Omaha Prep: Shoulders and Arms in the 402

Smith Press:
bar/40
95/15
135/13
155/11
185/10
225/6,5

Machine Laterals: 5 sets, 12-15 reps

Plate front raises with a "steering wheel motion": 4 sets of 10
Rope Pressdown: 4 sets
E-Z curls: 4 sets
Extensions: 3 sets
Machine Curl: 3 sets

Not a lot of work for arms, but I don't need a lot. Low rest for arms because I just want some nasty ass density in them.

20 weeks out vs 17. More work

  Training is going good overall. Feeling healthy, strong and ready for the prep. 16 weeks out!