Hmmmmm, conditions here are mighty propitious for a good SPA WEEK....
Was a little later getting to the gym than I intended, so had to split the strength workout into two and finish the second bit after spin, but that's fine I think.
.75hr upper body as follows (Josh has given me two upper days this week and only one lower due to high other workload and also the general mess my knee/leg has been in):
(1) 5 x 6 x 85 bench
(2) 4 x 10 lat pulldown
(3) circuit x 4 on 1:00 rest: (a) incline dumbbell bench 8 @ 20 (b) single-arm row 10 @ 25
(4) front raise 4 x 10 @ 8
(5) rope triceps pushdown 5 x 10