I did the following Upper(verticle) workout
Push presses(I cleaned the bar off the floor to shoulder height then pressed it)
barx10 95x10 115x5 135x5 145x5 155x5
Shrugs 225x10 315x10 405x10 455x10 495x8 585x1 (held it for 15secs)*see notes* 315x20 225x10(3 sec hold at top)

Seated machine presses 120x8 130x8
Standing arnold presses 40x8 45x5

Lateral raises 25x10 30x10 34x8

Highlights: the 155x4 set was cool. LAst time that set was hard to clean up and press 2x let alone 4.

Lowlights: Had much more in me for shrugs. The bar clearing at the ends (near where the plates are) is making me mad....standing on a box is not going to work as it is too high and not wide enough for my stance. I am thinking of buying a 2x10 board that is just about as wide as the rack to stand on. That is all I need.

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