pull ups 4,4,4,4,4,3,3 - 26 total
incline pressups 10,10,10,10,10
squats 105kg 8,8,6
annoyed i didnt hit the final set of 8 for the squats.
then did a max reps circuit of alt db curls, straight bar press downs, 2 arm hammer curls with a pause midway on the way down, and rope pressdowns.
i spend about 15 or 20 mins each session doing rehabilitation work for my shoulder and very strict one arm cable rows with my arm at right angle to my body to satrengthen my rhomboids.