Had a very condensed timeframe today, but got in a great back and shoulder workout nonetheless. Felt it well in both areas. Tried to incorporate more quality as compared to quantity and was very pleased with the results. My shoulders are a bit sore now, wondering what they will feel like tomorrow.(day off)

Started out with back...

Wide grip chins(with and without weight assist)...when I felt like I needed more strict feeling, I added an assist at the end to "feel" it more.(40 is as low as it goes)
Sets...60x10,7,7,60x8

Hammer strength Iso lat pulldown(different grip postitions)
Sets...180x6,180x8,180x8

T bar rows(chest against cushion)
Sets...55x10,75x8,90x6

Hammer strength low row
Sets....90x12,160x10,180x12

Hypers...3 sets of 15 with 25 lb. plate


Shoulders

Seated dumbbell press(perfectly straight, no angle)
Sets....60x8,65x4,70x4,70x4(got spot with last set...also when finished with reps, lowered d.b just below lockout, and held, then did some partials0

Machine press close grip(same hold and partials here)
Sets...115x4,125x4

Seated side dumbbell laterals
Sets....25x10,30x7,30x8

Seated bent over rear laterals
Sets...40x15,45x15,45x15

Dumbbell shrugs
Sets...95x15,105x10,115x6

Even threw in some abs, hadn't done them since Sunday. Felt like I had a great workout and was ready for my recovery drink!!

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