WL v2 - Back - 4 -- Work out with Paul!!

previous workout (Back - 3 part )

I didn't have enough time to blog after my workout yesterday so I am doing it a day after.....I am hurting.........in a good way....my upper back is sore, lower back i store.......and over all I feel good.

Work out with Paul H......Yeah was invited to workout with a follow gym rat.........and I must say I like the change!!....I did couple new exercises....Face pulls and barbell pull ups...,I like the change.

I like how face fulls did a nice number on my inner back...it wasn't about the weight that I was pulling but more about the movement it self...very good isolation.
Check out the link from abcbodybuilding.com on how to do them

For next week I will drop dead lifts and do rack pulls!!
I need more work on my lats!

Bent over dbl

Back

Dead lifts

12 x 135

10 x 225

8 x 315

8 x 315

8 x 315

BBL chin ups
10
10 x 45 / 5
4 x 90 / 4 x 45 / 4

Reverse grip Iso hammer lats
10 x 90
10 x 115
8 x 135

DBL row

8 x 125

8 x 125

8 x 125
20 x 100

Iso Hammer row
10 x 135
8 x 160
7 x 180

Face pulls
10 x 30
10 x 60
10 x 80

WL v2 - Shoulders/traps - 5

Previous workout - Shoulders/Traps 4

This is my first workout after my weekend get away, and my first cheat day of eat shit food....I was good today...back to my normal diet. But over the weekend I ate few things that I am not proud of....beaver tail (with sugar)....cookies.....and some other bad stuff.....but it's all behind me....this will make me stronger at the end.........so I hope.

I for a second straight workout some one told me that my shoulders dominate my upper body and my chest is under developed........so i decided to throw in extra chest exercise with shoulders....as well I will be doing chest twice a week.....I know that I am cutting and my muscle size will be at the minimum...but I will take whatever I can get!

Shoulder
Dbl press 1 and 1/2s
warm up

12 x 80

8 x 100
5 x 100
3x 100 / 3 x 80

3 x 80 / 3 x 60

Flys seating

8 x 45

7 x 45

6 x 45

Front lifts dbl / 45''s

8 x 45 / 8

6 x 45 / 8

8 x 45 / 8

Traps

Behind the back SM BBL

10 x 225

10 x 315

8 x 405

8 x 405

8 x 405

DBL shrugs / (up/behind flex) / bent over flys

10 x 125 / 8 x 125 / 8 x 45

6 x 125 / 8 x 125 / 8 x 45

8 x 125/ 10 x 125

Chest

Pec dec

12 x 150

10 x 250

8 x 295

8 x 295

WL v2 - Biceps/Triceps - 4

previous -> Biceps/Triceps 3

Biceps

Curl bar BBL - preacher
12 x 75
8 x 95
6 x 115
6 x 95

8 75

Incline DBL - seating
6 x 50
6 x 50
5 x 50/5 x 35

Concat curls one hand
10 x 35
8 x 35
6 x 35

Triceps
Curl bar pull downs
12 x 200
10 x 200
10 x 200

Machine pull downs
10 x 170
10 x 200
10 x 200

One Hand Dbl kickbacks

8 x 35

8 x 35

8 x 35