Warm up: Abs
A: Pulldowns level 8x3x5; level 7.5x2x5
B: Raised-legs bench dips 5×5
C: Chest flys 25sx5x5
D: DB bicep curls 20sx5x5
E: DB raises 20sx5x5
F: BB bent-over rows 90x5x5
G: BB upright row 45x5x5
H: Push-ups 2×30; 1×20
Did 5×5 GHR with 15 lbs. after work and some straight-leg and oblique raise sit-ups.