Warmups
Treadmill: 7minutes moderate
Other
Floor Press: warmups, 140x6, 150x6, 155x6, 160x6
Pullups: 0x10, 0x8
Pulley rows: 70x12, 84x12x2
Pec Deck Flyes: 54x25, 61x20
Pec deck forearm stuff: lots, up to 102x10 +max hold
Cycle: 9minutes, (warmup, 5x20:40@10-12, warmdown)
Stretch
Notes
Didn't feel great going into this, and it was as hard as expected. The forearm work with the pec dec involved moving the handles so they are together, and gripping them, doing some reps and some holds. Felt good. Cycle nearly killed me and I still want to vomit.
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