Warm up: Abs
A: Pulldowns level 8×3x5; level 7.5×2x5
B: Raised-legs bench dips 5×5
C: Chest flys 25sx5×5
D: DB bicep curls 20sx5×5
E: DB raises 20sx5×5
F: BB bent-over rows 90×5x5
G: BB upright row 45×5x5
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.