Form

People don't realize how crucial form is when they begin lifting. Honestly, it's more important to get the right function down then to just go through the motions because you're lifting heavier weight. You can hurt yourself, matter of fact, I did hurt myself that way. Now I have to alter every workout so I don't strain my shoulder more. Focus on form rather than weight, once form is down, go up in weight. 

Today's workout:

Dumbbell curls:

15 lbs 10 reps

Barbell shoulder press:

Set1:20 lbs 15reps

Set2:30 lbs 15 reps

Set3:40 lbs 15 reps

Set4: 30 lbs 15 reps

Set5: 20 lbs 15 reps

Flat bench barbell lateral extension:

20 lbs 12 reps

Standing lay push down:

30 lbs 12 reps

Repeat 5 X's 

Hercules curls:

30 lbs 15 reps

Cable row:

45 lbs 20 reps

Repeat 5 X's 

Military press:

15 lbs 24 reps

Repeat 5 X's

Stairs:

Intervals