Well, today would normally have been a day off, but my wife is off work tomorrow, and wanted to get an early start with the Thanksgiving stuff, so we went in today. (Save me a trip from driving her back home tomorrow after the gym..her son has her car).

Kind of got crazy today for some reason,(volume was a bit higher than normal) for what should have been a rest day I "felt" it and really hit things, went a bit overboard if I say so myself. Every now and then this can be a good thing, so I am not complaining. Shoulders were cooked, as well as back.

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

Rotary lat pulldowns
Sets....160x10,205x10,220x9,235x5

Cybex close grip pulldowns
Sets....150x10,170x10

T bar rows(chest on pad)
Sets....70x10,95x8,105x7

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

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



Seated dumbbell military presses
sets....70x6,75x4,80x4

Standing military presses(started getting a bit crazy here, not normally what I do...usually one or the other. Just wanted to see if I could still do 135 military after seated dumbbells, and surprised myself doing it).
Sets(if you call them that)....135x2,135x2

Seated rotary press
Sets....100x8,115x5,145x4

Cable medial delt raises
Sets....50x10,50x10

Machine seated medial delt raises
Sets....95x10,110x10,120x9

Dumbbell medial raise
Sets....30x10

Seated rear laterals(dumbbell)
Sets....45x15,45x15

Dumbbell shrugs
sets.....105x15,120x10

Looking back, I believe I started thinking, 2 days off, with lots of "good" food inbetween, maybe I can push things up a notch today.

Anyway, my recovery drink was very much welcomed after todays workout.

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