4 sets of 25 Reps with 1 plate(45lbs) of front plate squats.
6 sets of 10 reps on dips
4 sets of 20 reps with 1 plate(45lbs) of compound front squat from tricep pullover.

Another guy had the incline bench so I get down in weight and do them on a Yoga ball.

2 Sets of 30 lbs X 20 Reps incline db press
2 sets of 45 lbs X 20 reps
2 Sets of 65 lbs X 15 Reps(really tough)

4 Sets of cable rows 220lbs x 10 Reps
4 Sets of Latpull downs 220 X 10 Reps (wide bar)
6 Sets of hammer strength preacher curls (90lbs) X 20 Reps.

30 minutes on Bike kept hr above 130 for 30 min.

10 minutes on C2 for 2500M.

Then went on date with Missus to John Wick 2.

Still coming back. Long ways to go.