Been off the bike for a good while and it kind of hurts to get back on. I rode for half and hour this morning and it wasn't that easy. Tried to keep the cadence at about 90rpm. I guess I have a fair amount of work do.
Bike 30 minutes
Press 3 x 5 @ 45
Pull ups 4/4/4/3/3
Back ext 5 x 10
Step ups 5 x 4 20" box with 60 lb DBs
Knocked some reps off the step ups from 5 x 6 to 5 x 4 because 60 lbs is heavy