Back

Medium grip pulldowns supersetted with underhand shoulder width pulldowns. Form was important, weight heavy enough to work the muscle and keep mass, but not overtax the system.
(warmup)...100x12,100x12/60x10
Sets....120x12,140x8,140x8/80x12/80x10/80x10

Did one set on the mahine while waiting for the power rack to do bent over rows.
Set....190x10/110x10

Bent over rows(3 sets of underhand grip, last one overhand)
Sets....115x10,135x10,155x10,155x10

Decline dumbbell pullovers
Sets....40x10,40x10,40x10

Shoulder width chins(with assist, and this is so I can achieve perfect form, not pull with my arms at all, but really isolate the back)
Sets...50x12,40x10,30x9

Hypers
Sets....BW+25x10...3 sets

Good back workout, felt tight.


Shoulders

Cable side laterals
Sets....40x12,50x12,60x12(was really concentrating on form here, not just to do a rep)

Seated front neutral raises
Sets....30x10,30x10,35x7

Bent over rear laterals
Sets....40x15,40x15,45x10

Dumbbell shrugs
Sets....85x20,90x15,95x12

Good workout today.

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