4 sets of bench, 25 reps each, moderate weight
4 sets of upright rows, 12 reps heavy
4 sets of tricep extensions
Superset curls.
Core.
Hyper extended my knee on the ice in my driveway and tomorrow is leg day dammit.
One day when you too retire and stop having to do the random 16 hr shifts.
I'm impressed that you stick with workouts even with your job and life demands.
Various stretches worked in with 3 cycle of 12 reps of various exercises; e.g., crunches, pushups, planks.
I gotta keep up with the kids!!
I’ve been doing this job longer than most of them have been alive.
But the big thing is: It’s wrong for me to ask them to do something I cannot do.
When that day comes I will walk away.