Morning cardio: 30 min, 15 intervals

Back and shoulder workout:

Felt great going into the workout and the energy was high. Numbers were not to far off from a few months back. Content and can see making some increases next time. Much of the goal is still to go close to failure but not to hurt myself.

Lat pulldown wide: 3 warms, 150/6 160/5,5 drop se
Bent over row: 2 warms, 195/8 205/7 drop set
Rope pulldown: 100/12,13,12
Db delt press: 2 warms 65/8 75/8 drop set
Rear delt raise ss
with shrugs: 3 sets

upper ab work: 4 sets

15 min cardio cooldown