Tueday - Back and Traps. Felt good overall today. I try to take minimal breaks between exercises and sets. I should time them I think.

Barbell rows - 165, 180, 195, 205, 205, 195 all by 5 reps
Kroc rows - 75x10, 75x10, 70x10
T-bar row machine - 70x10 3 set - plate weight only as I have no idea what the bar on that thing weighs
Lat pulldowns - 100x12, 110x11, 110x8 - I do these with pretty strict form which I assume is better than using more weight and leaning..
Seated cable row - 60x30, 80x15 - no rest between
Barbell shrugs - 275x6, 275x6, 135x30
Dumbbell shrugs - 80x12, 80x12
15 minutes of cardio