Shoulders!

Alright soo pretty much my shoulder pain is gone and all is left is a painless click. Plus i've been taking anti-inflammatories to help it etc.

Anyways down to business...trained shoulders and holy fuck have i lost some strength but don't worry i'll work hard on bringing it all up again. On the plus side, i havent lost any size which i'm very relieved about.

The workout was this...

1. Seated dumbbell shoulder press (5 sets with a progression in weight. 8-12 reps)
2. Single arm lateral raises (3 sets, 10-12 reps)
3. Seated close-grip smith machine press (3 sets, 8-10 reps)
4. Front plate raises (3 sets, 12 reps)
5. Dumbbell rear delt flys (3 sets, 10-12 reps)
6. Standing cable rear delt flys (2 sets, 12 reps)

Trained biceps after:

1. Seated dumbbell curls (3 sets, 10-12 reps)
2. Standing ezy bar curls (21s style) and then did same exercise to failure after doing 21s

Had heaps of fun doing this workout and got an awesome pump too :).