Yep, I got soaked during my commuter walk (the second one) But that is 4 more miles in the bank; these went easily.
Weights: pull ups were better. Usual PT, pull ups: 10 crunch rep singles, 7 +5 pull ups, 7 + 5 chin ups, 7 pull ups, 7 chins, 5 more chins, then 2 hold reps
Downstairs: Swiss bench: 5 x 134, 5 sets of 3 x 155, 1 penalty set of 2 x 155
3 sets of 10 shrugs, 3 sets of 10 curls
high incline: 3 sets of 5 x 105; didn’t even unrack 125.
Life of an old goat 