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…



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.