5/24/19

Today was a decent workout considering how fucked up and tired I am. Flights got totally fucked yesterday and I spent about 16 hours traveling from San Diego to Washington DC ... terrible day... fucked up sleep and not the best food... but pushed through it and at least got in the gym today. 

A.

Pressing Prep

1-2 sets x 10-15 reps @ 40-60%

Perform Upright Rows @ 40-60% intensity for 1-2 sets of 10-15 reps.

-Complete

B.

Strict Press

1 set x 1 rep

Find a new one rep max.

-95# x 5, 135# x 5, 155# x 2, 175# 1 ... didn't go up from there... have been consistently hitting up to 195# the last few years... but just not fucking around with my back. This felt tough enough for the day. 

C.

Strict Press

1 set x max reps @ 55%

Drop set, AMRAP at 55% of your one rep max strict press from today

-95# x 20 reps ... possibly more there, but 20 was tough 

D.
3 Super-Sets:
Incline DB Bench Press x 15 reps (2 x 60# DB)
Strict Pull-ups x 10 reps

-Complete 

E.

Lat Pull-Downs

3 sets x 15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. 

-Complete, across at 110#

F.

3 Super-Sets:

Hammer Strength Chest Press x 20/15/10 
Wide Grip Cable Row x 20/15/10

-Complete ... don't remember the numbers, but this was tough, got a huge pump 

G.

Dumbbell Front Raises

3 sets x 15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-Complete, 2 x 15# DB 

H.

Dumbbell Side Raises

3 sets x 15 reps

Come as close to failure as possible with out actually failing, at the given rep range.
3 x Durante Core (10 hollow rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)

-Complete

I. 
3 Sets:
Tricep Kick-Backs x 20/15/10 (2 x 25# DB)
BB Curls x 10 after each set (60#)
Rest :60

-Complete