6:10 a.m. 20 minutes HIIT (30 second intervals)
5:10 pm. 10 minutes mod cardio for warmup then:

Back, ABC's workout - strip sets and static contractions
Barbell Rows - strip sets
12x45lbs (warmup)
10x80lbs, hold on last rep for 15 seconds
10x75lbs, hold on last rep....
8x70lbs, hold on last rep...
8x60lbs, hold on last rep...
10x45lbs, hold on..... blah blah blah

Deadlifts, continuous reps, barbell does not touch the ground
10x80lbs
10x75lbs
8x70lbs
6x70lbs

Incline barbell row ups, static contractions
10x65lbs, hold on last rep 20 secs
10x60lbs, hold on last ...
8x55lbs, hold on last...
10x45lbs, hold on last...

Wide grip lat pulldowns, static set
10x70lbs, reduce weight to 60lbs, hold for 20 seconds
10x60lbs, reduce weight to 50lbs, hold for 20 seconds
10x50lbs, hold on last rep for 20 seconds

Biceps, squeeze and hold at peak on last rep
laying alternating curls
12x30lbs
10x30lbs
8x30lbs

superset with:
cable 21s
21x12lbs
21x12lbs
21x12lbs

Concentration curls
6x22lbs
8x15lbs

Lots of stretching and followed up with whey protein, glutamine, creatine and some dextrose.

Shoulders still tender, but not enough to interfere with workout. Abs are on the schedule for tomorrow. Still looking for 'The Workout'

Nat