Gunz Day, since I haven't had one in a while and my hips are a bit toasted from hammer winds, yesterday.

Row machine active warmup... 4 minutes @ <2:30/500m
flat bench press ... decided to push my 1 RM and see what I had, since I haven't done that yet. 6 x 135, 4 x 165, 3 x 185, 2 x 215, 1 x 235 on command, 1 x 245 on command. ....doing some lifts "on command" to get used to pushing when the judge says to, and not before. I got 245 and it wasn't that bad. Pretty happy about that.
Windmills.... 2 x 6 x 30
curlz (for girlz) ... 3 x 6 x 75
Bench rows .... 3 x 6 x 80 *fast*...this is good.
triceps pulldown .... this is a different machine than I have been using. 2 x 6 x 100 lbs on the stack. That was *hard*
Back extensions ... 3 x 6 x 60 lb dumbell on the Captains chair.
stretch cage