Good workout, scaled back a little bit to really focus on form and the peak contraction. Kept the tempo up and moved some pretty good weights. Did cardio at the end and weight was about 180 at the end of the workout. Start the new wave tomorrow with quads and calves. Everything feels great up to this point.
Lateral Raise: 2 warms, 50's x 8, 55's x 8, 60's x 6 (drop set, 2 drops)
Bar shrug: 2 warms, 315 x 10, 365 x 8 (straps), 275 x 10 (3 second hold at the top, no straps)
High In. DB press: 1 warm, 80's x 10, 85's x 8, 85's x 8 (1 drop set)
Dips: 4 sets to failure
Rope pushdown: 1 warm, 52.5 x 11, 52.5 x 10, 52.5 x 10 (1 drop set)
Reverse pressdown: 1 warm, 50 x 12
Cardio 20 mins
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