This weekend was no exception. I did a 'no-weight' workout Saturday - a short stint on the bike followed by a long stint at the heavy bag of close to 30 minutes. Again, I kept moving to promote stimulation in the calves in particular. Following that, 3 sets totaling 50 reps on the hack squat machine (no weights added), then the horizontal leg press for 50 reps using 90 lbs - so I'll have to confess to using some weight.
Sunday was shoulders day, with 3x5 on standing barbell presses, rear delt work, standing DB presses, and finally machine lateral raises. I did a bit of Farmer's Walking around the gym too, with two 45-pound plates.