Back and delts workout:

Really in the groove today and the workout was solid with nice gains.
I switched out the standing push press since it hurts one too many joints lately. I replaced it with a modified seated barbell press. The twist is that I am leaning back a bit like a really steep incline press. I kept the motion short, and wow, it really burn the delts. And the best part no other pain, LOL.

Pullups: 12/9,8,6
Seated cable row: 2 warms, 170/9 180/7 drop set
1 arm db row: 1 warm, 95/10 100/10 85/14
Mod seated bar delt press: 3 warms, 155/9 175/7 135/11
Db shrug ss
with side lateral: 3 x

20 min cardio

Tomorrow will be a off day!