Well, today was shoulder/back day. I have been prioritizing shoulders for the last 6 weeks, so now I switch to back as priority. I really thought my shoulder workout would suffer a dropoff, as I just recently reached some new highs, but did not at all. Not sure if it was the adrenaline of thinking about it not to let it happen or what, will find out more next b/s workout. But, it went great....

Wide grip chins
Sets....12,12,11,9(all bodyweight only)

Rotary lat machine(I am really becoming fond of this apparatus, really seem to "feel" it well in the back for width)
Sets....130x10,175x10,190x7(losing my grip on this set),190x10

Hammer strength lat pulldwon
Sets....180x9,180x10

Hammer strength low rows
Sets....180x10,200x10,220x10

Single arm low cable rows(went fairly light here so as not involve biceps. Going too heavy on these highly brings the biceps into play, and takes away most of the back)
Sets...60x10,60x10,70x10(each arm)

Close chins(palms facing in...I really find that I feel these very well with a slow descent at a 30 degree angle or so)
Sets....12,10



Standing olympic bar military presses
Sets....95x10,135x4,135x3,135x3

Seated dumbbell press
sets....70x4,75x4(really surprised myself here)

Machine lateral raises
Sets....75x10,100x10,105x9

Seated rear lateral raises
Sets....45x15,45x15,45x15

Shoulders and back both felt good today. I was very pleased overall with the workout.

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