7/23/19

Didn't have a great workout today... got in something over my lunch break... coming off a stressful work trip / hitting the ground running at work with court this week and tons of other work bullshit going on. Overall the stress level of my work life got to me today and I really just wasn't focused or able to enjoy my time in the gym. Got in what I could... tomorrow is another day.

A.

Bench Press Prep

Plate Side Raises x 10-15 reps @ 40-60% intensity for 1-2 sets of 10-15 reps. 

-Complete, 2 x 5# plates x 2 x 10

B.

Bench Press

4 sets x 2 reps

4 sets x 3 reps 

-Complete, doubles at 225#, triples at 205# ... kept the weights lighter today, didn't push the loading ... just got through these reps with lighter loads/short rest (less than 2 minutes each set) 

C.
Strict Dips
3 x 10
Rest :90

-Complete

D.

Incline Single-Arm DB Bench Press

3 sets x 20 reps (alternating) 

-Complete, went 2 x 50#, 2 x 55#, 2 x 60# all for 20 reps

E.

Every 2 for 6 (3 sets) of:

DB Tricep Rock-n-Rolls x 12-15 reps

-Complete ... 2 x 35# for all sets ... ended up being 15, 12, 10 ... went to failure on each set 

F.

3 Supers-Sets of: 

Dumbbell Side Raises

3 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

Pallof Press

3 sets x 15 reps

3x15 facing each way. 2 second hold at extensions.

-Complete, 2 x 30# DB for 3 x 12

G.

3 Supers-Sets of: 

Dumbbell Bent-Over Side Raises

3 sets x 10-12 reps

-Complete, 2 x 25# DB for 3 x 10