I thought I noticed a little extra softness today, so compulsively went bananas with the cardio.

10 minutes on the rowing machine. I still can’t tell if I’m doing it right.

40 minutes on the stair mill. My heart rate took a while to get over 160, and I think it capped about 175 at around 17-20 mins into the workout.

95 steps/min for 20 mins <— this is hard; I was pouring sweat
5 mins at slow pace (50-70 steps/min)
~10 mins at 80 steps per min
~5 mins at 85-90 steps per min
stretch

upper body workout. 3 circuits, 12 reps:
pull ups (7.5, 5.5, 5)
one arm cable chest press (27.5 lbs)
one arm cable high row (32.5 lbs)
shoulder press (20 lbs)
two arm front-side dumbbell raises — raise front/move to side/lower/raise side/move to front = 1 rep x 10 (1 set only)
hanging leg raises — knees to chest, front and oblique (15 total, 1 set only)
two arm side dumbbell raises (10 reps, 1 set only)

At this point, I realized I’d been at the gym for about 1.5 hours, got self-conscious, and essentially ran out.