Yesterday - Did another MTN bike ride. My cardio seems to be the best its been all year as I almost kept up with my youngest boy on the climb.

Warm up - 500M row in 2:03

Deadlift
155-5
265-3
353-1
419-5 - These went well. Still a bit of back pain though but didn't affect the lift really.

Shrugs
309-11

Incline DB press at 40 degrees
40-10
85-5
105-9

1 arm DB row - I will go with these for a while even though I don't particularly like them. I haven't set up my cable/pulley system since moving my gym into the basement because I'll have to do a bunch of modifications. Once it gets colder out and I have less things to do outside I'll fab up my cable system so I can do seated rows and other cable exercises.
85-12

Pullovers
DB - 40-10 warm up
EZ Curl bar - 110-15

Curls
DB - 35-12
EZ curl bar - 110-13

Nice quick workout!