Figured I would go ahead and stop on my way home from work and get my workout in today. (had to work this morning) Had an interesting workout today. Emphasized shoulders again. But my back workout was interesting, very short but effective. Used the Cybex lat pulldonw machine, not the cable pulldown. Felt good at the time, and trying to incorporate a bit more rest for my shoulders. I did nail my shoulders good today by the way.(no spotter again, so I worked my way around using one.

Standing military presses(olympic bar)
Sets.....95x10,115x7,125x4,135x2,135x2,105x7(did 2 extra sets...after putting the 45's on the bar, I really wanted to do more than 2, and when I didn't the first time, I tried it again!! Then in frustration did a bit of a rep set)

Seated neutral dumbbell presses
Sets....60x4,70x3(was happy here, no spot and didn't know if I could even start them, so getting started by myself and then doing 3 reps really was nice. Really did a slooowwww contraction on the last rep.

Upright rows(final set drop set)
Sets....120x12,150x9,(150x9,100x8)

Medial dumbbell raises
Sets....30x10,30x10

Seated machine side laterals(betwen these and the above db raises I really nailed the medial delts well)
sets....80x10,90x10

Cross cable rear laterals
sets...50x15,50x15

Seated machine rear laterals
Sets....130x10

Dumbbell shrugs(really held each rep up around the ears!)
Sets...105x15,125x10



Superset Cybex lat pulldown with cybex close grip lat pulldown
sets....175x10,230x9,240x6/115x10,130x7,140x7

Superset seated cable rows to upper chest with rows to lower chest...this was a kicker back burn
Sets.....100x10,100x10/100x10,100x10

Hypers
BWx15,BWX15+25

Good food coming too...my wife made roast turkey, mashed potatoes(haven't done mashed potatoes in probably 3 yrs!), shrimp, and veggies. Got to go eat!!!

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