Monday

A.M. cardio 30 minutes sled pull with 1.5 plates then 20 minutes on step mill

I did a lot of pec stretching to warm up
3 or 4 sets of db pullovers with 10 lbs
a few light chest flys with baby band
4 or 5 sets of db press with 10 lbs
Rolling triceps ext: 40 X 15 45 X 3 sets of 15
purple band tri ext X 4 rounds of 15
Plate raise: 3 sets of 20
side raise with db: 35 X 12, 40 X 12, 40 X 20

Tuesday Cardio: one lap with the chain. Tried a new technique using short drags of 20-30 feet with 10-20 second rest periods between. It worked out pretty well, but still kinda hard.