Hoist Compound Leg Press: 280x6, 400x5, 520x3, 640x5x3
Hack Squat Calf Raises: 90x5x6. Supersetted with the leg presses.
Arched Back Good Mornings: 80x5, 115x5, 150x3, 185x5x3
Hoist Roc-It Leg Curls: 80x5, 115x5, 150x3, 185x5x3
Close Grip Bench Press: started at 65x3, and kept adding 30 pounds until I couldn't hit a triple anymore at about 185x2. Then I did two sets of 5 with 165.
Assisted Wide Neutral Grip Chinup (Light/Monster Mini Bands): 4 sets of 7
Nautilus Nitro Pullovers: 75x8x4
Behind The Back Shrugs: 150x8x4
Treadmill, Hill Profile, Level 14 for 45 minutes at 3.0 MPH. Had my heart rate at 140 most of the time, burned 511 calories, and walked 2.25 miles.