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…



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.