5/12/16

AM Workout (0600) 

Got a lot of intensity out of this morning ... was a fun/different workout with lots of bodybuilding stuff. It was a nice change ... body is overall feeling great and ready for the next couple weeks of tough training.

A.

6 Sets (6 minute clock):

25 Seconds – Max Muscle-ups

35 Seconds Rest

-7,7,6,5,5,5 ... clock got a little fucked up because we were only sharing one pair of rings ... so we took a little bit of extra rest on a few of the rounds... but still got a lot out of this, felt solid on the rings. 

B.
For time: 

21-15-9

Bodyweight Bench Press (195#)

Strict Pull-ups

-22:54 ... this workout was tough for me, was shooting for under 20 minutes, but bench pressing felt tough after part A. Got through this workout, had to do a few singles on each set of those BW bench presses. Strict PU were easy throughout. 

C.

Two Sets (16 minute clock):

1 Min – Slingshot Push-ups

1 Min – Barbell Row (115/75#)

1 Min – On Ground Seated Barbell Shoulder Press (45/35#)

1 Min – Barbell Curls (45/35#)

4 Minute Rest

-Don't remember my reps on any of this, but got a ton of intensity out of this and just went for a pump. Great stuff.

D. 

3 Sets:

Cheat Hammer Curls (2 x 60# DB) x 10 Reps

Rest as needed
Tricep Extensions (2 x 40# DB) x 10 Reps
Rest as needed

-Solid finisher for the arms, always fun.

PM Workout (1830) 

AMRAP 18:
18 Calorie Row
9 Push-ups
18 Hello-Dollies (Four-count)
9 Dive Bomber Push-ups

-6 Rounds ... wasn't planning on doing this, but basically just got this in out of boredom. Put it together on the spot and got a sweat on by myself at home. Wasn't too taxing, but was fun to get it in.