Boss went home with a bad back so I got a full lunch to myself AND an early afternoon workout!  Best of both worlds!
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early afternoon Shoulders, Back (regular tempo, 45 sec b/w sets)
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Standing Military Press
80 x 15
80 x 15
80 x 15
80 x 12
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Upright Rows
80 x 15
80 x 15
80 x 15
80 x 15
.
Reverse Pec Deck (thumbs down)
90 x 15
90 x 13
90 x 12
90 x 10
.
Closegrip Cable Row (this was the work gym’s full stack so I shortened the rest to 30 sec)
195 x 15
195 x 15
195 x 15
195 x 15
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Widegrip Pulldowns (first 2 sets I leaned back, last 2 sets I stayed seated upright)
165 x 15
165 x 15
165 x 10
165 x 7
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Assisted Pullups (alternating widegrip and hammergrip leaning back):  10, 8, 10, 10
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notes:  I played around here with varying the angle of attack on my back and trying to stimulate a few different spots in the short time I had available.  Just quick and nasty and then back to work!

 

A sidenote:  I will be starting up a sponsored log for a supplement company on another site, talking about using their pwo and their post-wo drink during my workouts.  I will just cut and paste it over here, and you will see the format of the posts change a bit.  Thanks!

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