Well, time to step things up a bit, no more one a day workouts till after competition, and no more 2 days in a row off. Will be doing a 2 on, 1 off workout.

Back

Wide grip chins
Sets...10x10,10+10lbs.

Incline 2 arm dumbbell rows
Sets...40x10(too light),55x10,65x10,65x10

Machine lat pulldowns
190x10,210x10

One arm dumbbell raises
70x10,85x8,85x8

Shoulder width pullups with assist
sets....50x10,50x10,20x10,20x8

Lower cable pulley rows
Sets....100x10,120x10,140x11

Hypers
3 sets with 25 lb. plate


Shoulders

Upright cable rows
sets....80x15,100x12,120x9,130x8

Military presses with olympic bar
sets....100x9,110x6,120x4,120x3

Front EZ bar raises
sets....35x10,45x10

Seated shrugs
sets...85x20,85x20

Face pulls
Sets...85x20,95x15,105x17,115x15

Pretty good back/shoulder workout.

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