Quick update on Sunday's workout at Gold's:

KC, CW, and I went in the afternoon. Started off with deadlifts. I was mostly helping teach them some form and get them comfortable.

My sets started at several 6-10's @ 135, 8 @ 185, 10 @185. Grip started failing. Pretty weak, but didn't want to overdo it.

Found the Concept II, awesome. Got on and showed them some basic form tips. Rowed about a 2min 500m mostly talking. Ward rowed a little over 2min and KC rowed 2:34. All of us just kind of getting the kinks out.

We each did another 500m for time:
Me: 1:51
Ward: 1:59.9 (woohoo!)
KC: 2:11 (20++ second reduction!)

Got on the treadmill and did a mile @ 4mph, right knee started flaring up like woah.

Strict standing curls, 3x8 @ 60 pounds, very easy.

Not a bad workout. Most stoked about the rowing. More later.