mearl

Well i go as heavy as i can without throwing up ( happens alot)
I usually press 70- 80 kg per shoulder for 8-10 reps x3
The behind neck like 120 on bar for 8-10 x3

Then throw in some front and rear delt work where neccesary and of course lateral raises .....

Then again im squatting near 230kg on legs hacksquatting like 350+ kg .... i dont dead lift though an injury in my lower back from a few years back, so i stear away from this

i left school at 16 at 9 1/2 stone and im now just under 19