Rowing: Intervals. 4 sets of 4 minutes work 1 minute rest.
Decline DB Bench: 55x10, 60x10, 65x10, 65x5, 65x5
Rope Pulley Tricep Pressdown: 80x4x12
Face Pulls: 80x4x12
I think I set the work time too high on the rowing. I started to fade fast as I approached two minutes of work. I'm thinking two work and one rest might be better, for say 5-6 sets. DB bench is improving - I managed to do an entire set of 10 at once. Tired me out a bit and I did the remaining 10 in 2 more sets of 5. Upped the rope work to 80 lbs. I'm definitely improving as far as the upper body work goes. I'd like to be able to bench big numbers, but I really have to put that behind me. The weights go up to 75 lbs so I may end up just repping out huge amounts of reps at 75 pounds, but hey, that's not bad for an old guy. I'll have to try flat and incline benching once I max out the decline at 75x12.