I took off of squats for about a month due to my knee feeling off and, predictably, I am still feeling it 3 days later. I HATE SQUATS
Also, I made a point of working my upper body a lot, lot harder than I have been in the recent past. I went with the 8x6x4 methodology others have used because it was high time for me to change my workout progress and for the first time in a while I'm feeling it in my upper body, too.
Friday's workout was...
45 mins, um, cardio (walking on a treadmill, 4mph, alternating between 3 degrees and 15 degrees... SHUT UP RUNNERS AND CYCLISTS IT MAKES ME TIRED AND GETS MY HEART RATE UP)
Seated rows 8x6x4
Standing dumbell shoulder press 8x6x4 (as I've noted elsewhere I do them standing because I kill my form when I'm sitting)
Dumbell flys 8x6x4
Shrugs (or whatever you call it) 8x6x4
Dumbell curls 8x6x4 (using barely any weight... my biceps look like that Bugs Bunny cartoon)
Triceps pulldowns 8x6x4
I probably could have added 100 or so crunches at the end but I keep getting conflicting information on those...