Determined not to let events push me into a black hole; I'm going to max my efforts in a positive direction or die in the attempt.

Elliptical 20 mins no HIIT

Bench Press 25kg x 15, 10, 10, 8, 8.
Pec Deck 3 x 8 x 25kg
Back extensions 2 x 15 x 55kg
Full sit-ups 3 x 20
Chest press 35kg x 8, 6, 6, 4
Lateral pull-down 3 x 8 x 55kg
Abdominals 3 x 10 x 45kg

Treadmill 20 mins 5% incline

I should have upped the bench weight after the first two reps seemed so easy. But I just did more reps instead.
Now my right tricep is very sore. Thats the site of an old injury from a one-armed press-up drunken show-off in my youth. Hope it heals soon.