Headed to the commercial gym to meet up with Molly for an upper accessory day. Molly and I have been training together since 2008 and we always have good sessions together. Being able to train with her more frequently has been a real benefit to my training and general wellbeing. Here is what I did….



Treadmill (3 minutes), plate swings, rolling, band pull aparts


Decline dumbbell press

Worked up to 95’s for 5 sets of 20 reps


Low pulley cable row machine

100 for 10 reps

Stack for 4 sets of 10 reps


Shoulder fly machine

70 for 4 sets of 10 reps


Pullover machine

100 for 3 sets of 15 reps – really stretching overhead


Cable tricep extensions

100 for 4 sets of 12 reps


McGill chin-ups

5 singles


Good volume session providing a nice amount of blood flow and a great pump.