Today was a commercial gym day. The place is called Power Shack and it’s a pretty good gym. It is a commercial gym but they have pretty good equipment and the manager is a powerlifter so she is cool with our type of training. Here is what I did…
Warm-ups
Treadmill (3 minutes), band pull aparts, reverse grip dumbbell press, shoulder rotations
Close grip barbell bench to a 3 board
135 for 10 reps
225 for 10 sets of 10 reps
Chest supported row machine
1 plate for 10 reps
2 plates for 10 reps
2 plates plus 25 for 3 sets of 10 reps
Shoulder fly machine
50 for 5 sets of 12 reps
Behind the head lat pull downs
100 for 4 sets of 12 reps
Felt a whole lot better today. I expect to be felling 100% by the weekend.
