My workout was nothing special. BUT…well…
warm up on the bike (5 minutes) rehab
1 mile walk (felt great for .4 miles, tingles for the next .6 16:30ish
and pull ups (did one set of 10, lots of 5’s..55 total), sissy push ups (3 sets of 40)
3 sets of regular curls, 3 sets of hammer curls, 3 sets of rows..and a lot of rehab including banded walks and super light RDLs.
Progress? Later, at Costco…the standing around didn’t cause much pain at all.