Swing: 5x10 @ 42kg

Push-up:  5x10 

Rows:  3x10/10 @ 16kg

 SN:  6 mins @ 16kg; 14 rpm

Press:  3x10/10 @ 16kg

Windmill:  3x3 @ 16kg

 Warmup

SN:  6 mins @ 14kg; 14 rpm

Press:  3x10/10 @ 14kg

Windmill:  3x3 @ 14kg

 Swings/Pushups:  

5x10 @ 42kg

 Back on it.  Took some time for military duty and to let the arm heal.  Still not 100%, but whatever.

Stretching

SN:  6 mins @ 14kg; 14 rpm

Press:  3x10/10 @ 14kg

Windmill:  3x3 @ 14kg

DB curls:  3x25/25 @ 4 lbs

Batwing:  3x25/25 @ 4 lbs

 Run:  2 miles in 20 mins

   Swing (42kg) & push-ups:  5x10

  Swing (42kg) & push-ups:  5x10

 Run:  2 miles in 20 mins

 Swing (42kg) & push-ups:  5x10

 Run:  3 miles in 30 mins

 SN: 4 mins @ 22kg

Swings (36kg) & Push-up:  4x10

Still dealing with forearm stuff.  Will maintain only Swings and Pushups til February.  

 Yesterday nothing, got caught up in Air Force bullshit.

Today…

Swings(42kg) & Push-ups:  5x10

Run:  2 miles in 17:40 (easy)

 Run:  3 miles slow

 Swing (42kg) & Push-up:  5x10

Stretching 

Swing & Pushup: 5x10 @ 42kg

Band pullaparts:  3x20

 2026 lets get back to it.

2 mile run in 18 mins