curl(SS) working3X30 reps9,9,9
Concentration curl(SS) working3X20, 15 reps8,10,10

felt pretty good tonight did 10mins incline walk too