8/20/19

AM Workout (0600) 

7 Mile Run

-Complete ... 59:50  (8:32 miles) ... stepped out the door just after 6 am and had a great run ... this was the best I've felt running since starting this program... I was really surprised and happy with how I felt. I have recovered a lot since Saturday's race ... it is crazy what a few nights of sleep can do for you. Overall really happy with how this went and getting it under an hour ... happy to continue training for the marathon.

PM Workout (1430) 

Got in a super quick pump at work today. Had a window of about 45 minutes to throw some weights around ... got in some lighter weights with short rest intervals. Overall was a solid pump, happy to get it in.

A.

Bench Press

4 sets x 8 reps @ 60-65% (165-175#) 

60% of your one max rep bench press.

-Complete, across at 175# with :90 rest 

B.

Bench Press

3 sets x 10-12 reps

Lower the weight to a number that will have you reaching failure within the given rep range.

-Complete, across at 155# with :90 rest for 3 x 10

C.

Close Grip Bench Press

3 sets x 10-12 reps

Aim to reach failure within the given rep range.

-Complete, across at 135# with :90 rest for 3 x 10

D.

Tricep Rock-n-Rolls

3 sets x 12-15 reps

-Complete, 3 x 15 with :60 rest with 2 x 30# DB 

E.

Seated Dumbbell Side Raises

1 sets x 30 reps 

-Complete, 2 x 15# DB