Oooooof, crawling out of bed to pee during the night was torture, Very stiff and sore this morning. Stupid video. But I think this is good.....

After some coffee and gentle stretching, I'm feeling better, and ready to do today's Upper Body.

BB flat bench 39.6lbs(10kg+bar) 3x10
ss w/asst crunches

DB incl flye bar+4kg(14.3lbs), 3x10 good, bump
ss w/DB incl press bar+4, 3x10,hard. bump

side lats bar+3kg (12lb) 3x10 good, last few reps of each set hard
ss w/seated row, 7plates (70lbs) 3x10 good

arnies bar+3kg (12lbs) 3x10 good, hard
ss w/upright rows bar+3, 3x10 good, hard

tri kb's bar+3 (12lb) 3x10 really hard
ss w/hammer curls (time to try a different one) bar+3 3x10 really hard, cheated on the last 3 reps each set.

Easy 30m on the bike, 300 cals, level 2.