Back

Superset machine lat pulldowns with upper pulley V bar pulldowns to chest
Sets.....170x10,190x10,210x10/80x10,90x10,90x10

Bent over barbell rows
Sets....120x12,140x11,150x10

Decline dumbbell pullovers
Sets....40x12,40x10,40x9

Shoulder width chins with assist, last set stip set
Sets....50x12,40x12,..really went for "feel" here

One arm dumbbell rows
sets....70x10,85x8

Hypers....3 sets with 25 lb. plate



Shoulders

Cable side laterals(30 sec. contraction)
Sets....45x12,55x12,65x10

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

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

Dumbbell shrugs
Sets....85x15,90x15,100x12

Good workout today, back felt good and burnt, as well as shoulders. Ready for the recovery drink. May go up and do some cardio tonight before they close, not sure yet. Contest prep gets tough from here on in.

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