Shoulders and back today. Really emphasized back, tried to up the weights a bit, and it did take its toll on my shoulder workout, but that is the idea. I prioritized shoulders for 8 weeks, now it is time to prioritize back.

Wide grip chins
Sets....12,12,10,9

Cybex rotary lat pulldown(I am really getting to like this machine, the range of motion is awesome, really feel it well in my width...even when cheating with the weight, biceps do not play much of a role like regular cable pd's)
Sets.....145x10,175x10,205x10,220x8


Cybex close grip pulldowns
Sets.....160x10,180x10

T bar rows(chest on bad)
Sets.....60x10,90x8,110x6

Hammer strength low rows
Sets....230x10,250x10

Hypers
Sets....BWx15,BW+25x15,BW+25x15



Seated dumbbell press
Sets....70x5,75x4,80x2,80x3

Cybex rotary shoulder press
Sets.....100x8,115x4,130x4(followed each set with partials to failure)

Seated front dumbbell raise
Sets....35x8

CAble side laterals
Sets....50x10,50x10(and hold last rep)

Machine seated side laterals
Sets....95x10,110x10,115x9

Seated rear delts using wide pec deck
Sets.....110x10,130x10,140x6

Dumbbell shrugs
Sets....105x15,120x15,125x10

This workout took me about 90 minutes....a bit long today, but was really into it. My recovery drink was very welcomed.

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