Good workout today, really concentrated on "feeling" the back and shoulders get worked and tight. I am really pysched, feel like I am right on target to come in at my very best for this competition. Hopefully I will peak at the right time. I always have felt like I peaked a bit early or not in time. We will see, but experience is finally paying off. I got a second place last time, I want a first so bad..ok, enough rambling, here is the workout.

Back

Wide grip chins
Sets...BWx12,BWx10,BW+10x10,BW+15x10

Incline dumbbell rows
Sets....40x10,50x12,50x12

Behind the neck pulldowns
Sets....110x12,130x10,

Shoulder width chins using assist for perfect form
Sets....40x10,30x10,20x9

Lower cable pulley rows
Sets...12x110,130x10,150x10,100x15

Hypers
Sets....3 sets of 10 with 25 lb. plate


Shoulders

Cable upright rows
Sets....90x12,110x10,130x9,140x6

Standing military presses
100x10,120x5,120x4,120x3

Seated shrugs
Sets...80x20,90x20,90x20

Standing behind the neck presses for final burn
Sets...95x7,95x7

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