Machine seated rows. The way this machine works is I sit upright on a bench with a pad pressing against my chest, reach forward, grab a pair of handles, and then pull them back until my fists are at my sides. The first stage of the pull is mostly in the arms, but once the elbow comes to a square, the rest of the pull is almost entirely in the back, right between my shoulder blades. That first stage is over two feet long, and the second half is at best 4 inches, but those 4 inches are all the heavy work. This machine is preferable to more classic cable rows, because the bar on the cable row hits me in the chest, stopping me from pulling my elbows far enough back.
Machine shoulder pullovers. Take both arms and bend the elbow at a right angle, and hold your arms parallel to each other in front of you. Now, keeping your elbows square, and keeping your arms exactly in the same position relative to each other, rotate your arms at the shoulder, first up until your wrists are directly over your head, then down until your elbows are at your side. Now imagine a 80lb resistance pushing against your elbow as you pull you arms down. This gets very heavy, very fast.
Assisted pullups. Again, I could really feel my lats working. We clicked the assistance down another notch. Another few months of this progression, and I will be able to be able to do sets of pullups on an ordinary bar. That will be cool...
Low back lifts cycled with standing barbell upright rows. The back lifts have become easy and almost painfree. I suspect that next time I am going to be clutching a 15lb plate instead of a 10lb to my chest. The upright row, on the other hand, was major ouch. It's been many months since I last did one, and it found muscles in my shoulder that were otherwise being missed. The way this one works, I stand upright, holding a barbell with an overhand grip, arms hanging down. Then pull it up the length of my body to the top of my chest.
Then came shoulder presses in a Hammer frame. The first set, I did, even through the pain. Not pain as in injury pain, but instead "this BURNS" pain. (It's becoming more and more important as I progress to be able to tell them apart.) The second set, only a third of the way thru, my arms just stopped moving. Steve dialed down the resistance quite a bit, dropping 10lb from each side, and then I started again. Only one and a half reps in, and my arms stopped again. Total burnout.
So that was that for shoulders, they were done.
Standing straightbar cable tricep pulldowns next. Just like last time, I had the full body shivers, but I did them. My tris are growing fast, they are the most noticeable appearance difference in my body, I think. Of course, when starting from near zero, it's easy to make a "big gain". Most of the flab on my arms was right around there, and now it's almost gone. I finished with machine seated tricep pushdowns. There is going to be more weight on it next time, I think.