BGB Vertical Push/Pull
311T, 60"
Start:11:40am
Pull:
--Cheater Chin-Ups 5x5 slow negatives...can now hold at the top for a sec

--BB Pullovers 3x8xbb+2kg (22#)
ss w/
--Low Cable Pull-Overs 3x8x20# good ss

--Low Cable Supine Lat Pulls 3x8x40# ok
ss w/
--Standing Lat Pulls--2 bands twisted 3x10 good

Push:
--Arnies 5x5xb+7kg (21#)
ss w/
--Machine Military Press 5x5x50# excellent combo--last 2 sets haaaard

--Incl Prone Rear Delt Flyes 3x8x10#
ss w/
--Side Lats 3x8x10# arghhhh.....this ss was really hard today!

Abs:
--SBC-reg-3x8x5kg plate

Calves
--Seated 3x15xDH (78kg--172#) to be done later tonight.........

End:12:25pm

Wooo.......really good workout. This had been my "weakest", or "lightest" day in the BGB protocol. I think I have it tweaked, now. My shoulders and upper back are feeling nicely worked.