Four sets each of the following:
Dead lift + Shrug (with a dead lift PR of 115#!)
Wide lat pull downs
Single arm bent over rows
Narrow seated cable rows
Barbell biceps curls
Wide grip seated cable rows
Back extension holding 35# kettlebell
...then on to abs
Hanging leg lifts (4 sets of 10)
Russian Twists (2 sets of 50)
Crunches (2 sets of 25)
Bicycle Crunches (2 sets of 50)
...then a two mile run on the treadmill
Yes, I was sore and tired today. Yes, I still did a small workout this morning.
3 sets of "Fitness at Home" and the pyramid ab workout.