Weights only this morning: rotator cuff, pull ups (3 sets of 5-5, 2 sets of 10, 1 set of 5); tough getting started, bench: 10 x 135, 2 x 185, 7 x 165, military: 3 x 50 standing (ugly), 15 x 50 seated, 10 x 40 standing, 10 x 180 machine (90 each arm), rows: 3 sets of 10 x 50 single arm, 10 x 110 machine. Goblet squats: sets of 6 with 25, 50, 60, knee stretches, back stuff, headstand, 2:30 front plank, (or hover), side plank (extended arm)
Note: for me, it is easier to do this version of side plank with shoes on; I can do it without shoes but it is more difficult.
This is the version I do.
My knee rehab “sit on my heels”: 4 lb. medicine ball. This explains my issues:
Life of an old goat 