Back and Shoulder workout:

A real change in movements, and it was a killer workout. After hitting the pullups, (and let me tell you, not easy when you are 20 pounds heavier), I really was focused and instantly pumped. All in all a great workout.

Pull ups: 7,7,7,5 dropped to rack and burnout.
Seated cable row: 2 warms, 140/10 150/9 drop set
1 arm db row: 1 warm, 75/10 85/11
Push Press: 2 warms, 145/6 155/6 115/14
Side ups: 15/10 17/10,9

Cut the yard!