I typed "years" instead of "weeks" there because it really has felt that long.
One 3.8 mile city ride, then RDC picked me up after work and we went to the gym.
Precor Elliptical 30' 20/20 resistance and 12/20 incline, total strides 3800+. I should strive for 4000.
Bar lat pulldowns, 3x10 @80
Hammer Strength high row, 3x12 @ 100
Hammer Strength lat pulldown, 3x12 @ 80
Back extensions, 50
Seated weighted calf raises, 50 @ 55.