Push Press (from floor)-barx10 95x5 115x5 135x5 155x3*seenotes 155x2 165x1
Shrugs-225x10 315x10 405x10 495x8 585x6 315x20 225x20
Chins (assisted) sets of 5 reps got 4 sets
Dips BW for each set reps: 10ASPR 8 5 8 7 7

Highlights: Got the Dips I wanted!!! That set of 10 was just perfect nice and deep for ROM.

Lowlights/Notes: OK, I was on the 3rd rep of the 155 set and some how the left side drifted back behind me I managed to stop that bring it back to the front and my shoulders gave out the left side fell down to chest level. I got it under control and lowered it to the ground. A lady working right next to me said she was amazed I managed to get it under control with out dropping it. BAD NEWS is that I pulled/tweaked the lower left side of the lower back. LAst night after the workout it was painfull...this morning it is just tight and a bit sore. Thank God my lower back is so strong!

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