Gym stuffs
Warm-up
- Recumbent Bike, 5 min
Stretching
Weights - Back
- Pull-ups 2x10~150, 1x8~150
- Hoist Lower Back Extensions 12x90, 10x110, 8x120, 6x140, 12x130
- Seated Cable Row 12x50, 10x60, 8x70, 6x90, 12x80
- Widegrip Cable Pulldowns 12x40, 10x60, 8x70, 6x90, 12x80
- Iso High Row 12x90, 2x10x110
Cardio
- Elliptical, Hill Climb #2 (varied Resistance 5-7), 20 min + 5 min cool down (inc 8, res 6), 2978 strides, 427 cal

Notes:
It looks like a short night, but it didn't really feel like it...interesting.

Good workout.