Fri, Oct 9 (Short workouts this week because of time restraints)
Bike 5 min WU
Bench - 6x135lbs, 145lbs x 14, 12, 9
Pull-ups - 5x4
Shoulder press (machine) - 15x5 plates, 2x12x6 plates
Barbell curls - 12x40lbs, 10x50, 8x60
Sat, Oct. 10
Short warm-up (short version of Charlie’s “Warm-up 1”)
Med ball - 9 exercises, 2x20 each
Jim Bradley circuit - 2x
3x60 strides - (pretty slow but it’s good to be running)
Notes: Short on time this week, and very tired doing that damn JB circuit! Still very out of shape, I need to budget my time better next week and get some more training in. I’m also going to get a knee injection late next week, nothing crazy, just traumeel. My prolotherapy doctor has left town, the nerve! Off to make more money in a more lucrative city no doubt! Lol. There is one other guy in town who does it but he’s kind of expensive so I will have to save a bit for that.