8:30am
50 min. walk moderate intensity


5:30pm
Kneeling cable crunches......................130x10,155x10, 155x10
Weighted crunches..........................................50x10, 50x10

Pullups (underhand med. grip)....................................BW x 4
Negative pullups (med. overhand grip,bodyweight)......2 set of 5
Wide overhand grip pulldowns..................162.5x6,170x5,150x8
T-Bar rows............................................................135x7x3

Superset:
Arnie presses...........................................45x10, 50x8, 50x8
Bent over laterals.......................................20x8, 25x8, 25x8

Superset:
Bent over dumbell rear delt rows.................................50x8x2
Standing face pulls.......................................100x10, 110x10

Cable straight-arm pulldowns...................110x8, 110x7, 110x7
Deadlifts........................................................315x5, 315x5
Barbell shrugs........................................................225x8x3
Weighted hyperextensions.......................................35x10x3


Took about an hour and 15 minutes.