Back and Light Glutes

Warm up:
Rhomboids Exercise 2.5lbs x 20 @each arm
Shoulder Rotator on Knee 2.5 lbs x 10 @each arm - I'm loving this! It warms up my shoulder rotator by the end of 2 reps. The slower I did, the better. Mike R is good!

EZ Curl Bar Bent Over Row
45lbs x 15
65 lbs x 15 - I goofed up. I supposed to do 55lbs for another warm up set.
65 lbs x 12
65 lbs x 12

Butt Blaster
30 lbs x 15 @each
30 lbs x 20 @each
30 lbs x 20 @each

One Arm DB Bent Over Row
30lbs x 10 @each arm - for some reason I felt I could row a lot better on my left side
30 lbs x 12 @each arm - good set
30 lbs x 12 @each arm - right side struggled last 2 reps

Standing Cable Hip Abduction
3 x 15 lbs x 20 @each

Assisted Pull Up (overhand grip)
10 reps - with medium blue bland - felt too easy on first 8 reps
5 reps - with thin dark navy band - tough 5 reps
5 reps - tough

Assisted Pull Up (underhand grip)
6 reps - with thin dark navy band - first 5 were easy but last one was quite struggling
4 1/2 reps - got tired
4 1/2 reps - got tired