Routine A
Back and shoulders

Lat pulldown underhand/warms3X90 working3X,D230/180, 250/180/90
reps9/10, 7/10, 6/9/10
T bar row/warms2X115 working3X,D245/120, 255/145, 265/170
reps9/15, 9/15, 9/15
Db deads/warms1X70 working2X130 reps14,16
Db press/warms/2X40 working3X,D65/40, 70/40  reps10/8, 9/7, 9/7
Front raise(ss)/working3X15 reps12
Seated side laterals(ss)/working3X20 reps12

felt good and solid tonight nice pump in
the back and shoulders did 15 mins incline walk too