Yesterday's malaise is gone! Had a great workout! Cut it short - not because I was running out of juice, but because you aren't supposed to go much over 45 min. I did 50 minutes.

Shoulders, Core, Cardio

Circuit 1
Dumbbell Upright rows 15x20,20,20
Arnold Press 15x15,20,11,10

Circuit 2
Barbell Bent-over Underhand Row 70x15 50x15,15,12
Barbell Shoulder Press 60x10 40x15,10,10,10

Circuit 3
Dumbbell Clean and Press 25x10,10
Completed yesterday's goblet squats 25x10,10,10

Circuit 4
Floor Wipers 50lb bar. 10,10,10,8,8,8
Barbell Clean and Press 50x5,5,5,5,5,5

Note on Circuit 4. Earlier I could only do 7-8 floor wipers at a time, so this is a big improvement. Also my heart rate dropped down to the mid 130's while doing them, so I used the Barbell Clean and Press to bring it back up to the 150-165 range. It's really amazing how much different exercises tax your circulatory system. The floor wipers are difficult and painful, but they don't put a much stress on your heart and lungs.

Circuit 4
Box Jumps (without the box) 10,5,5,5,5,5,5
Dumbbell Side Bends 30lbx20,15
Again, I used the jumps to keep the heart rate up, alternating with the far less stressful side bends.

Finisher:
Front raises 15x10
Bent over lateral raises 20x10

An hour later, after a cool shower, I was still perspiring a bit! Awesome!

The heart rate monitor (HRM) has been a godsend! As a long-time runner and cyclist, I can always tell when I've over-extended my cardiovascular system. It's much more difficult to tell when it's time to resume. The HRM eliminates that guesswork, and makes it easy to manage an intense workout.

The best part? I purchased the (super simple) older model HRM at an online auction for $7.99.