I made it to my new gym yesterday and things went pretty well. I decided to do a full body workout using primarily compound moves. I'll have to start writing down the wts etc, since I'm not workout out over the lunch hour and then inputing my workouts right away. If i remember correctly, here's what went down:

Walk to the gym from home (10 min warmup)

Dynamic warmup: pushups/prisoner squats/Y arm stetches on wall: 3 sets 10 each

seated cable row: 3 sets 10 at a challenging wt (still have to figure out the wt labelling at this gym)

asst pullups: 3 sets 10 at challenging wt

bench press: 3 sets 10 45/55/55lb

BB squats: 3 sets 10 45/95/105

BB bicept curls 3 sets 10 using 30lb? ( I prefer the EZbar)

BB SLDL's 3 sets 10 50lb?

3 sets walking lunges (wasn't sure there would be a good place in the new gym to do these, but there is, so it's all good)

Stretch to cool down.

All in all a good workout. I even ran into a couple of neighbors. I think my arms will be tired for tonights swim though....it'll get better in a few weeks I'm sure.

I'll be swimming tonight and I'm sure it'll kill me, but this too shall pass :)

db inner rotations for shoulder 3 sets 10 each arm 5lb
db OH press, single arm for shoulder 3 sets each arm 5lb

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