Best workout I've had in a while! Who was that pro Wrestler that used to run around saying "Whoo!" all the time? Ric Flair? Well, that about covers it.

Whoo!

(1) Bench Press Barbell 3x15

Did it, did it all, unlike last time when I had to do 12 in the last set.

(2) Flye Curls Dumbells 3x15

Did it, did it all, unlike last time when I did 3x12

(3) Bent Over Row Barbell 3x20

Struggled a bit with this one, but I did it.
The dumb thing I can't remember is whether or not I did 3x25 or 3x20.
So, we err on the side of caution...3x20

(4) Shoulder Shrugs Dumbells 3x40

Blew threw this like nothing. AGAIN.

(5) Military Press Dumbell 3x12

Struggled a bit with my right arm. Still, better form than Thursday.

(6) Triceps Curls Dumbell- 3x25

25 reps per set is probably a bit much for me at this point.
Especially on my right arm. But, that's what I did, even if the third set wasn't the best form.

(7) Biceps Curls Dumbell- 3x10

Did it, did it right. Bit of a struggle with the third set, right arm.
But, I'll take it.

(8) Wrist Curls Barbell 3x25

Blew threw it like nothing. Even slowed down the motion for a better work out.

(9) Crunches N/A 4x100

This was a little tough, but I got through it.
What the heck, I doubled the number of crunches, and I don't feel that bad.
My form on this may not be the best. I am a bit paranoid about straining my back, so I don't raise my elbows all the way to my knees. Probably should check into this somewhere.

Run at park - 46:51

This was a surprise. A very pleasant one. I blew through this route, that used to take me over 50 minutes AFTER the weight session. Also, had to grab the dog in a few places so he wouldn't jump on hikers or chase mountain bikers.

Route: Went all the way to the back of the park, down the big hill. 38° when I left, 36° when I came back. I wore shorts & a light long sleeve pullover. My wife made faces at me as I walked out the door. What does she know? It worked wonderfully.

Pity I can't bottle today's workout for times when I struggle, or lack motivation.