Back and shoulders:

Good workout and pushed it a bit more then normal.. gains across the board.

Lat pulldown underhand: 3 warms, 145x8,8,11
Bent over row OH: 3 warms, 185x10,11 135x20
PIP: 1 warm, 140x8 145x8,9
Str arm pulldown: 1 warm, 50x13,12
Db upright row: 3 warms, 60x8,8 45x14
Rear delt raise: 1 warm, 30x10 32x11 27x14
Ab work 4 sets
15 min cardio.