Today was shoulders and back. Very good, nice on the shoulders, but not as good on the back. Does in no way compare to the burn I had going yesterday on arms! I did set a PR on seated dumbbells though. I was excited about that. I have never done 75's ever.

Warmup with medial delt cable raises
sets....40x12,40x12

Seated military style dumbbell presses
Sets...60x7,70x5,75x4,75x4

Seated machine press(rotary plate loaded)
Sets....50x8,70x6,80x3

Seated machine laterals
sets....70x10,70x10...switched to the other machine....80x10,90x10

Seated upright machine rear laterals
sets.....90x10,110x10,130x10

Dumbbell shrugs
Sets.....105x15,120x12,125x10 and hold


Lat pulldowns
Sets...110x10,130x10,140x9

Seated rotary lat pulldown
Sets....130x10,160x10,175x10

T-bar rows(chest on pad)
Sets....60x10,90x8,100x5

Hammer strength low rows
Sets....180x10,220x10,220x8

Hypers
Sets....15, BW+25x15,BW+25x12

Not much to add in retrospect to my initial thoughts above, other than yes, I did hit the shoulders pretty well.

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