Interesting day. My weekend shifts have been really quiet lately and once my duties are completed, I have some free time to move around the mine property. Since there are no heavy equipment roaming around I thought I'd bring my bike to work and ride around a bit. It went really well until a bear crossed my path. Adrenaline rushes always impair your sense of time, speed and distance so what I can tell you is that my heart rate was pounding hard enough to hear in my head and I was close enough to smell the bear and see my reflection in his eyes. I'm certain that I scared him as much as he terrified me but I didn't stick around to see his reaction. It wa a short ride but intense. I can't recall ever peddling that fast.
I connected with my brother for an after work workout and he turned up the heat. Rob is training to qualify for the world dragon boat championships in China, so I had to keep up or move over. I kept up and I'm moving over to bed.

INCLINE BENCH PRESS (Db)-at 12/,35# 8/35#, 6/40# 6/45#
BENCH PRESS (Bb)- 6/135#, 8/135#, 10/125#, 12/115#
CABLE FLYS-bd -10/70# 6/50# 8/70# 6/50#, 6/70# 8/50#
ARNOLD PRESS- 10/25#, 10/30#, 10/30#
LATERAL RAISE (Db)-ss 10/20# x 2
FRONT SHOULDER RAISE (Db)-ss * 10/20# x 2
LYING TRICEP EXTENSION (Bb)-st1 10/60# 6/40#, 8/60# 6/40#, 6/60# 10/40#
ONE ARM TRICEP PUSHDOWN-bd 8/25# 6/20#, 8/30# 6/25#, 6/30# 8/25#
KICKBACKS- *8/25#, 10/25#, 12/20#
CABLE CRUNCHES-bd *12/100# 8/85#, 12/100# 8/85#, 15/100# 10/85#
CRUNCHES- 60, 50, 50