Lats, Traps, and Biceps

Lat Pulldowns:
10 x 130, 10 x 140, 10 x 150, 10 x 160, 10 x 170, 10 x 180

Standing Cable Rows:
10 x 140, 10 x 160, 10 x 180, 10 x 200

One Arm Dumbbell Rows:
10 x 80, 10 x 85, 10 x 90

Dumbbell Shrugs:
10 x 85, 10 x 120, 10 x 125

Overhead Dumbbell Shrugs:
10 x 20, 10 x 25, 10 x 30

Overhead Barbell Shrugs:
4 sets 10 x 45, 2 sets 10 x 95, 2 sets 10 x 135

Hammer Curls:
10 x 25, 3 sets 10 x 30, 8 x 45

Standing Overhead Curl:
3 sets 10 x 50

Cable Torso Rotation:
2 sets 10 x 70

45 degree oblique raises:
2 sets 10 x bodyweight, 1 set 10 x BW + 20

Forearm extension and flexsion:
3 sets 10 x 20

Finger Tip dumbbell holds:
2 holds w/ 25 for 15 seconds each hand

This was a pretty standard pull workout. I found out about overhead shrugs from an article on T-Nation so I tried them and they work very well. I decided to work obliques today in my ab work but only did 2 exercises since I'll be installing office furniture for 6 hours tomorrow at work I want to be able to bend somewhat. My bicep is feeling really good and my forearms are starting to look pretty jacked. I had a lot of stuff pop out in my wrist today and its feeling better.