Well, another day last night, and did a good erg workout for where I am at now. Got 4 intervals done at 3 minutes each, going out 630 meters or a little more on each interval. Also got a full chest/tri/shoulder workout in, which was hard to do.
Foot hurts, it may be time to back off the erg for a day or so.
3 sets incline bench (3x40/14-12-10)
3 sets incline flye (3x20/14-10-10)
3 sets rope tri-pulldowns (3x90/10-10-8)
3 sets one handed handle tri (3x30/10-8-8)
3 sets bent bar tri-overhead (3x90/8-8-8)
3 sets seated shoulder flyes (3x20/14-14-14)
3 sets dumbell presses (3x22.5/12-10-9)
3 sets inclined prone flyes (3x17.5/10-10-10)