10 mins of arm bike for warm up and longer if I do cardio -- arms only
Mine is a little bit like this. www.sideofsneakers.com/arm-adventures/Triceps Extension
No action on the bottom. Top can be adjusted for resistance. I try to work on speed and form.

50 mins upper body doing progressive resistance, for example:
Chest press, Lat pull down, Seated row, Triceps push-downs, delts, . . and two more or so
The last 8 mins are very very light knees/ lowerbody
Stretching.
------

18 mins of sauna

------

Next I went looking for any comedy at the closest theater.
It was packed with children and their parents.
Got there too late for all of the multiple sold out showings of Ant Man
I saw a few mins of Minons -- highly touted and yet so bad as to be intolerable
I watched about 40-50 mins of Ted II. It stunk a lot but I was willing to listen to how Mark Walberg's Boston accent has morphed since his younger years.
It seems fake this time around even though he is a local who grew up in the parts of town from whence came the Boston accent as the rest of us know it. 'Still fun to look at the guy.
------
On the way home I stopped for protein bars and 4 Klondike bars at cvs (Don't judge me!!!!!)
That was all I ate for the day.


I am relaxed and hope to head to bad.

--
Pdoc appointment at either 2:05 or 3:05 -- not sure which.
I will get there whenever I feel like it.