Wed:

alt military press 6x10
alt
double bent over row 6x10

lunges 6x6
alt
single arm swings 6x10

turkish get ups (l,r) 1x5

banded pull over 2x20
alt
forearm curls 2x20

I switched things up a bit this workout. alt mil press was very easy so I did sets of 10, the same goes for bent over rows. I also switched up the single arm swings, I had been taking a break between arms, today I decided to say to hell with the rest. So to not be misleading, I only did 10 more reps then last week.

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.