woke ~4:30? on track shower creatine+
gym and work clothes lined up last night :
gym by 5:20

~ 5:20~6:20a
jog 3m x 5.5mph warmup
leg press 3 x 12 x 300#
lat pulldown 2 x 12, 8 x 170# !
ab crunch 3 x 12 x 230#
shoulder press 2 x 12, 8 x 90# !
back ext 12 x 210#, 2 x 200#

Due to gym brain I forgot the most efficient use of gym time is circuits, not set after set at the same machine with ~2:00 rest betw sets. It's not a big difference but it doesn't take 2 minutes to wipe down the machine and move to the next; and meanwhile, heart rate and breath are recovering. So, I did 1 circuit of 12 reps per machine, then another 2 sets in a row at each machine with ~2:00 between sets. This also resulted in early failure at 8 reps on the last sets of shoulder press and lat pulldown.

7a cocoa 29g
8a pb double-decker ~20g