290 on the low row was better.
300 on the calf raises for four sets of 15.
Cable twists at 47.5lb. Three sets of 10.
Five plates a side for sled press... four sets of fifteen.
new exercise with an up right row. Gett'n my form down with 70lb got three sets of ten. Yeah that will be bumped up by a lot. Probably flip to a bar and weights verses the cable machine.
Cardio was ten minutes on the bike with thirty minutes on the treadmill.

Good stuff.