Warmups
Incline Treadmill: 5minutes moderate/hard
Other
Db Press: warmups, 47x6, 57.5x6x3
Chins: BWx8x2
Tbar row: 40x8, 45x8, 45x10, 45x8
Machine Shrugs (bigger stack): stackx12x2
Pec Deck Flyes: 47x25, 54x20, 54x15
XTrainer: 10minutes (warmup, 6x20:40, warmdown, ~#6-7/90+RPM)
Notes
Felt pretty reasonable. A bit stiff in the shoulders still, but I was not going hard out on these as the Dbs are the biggest in the gym, and I can do somewhat more than 6 per set (I think the best I have done with these is 17, but with a bit more practice than I have at the moment). Back felt good, but the pec deck flyes certainly caused some (good) pain.
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