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I had to force my walk in yesterday and ended up eating a small bowl of pasta while walking on my treadmill but, still got the 1/4 mile in.

Today was a really nice workout with my Dad, it looks like we did the same workout Danny just posted – Week 9, workout 3. I mainly just kept the same weights as my Dad then we walked for a mile.

I always feel out of sorts coming off a night shift, so this workout was a little shorter than planned.

BENCH PRESS (Db)-at 12/35#, 10/40#, 6/45#, 6/45#
INCLINE BENCH PRESS (Bb)- 12/95#, 8/105#, 6/110#
FLYS-bd 10/30# 6/20#, 10/30# 6/20#, 10/30# 6/20#
UPRIGHT ROW (Db)-ud 12/30# 8/20#, 10/30# 6/20#, 10/30# 10/20#
SHOULDER PRESS (Db)- 12/20# x 3
LATERAL RAISE (CABLE)- 12/30#, 10/30#, 8/30#
TRICEPS PUSHDOWN-bd 12/60# 6/40#, 12/60# 6/40#, 12/60# 6/40#
OVERHEAD TRICEP EXTENSION (Db)-at 8/70# x 3
CRUNCHES 100 x 3

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