Warmups
Treadmill: 3mins light
Main
Bench: warmups, 110(242)x5, 130(286)x5, 150(330)x5, 165(363)x4x5
Db Flyes: 16.5x10x5
Other
Xtrainer: 12mins total, warmup, 40sec(#9-11/80-95rpm)x4, warmdown
Cycle: 10minutes (#9-12/95-110rpm)
Stretch, roller
Notes
Shoulders felt tight, as did the lower back. The bench felt weird (but I did use a soft bench for most of it) but the weights went up easy enough. Other work was not all out.
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