Day started out good, had my wife do an arm measurement this morining cold. She was saying with the shirt I was wearing I got for Christmas(I had worn it once before), that they looked big and she wanted to check. Well, great news, never did the follow up arm measurement from the beginning of my CEE log, so this is it. Another 1/8 in. gain! Wooo---hooo, I must admit arms are looking rather large these days.

Ok, so today was as mentioned my switching of back and shoulders. Had a nice back workout, followed by a great ab workout. Had good strength today.

Here is how the workout went....

Wide grip chins
Sets....15,12,9,9

Rotary lat front pulldown
Sets.....160x10,205x10,250x5,250x4(last week I did this, but without doing chins first, so this is a bit of a PR!:))

Close neutral grip pulldowns
Sets....190x10,195x10

Dual axis row machine(for back portion, really squeezed on these and felt great in the back)
Sets....160x10,180x10,200x10

Hammer strength Iso lat row
Sets....180x10,200x10,220x12

Low pulley rows(straight bar, again good squeeze)
Sets.....110x12,130x12

Hypers
Sets...BWx15,BW+25x15

Machine low back hypers(really went slow and controlled on these, trying to work the lower back that has been bothering me so much. Really felt great after each set, so must have done some good. Back feels good even now)
Sets....130x15,130x15,130x15

As mentioned followed up with a nice ab workout, did some very different stuff...ball crunches with weight on ches, ball crunches using lower cable, etc.

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