gym and squash

20@7.5kg,16@10kg,14@12.5kg,12@15kg,6*3@17.5kg,4*2@20kg,2*2@22.5kg each arm seated with back shouldwrpress
12*2@7.5kg,10@10kg,8*2@12.5 each arm leaning forward dumbell lifts
12@5kg,10@7.5kg,8@10kg,6*3@12.5kg each arm dumbell shoulder lifts
30@30kg,16@37.5kg,14@45kg,10@52.5kgs,6@60kg,4@67.5kg,2@75kgs lat pulldown
20@30kg,18@35kg,16@40kg,14@45kg,10@50kg,6@55kg lying lat pullup
12@5kg,8@10kg each arm cable crossover shoulder raise

back is a little sore from workout the next day, but shoulders are not, need to do more shoulder exersises, or more reps...

And i won in squash too. go me.