Walked in the morning at 6AM for 45 minutes, no vest.
All Notation: Weight x Reps x Sets
Assisted Dip Machine (Weight=BWT-Assistance): worked up to a 203 lbs 6 RM (calculated to about 235 1RM), then did 173x10x4
Abs Class. New teacher was a Nazi. Or it's been a while, because it sucked.
Assisted Chinups (Monster Mini Band): Failure at 7, 5, 4, 3, 3, 2, 1 reps
Hammer ISO High Rows: 55x30x2
Rear Delt Machine: 100x10x4
Incline Lateral Raises (Rest Paused): 8x25x2. Most continuous reps of any set was 19.
Hammer Curls: 30x12x4.
Intervals on a Treadmill (1.5 Degree incline): 4 intervals of 1 minute at 9.0 MPH and 2 minutes at 3.8 MPH