serinde

...especially since I turned over a weed-bed and planted a peony bush yesterday, and my back & arms haven't entirely forgiven me that yet.

I took

sweh's advice and vox-recorded what I did on my MP3 player. So I have an actual correct record, hurray.

Started with five-minute warmup on an exercise bike.

Modular shoulder press: 3 reps of 10 @ 2lbs (can probably increase weight on this)
Lateral pull-down: 3 reps of 10 @ 25lbs (here too)
Lateral raise: 2 reps of 10 @ 2lbs (this is the shoulder thing)
Leg extension: 2 reps of 10 @ 2lbs
Fly: 2 reps of 10 @ 1lb (super, super hard. Boy am I a wuss.)
Assisted dip: 2 reps of 10 @ 115lbs (I can do this at higher weight but not after having done a bunch of other arm stuff.)
Assisted chin-up: 1 rep of 10 @ 115lbs.

My arms are sort of limp and noodley, but in a good way.