OK, so I guess I'll just C&P my workout from my log in here on press days? Is that the general idea X? Here it is:
I wish I always had 2 hours to spend at the gym. Vacation is nice, too bad this is the last day.
Press
Warm Up
Extra warm up today, including rehab/prehab for shoulders. Partially because they're a little stiff from cleans, & partially cause I was planning to get under the bar for real bench presses for the first time since surgery today.
Elliptical Machine - 8 minutes @ lvl 8 & 120+ spm (Put extra effort into the arm attachments since this is a pull day, but it was good to work out some stiffness from yesterday's workout too.)
Lying outer rotation
1 - 15# x 15
2 - 15# x 15
Cubans
1 - 25# x 10
2 - 20# x 20
BO Lateral Raises
1 - 20# x 20
BO Front Raises
1 - 20# x 20
SOHP
1 - Bar(20kg) x 30
Bench Press
Warm-up sets
1 - 135# x 10
2 - 185# x 5
Work sets
1 - 225# x 3 (Good thing I asked for a spot. Really shaky to start off with.)
2 - 205# x 5 (Felt a little better)
3 - 205# x 3 (Gonna stick with this for today. Depressingly low #s, but it's a start)
4 - 205# x 3
5 - 205# x 3
6 - 205# x 3
7 - 205# x 3
8 - 205# x 3
Push Press
1 - 185# x 3
2 - 185# x 3
3 - 185# x 3
4 - 185# x 3
5 - 185# x 3
Core/cardio rounds
Jump rope x 1 minute (~150 jumps/min pace & add 10 seconds for a miss. Also done barefoot for extra incentive not to miss.
)
Kneeling ab wheel rollouts x 10
Supermans x 15
Hanging leg raises x 10 (Not actually hanging from bar overhead, but contraption on dip station where you support yourself on your elbows. )
Do circuit with no rest between exercises & minimal rest between circuits was the plan. I actually did 3 circuits with no rest, then rested 2 minutes before performing one more circuit for a total of 4.
) 
