All Notation: Weight x Reps x Sets
Have been walking at 6 AM every morning for an hour and 15 minutes, no body armor.
Hammer ISO Shoulder Press: Worked up to a 100 lbs 4 RM.
Hammer ISO Super Incline Press: 70x8x4. Only adjustment was to raise the seat to bring the bars more in line with my mid chest. Couldn't lift as much, but it hit my chest a little differently.
Assisted Wide Pullups (Monster Mini Band): sets of 7, 6, 5, 4, 3, 3 reps
Hammer ISO Rows (Elbows In): 95x15x3
Barbell Curls: 65x12+3, 65x9+6, 65x3+3+3+3+3. Based the weight off of a 115 max but all my back work taxed my biceps beforehand. Each pause was 10 seconds long.
Barbell Shrugs: 115x15x3
Skipped the aerobics. Felt really beat, didn't want to push too much harder. The workout went a little better than I hoped.