09/11/2012 Back

Lat Pulldowns wide-grip
100x15
120x10
140x10
160x10
180x10
200x10
220x10
240x10

Shrug Machine (first 10 reps paused on each weight)
135x20
225x20, drop 135x20
315x20, drop 225x20, 135x20
135x50

Face Pulls (paused reps)
80x10x3sets

Weighted Situps (slow negatives)
BW+25x10x3sets
BW+5x20 (weight behind head)

Done.