Routine A
Back and shoulders

Lat pulldown underhand/warms3X90 working3X,D230/180, 240/180,
245/180/90 reps7/8, 6/8, 5/8/10
T bar row/warms2X115 working3X,D220/135, 230/135, 250/135
reps10/12, 10/15, 10/12
Db deads/warms1X70 working2X130 reps13,14
Db press/warms/2X40 working3X,D65/40 reps6/9, 8/7, 10/10
Front raise(ss)/working3X15 reps12
Seated side laterals(ss)/working3X20 reps12

felt good and strong tonight and powered
threw everything did 10 mins incline walk too