Raw bench work:
135 X 2 sets of 10
225 X 2 sets of 6
315 X 2 off 2 foam boards
365 X 2 off 2 board
405 X 2 sets of 2 off 2 board
455 X 2 sets of 2 of 2 board
495 X 2 off a 2 board. Nice and fast
495 X 1 off 1 board. Pretty good speed. Pretty happy with how the weights felt tonight.
Floor Press: 225 X 10, 12, 15 reps
DB Side Raise: 30,35, 40 # all for 1 set of 10 each weight.
External Rotator work: 2 sets of 15 each arm.
Arm Bars: 2 sets of 1 minute holds each arm with 16 Kg Kettlebell.
Done for the night there. I did some more biceps, pec, and shoulder stretching, but nothing monumental.
My wife, dog, and I went to the mountains for the week end with her family. Overall it was a great time and fun. I did have a minor melt down when I found out that the $ we paid for the house we rented gave us a pull out couch to sleep on......It was a blur of anger and curse words. It all worked out sort of, and we had a good week end until There was an unexpected 4 mile hike up and down a freak'en mountain!