I have been away from this forum for a while, I have been back in training for 2 weeks after 8 weeks off due to injury (not from lifting)

I am doing GVT for 12 weeks to build up my muscle endurance and rebuild some strength before getting back into heavy training to allow me to hit my goals.

Today

30 minute Rower 5.7 Km - Warmup
10X10 ~ 50kg Bench Press
10X10 ~ 50kg Seated Row
10X10 ~ 40kg Overhead Shrug
20 minutes Treadmill 2.1 Km
20 minutes Bike 8.4 Km - At Home