Lunch time again - needs a bit of adjustment.
Ran for 10 minutes - this could be made less.
Chest press, Shoulder press, butterfly machines are all nice and new ones. (Again proved whoever owns the best equipment ARE NOT the best performer)
Found ideal weight for straight arm dumbbell lift - 10kg.
What's bad was that I was running out of time.
I was only able to finish one set of shoulder press, partly because of laziness and the endless excuse when I was extremely exhausted; partly because it was taking 45 minutes already, still got shower to take!
So next time might skip running and go straight to weights.
This way, still three gym sessions a week, which could be expand to four. This Saturday is back cycle again(Change machine to front side row - note movement is different to cable rowing).
Saturday(running and weights)-Monday(Weights)-Tuesday(running)-Thursday(weight)
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