Sore from Tree Removal

Returned from a delightful visit to Montreal. Highlights included the Jardin Botanique and Vieux Port. Hotel L'auberge Vieux Port a great location, comfortable (if oddly laid out room) and incredibly friendly staff.

Today,

Stretch/warmup

Weights
multi shoulder 2x10 (8 lbs)
incline bench 2x12 45lbs
cable row 2x12 90lbs
military press 2x12 35lbs
straight bar curl 2x10 55lbs
tricep press 2x12 45lbs

core workout

running LSD 30 min at 4.5mph

Montreal Weekend

Will keep all my loyal readers up to date with a review of our Canadian neighbors.

Recap

Wednesday
gym
stretch
calisthenics
pullups 5x6
pushups 30, 30, 25, 20, 20
situps/abs 5x12

Core
bridge
plank
kick back
superman
wiper

run intervals 4x90seconds, 7mph

Thursday
Golf at Worthington Manor, shot 90 (but split between lousy front and decent back)

Friday
Pistol shooting at Maryland Small Arms Range. 100 rds, .380 and 9mm. Not rusty at all.

Back to Work

Stretch/warm up

weights upper body
shoulder prehab 2x10 5lbs
incline bench 2x12 45lbs
cable row 2x12 90
military press 2x12 35
straight bar curl 2x12 50
tricep press 2x12 45

core
bridge
plank
donkey
superman
wiper

run LSD
26 minutes at 4.5 mph (1.5 miles)