Always start back with wide grip chins, but everything was being used this morning :>{, so I didn't want to wait. I opted to hit the lat machine wide grip hard, so here it is.

Back

Wide grip(little more than shoulder) lat pulldowns
(warmup)...90x20x130x10,150x4
Sets...190x10,200x10,210x10,220x8

Superset bent over rows with light underhand grip lat pulldowns(one note here, I normally do these on the smith, but it was busy too, so this is with free weight olympic bar.
Sets...100x10,120x10,140x10,140x10/80x10,80x10,90x10

Lower cable rows(v-bar)
Sets...100x10,120x10

Hypers
Sets...BWx10,BW+25x10,BW+25x10


Shoulders

Seated dumbbell military presses heavy with light dumbbell militaries superset
(warmup)....30x12,30x10,40x6,50x3
Sets....65x6,65x6,70x4/30x10,40x6

Side cable laterals supersetted with bent over rear laterals
Sets...50x12,60x10/40x15,40x15

Front seated nuetral dumbbell raises
30x10

Was feeling really fatigued here, my body told me I did enough, stop. Any more would be too much, so I did 3 sets of dumbbell shrugs and called it a day...65x20,80x20,90x15

Headed for my recovery drink. Weight loss is going as planned. I am right on schedule.

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Comments

• bb1fit 2003/12/12
  Yes Mutt, I had to delete my first comment, I only do that(not count the bar on bent over rows and if I use the Smith Machine). Other weights, like declines for instance include the bar weight.
• 7707mutt 2003/12/12
  If I remebr right you only list the weight youplace on the bar not the weight of the bar as well right?