Back and shoulder workout:

A really solid workout today, and made gains all the way through. I sound like a broken record, but stronger this time than when I left off over a month ago with this routine. The best part is I am a couple of pounds less.

Lat pulldown underhand: 3 warms, 170/6 175/6,6
T bar row: 2 warms, 180/8 205/6,6
Rope pulldown: 100/12,13,11
Db delt press: 2 warms, 85/6 95/4 drop set
Front raise barbell ss
with seated side lateral: 3 x

Ab work: 4 sets
14 min cardio cooldown.