I had to go into the Powerhouse (the strength club in which I am the President) for some business. While there I decided to hit some extra work.
*Alternate the following*
Lat Pull Downs (rear neck) - 5 sets/6 reps/150lbs.
Lat Pull Downs (to chest) - 5 sets/6 reps/150lbs.
Standing Calf Raises - 5 sets/16 reps/225lbs.
The Lat Pull Downs felt very rewarding. Hitting the little muscles I don't normally exercise and getting a good stretch. The Calf Raises were almost to failure. It only took about 15 mintes but I'm glad I did it.