As promised here is what I did today!
1a. Lying tricep extension
x5 135
x5 135
x5 135
x10 115
1b. Close grip bench
x10 135
x10 135
x10 135
x10 115
2a. Dumbbell preacher curl
x10 60
x10 60
x10 60
2b. Cable kickback
x10 29
x8 34
x8 39
3. 5-way shoulder
x15 17.5
x10 25
x8 30
4. Overhand forearms
xF 15(8)
xF 15(2)
xF 15(2)
5. Grippers
x5 195
x5N 195
x3N 280
6. Pull to stand
hminmin 3×25
hminmax 2×25
hmaxmax 1×25
vminmax 3×25
vmaxmax 2×15
vtempo 1×5
7. Crawl
x2 laps
8. Situps
1×50 –20
9. Stand
45min
Yeh… that’s it. 
-Jeff.
