Well, things have gone from bad to worse at work. I was doing 10 hr. days, and Saturdays, now they have bumped it up to 12 hrs. And to add insult to injury, hour change went along with it, now working 5:45 pm to 5:45 am. Needless to say, they are not going to get alot out of me other than breakdown coverage with these hours. Anyway, today is the first day of this, and so I thought while still a bit fresh, I would combine back and shoulders cause don't know how my sleep is going to go, etc. Turned out to be an awesome workout, set a few records on shoulders and that was after really hitting back. Not sure if it was adrenalin or what, but will take it!!

Wide grip chins
Sets....15,12,10,8

Rotary lat front pulldown
Sets.....160x10,205x10,250x7 PR,250x6 PR

Underhand close grip lat pulldowns
Sets....140x10,150x8

Hammer strength front lat pulldowns
Sets....180x10,180x10

Hammer strength hi rows
Sets.....200x10,220x11 PR, 220x12 PR

Machine hyperextensions
Sets....110x15,130x15,130x20



Standing military press
Sets....95x10,135x5 PR,135x5 PR

Seated rotary press
Sets.....90x6PR,90x6PR,90x4..again!

Machine press facing seat
Sets....120x6,(120x5,100x3,60x6)

Seated press hammer grip close
Sets....120x7,125x6

Dumbbell lateral raise
Sets....30x12,30x12,30x11

Seated machine facing back rear laterals
Sets......130x10,150x9

Dumbbell shrugs
Sets....110x15,120x15

I could add a few pr's, but not sure about some because of difference of movements. But great day. Very pumped both back and shoulders.

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