8/22/17

Been having a really shitty few days ... lots of work and life stuff going on... was nice to get back in the gym. I was very motivated to hit it hard today. Felt pretty solid on everything, the extra day off definitely helped me recover. I always have some guilt after drinking heavily like I did... wasn't particularly happy with myself that I drank to the point of having a hangover... but that is over now and I got some good intensity out of today and enjoyed myself. Probably programmed too much volume? I was feeling pretty fried by the end of this... might cut this workout down a little bit for next week.

A.
Bench Press
5 sets of 1 rep @ 90% + 5# = (220#)
Rest 3 minutes

3 sets of 2-3 reps @ 80% + 5#= (205#)
Rest as needed

3 sets of 5-7 reps @ 70% + 5# = (170#)
Rest as needed

-Complete, got all the singles easily and hit 3x3 @ 205# and 4x7 at 170# ... did an extra set on accident of the 70%.

B.
Strict Weighted Dips
3 Sets of 8-10 (use 40#+)
Rest 2:00-3:00 minutes

-3 sets of 8 (44# KB) ... this was tough... but got all the reps in.

C.
EMOM 10:
Strict Weighted Pull-ups (53#) x 3 reps

-Complete ... this was also very challenging... but got all the reps, was a big challenge.

D.
3 Super-sets:
Incline DB Bench Press (65-70#+) x 10 reps 
Rest 2-3:00 mins 

-Complete with 65# x 10, 75# x 9, 75# x 8 ... will try for 75#s across next week... this was hard. 

E.
3 Super-Sets of:
Strict Dips x 10 reps
Cable Flyes (20# each arm) x 20 reps
Rest 1-2:00 mins

-Complete ... haven't done cable flyes in a very long time, but it was a nice change. The unweighted dips were also pleasantly surprisingly. Have only been doing them with added weight.

F.
3 Super-sets of:
EZ Bar Skull Crushers (60#)x 15 reps
DB Tricep Kick Backs (2 x 10#+) x 15 reps
Rest :60

-This was solid too.. was really friend by the last interval / light weight short rest is always a fun finisher.

G.
3 Super-Sets:
Tricep Rope Overhead Extensions (32.5#) x 15 reps
Tricep Rope Push-Downs (32.5#) x 15 reps
Rest :90

-Complete ... solid finisher, arms were totally dead by this point