Weights only:
warm up
pull ups: managed to do sets of 5 on the 1 minute to get to 50 (ok), then 10 singles
bench: broke out my shiny new plates and yeah, they are still heavy.
10 x 134, 5 x 174, 5 x 174, 5 x 174, 3 x 184 (not bad on the last)
rows: 4 sets of 10 x 60 (single arm)
shoulder press: 10, 10, 8 reps with 88 (40 kg), then 10 with 80
push ups: 20 reps on the 2 minute: 20, 20, 15, 5
Afterward: my shoulders sort of burned throughout the day; the deltoids. NO PAIN but a sore burn.
I have a few “issues” things to say which I’ll do later this evening.
Life of an old goat 