I’ve noticed that stretching before bedtime helps me sleep a LOT better.
It was humid outside; quite a bit of condensation on my weight plates.
I did the usual assortment of back/butt/hip/knee warm up exercises as well as my rotator cuff stuff. This adds about 20 minutes but appears to be necessary.
pull ups: 4 sets of 5, 10, 4 more sets of 5 most high quality..some of the 10 were questionable.
bench press: 10 x 132, 1 x 181, 1 x 187, 1 x 192, 5 x 176
trap bar rows: 3 sets of 8 x 145
outdoor: moved to the front sidewalk; porch was slippery:
single arm rows: 4 sets of 10 x 60 each arm
push ups: 20, 20, 15, 15 (decent depth; felt these)
shoulder presses (standing); assumption: 10 kg bar, 1 kg collar (each)
10 x 32 70
10 x 40 88
10 x 42 92.4
3 x 44 96.8 (tired due to push ups and deadlifts)
Superset with deadlifts: 10 x 184, 10 x 217 (challenging)
This took 2 hours to do, including the warm up and putting all of the weights up. I was not efficient.
Life of an old goat 