I headed to the commercial gym today to meet up with Molly to train. It’s a decent gym and people here are pretty cool. The environment can have a huge impact on a place and this one is good. Plus I have Molly here. Here is how training broke down today…
Warm-ups
Treadmill (5 minutes), band pull aparts, reverse grip dumbbell press
Slight decline dumbbell bench press
50’s for 10 reps
75’s for 10 reps
100’s for 10 reps
125’s for 10 reps
140’s for 10 reps
95’s for 20 reps
Chest supported row machine
1 plate for 20 reps
2 plates for 12 reps
3 plates for 5 sets of 12 reps
Behind the head lat pull downs
100 for 3 sets of 20 reps
Cable shoulder raises
20 for 4 sets of 15 reps
McGill pull ups
5 singles
Cable tricep extensions
3 sets of 12 reps
Shoulder pull throughs
3 sets of 3 reps
Solid session today! Things felt good and I felt really able to contract hard today while moving the weights.
