Close Grip Bench Press: 65x5, 90x5, 115x3, 145x5x3
T-Bar Row: started at 45x5 and kept adding 15 pounds until I could no longer hit 5 reps. Actually, I stopped at 135x5, just because the last two reps took everything I had to get. So no use going further.
Nautilus Nitro Pullover: 55x12x4
Behind The Back Shrugs: 95x12x4
Finisher: I was going to run intervals. The first one was at 8.5 MPH, and my legs felt really tight from Friday's workout: may never squat in a Smith again, always pull my inner thighs this way). On the second interval, I pulled my right inner thigh and lower glute, then the left one. Stopped right there.
LifeFitness Treadmill, Hill Profile, Level 10 for 45 minutes at 3.0 MPH. Alternated a normal stride with an exaggerated long stride, to loosen my legs up.
Conventional Deadlift: 155x12x4
Seated Calf Raises: 45x12x4
Hoist Roc-It Leg Curls: 115x12x4
Treadmill, Hill Profile, Level 12 for 45 minutes at 3.0 MPH. Alternated
a normal stride with an exaggerated long stride, to loosen my legs up. Legs felt better. Will probably continue this for a week, then start running again this weekend or Monday.