So anyway, on to the numbers!
Warmup: 5 mins aerobic row @ 20 lbs (too easy)
Cross Triceps Extension: 2 sets 10 @ 25 lbs (med)
Seated Resisted Punch: 2 sets 10 @ 25 lbs (med/hd)
Standing Reverse Fly: 3 sets 10 @ 15 lbs (easy at first; hard by end)
Standing Chest Press: 2 sets 10 @ 15 lbs (easy)
Aerobic Row: 1 set 20 @ 40 lbs (easy)
Cooldown: 5 mins aerobic row @ 20 lbs (easy)
Body Weight: 310 lbs.
Saturday's workout is slated to be much longer. I'll probably change the selection of exercises next week to include more abs/lats work.