Routine A
Back and shoulders

Lat pulldown underhand/warms3X100 working3X270x2,270/180
reps6,6,6/10
T bar row/warms2X150, working2X,280,315/220 reps12,10/12
Db deads/warms1X60 working2X130 reps20,20
Db press/warms/2X40 working2X75,80/45 reps9,7/7
Front raise(ss)/working3X15 reps12
Seated side laterals(ss)/working3X20 reps12

little weak on the underhand pull, but snapped out of it as
soon as i got to the T bar row and blasted threw the rest of the
routine, did 12 mins incline walk too