Short Back workout

Since I am significantly sore in my Traps and Upper Lats I only did three exercises today:

Bent Over Close Grip Barbell Rows: 4 x 15 @90
Wide Grip Seated Cable Rows: 4 x 15 @100
Lying Bent Arm DB Pullover: 2 x 15 @40, 2 x 15 @50

Going for some breath control and speed swimming tonight.

Shoulders

Holy crud was I sore all of last week! Didn't lift due to soreness and Thanksgiving weekend. Today did light shoulders:

Standing Overhead Press: 4 x 15 @95
DB Shoulder Shrugs rotate: 4 x 15 @30
Standing DB Lateral Raises: 4 x 15 @25
Close Grip Upright Rows: 4 x 15 @75

Bala surprisingly was in the weight room when I started. Hope I'm sore, but not half as sore as my arms were last week.

First day back - Light Biceps

I set a goal a while back that I was going to get back into the gym just after Christmas (after the US Open). But after the past week's performance at lunch time and at the Utah Open, I've decided that I'm officially at a plateau with my table tennis so I started today to lift at lunch time which will continue on work days until around September of next year where I will go back to table tennis and drop lifting at lunch.

Here is what I did today:
Seated Preacher Curls: 4 x 15 @ 75
Alternating DB Curls: 2 x 15 @ 30, 2 x 15 @ 25
Concentration Curls: 4 x 15 @ 20
Standing One Arm Reverse Curls (With Armblaster): 4 x 15 @ 15

Nothing heavy at all, just alot of reps (no less than 15 per set) to get a good pump. Part of my motivation is swimming. Would like to tone up so I don't look like a fast whale.