Back and delts:

Not a ground breaking workout, but made gains again, and thats all that counts to me. Stayed away from the push press today and did standing db presses. Little strain, but great pump from them. I also added some sprints to my post cardio. Just 5 sprints to start with proper warm up and cool down. I plan on doing this 2 to 3x per week, and gradually add more sprints.

Pull ups: 9,8,8,6 drop set to rack pull ups
Seated cable row: 2 warms, 150/8,9 120/14
1 arm db row: 75/10 85/10 75/11
Standing db press: 2 warm, 55/8,9 2 burn outs
Side ups ont he ball: 15/12,11,10
5 sprints on the bike.