This morning was a decent workout ... currently traveling for work ... at Camp Lejeune, NC. A couple of the gyms here are closed due to the hurricane from last year... I assume this is why the gym was a total cluster fuck this morning. Went about 0545 until 0715 ... it was a shit-show, but surprisingly was able to get in everything I wanted to. Overall got a big pump out of this... I was a bit bummed by how weak I felt on the bench... but apparently cutting weight and running a shit-ton is not great for upper body strength ... not a huge deal right now, as my focus is on the marathon, but it is always lame to not hit weights you were hoping to. Looking forward to some CrossFit / running over the next week.
A.
Face Pulls
2 sets x 10-15 reps @ 50-75%
-Complete
-Complete
B.
Bench Press
4 sets x 8 reps
Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.
-185#, 185#, 195#, 195# ... was hoping to get over 205#, but called it at that last set of 195#
-185#, 185#, 195#, 195# ... was hoping to get over 205#, but called it at that last set of 195#
C.
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.
-175# x 10, 165# x 10, 165# x 9 ... felt pretty bad here, was really hoping to get some more weight on the bar, but I was smoked from part B.
-175# x 10, 165# x 10, 165# x 9 ... felt pretty bad here, was really hoping to get some more weight on the bar, but I was smoked from part B.
D.
Wide Grip Bench
3 sets x 10-12 reps
The goal is to reach near failure without actually failing within the given rep range in all 3 sets.
-3 x 12 at 135# ... I was smoked here, probably could have done more, but just moved through this quickly with a short rest interval (:90).
-3 x 12 at 135# ... I was smoked here, probably could have done more, but just moved through this quickly with a short rest interval (:90).
E.
DB Skull Crushers
3 sets x 12-15 reps
-Complete, 3 x 15 with 2 x 30# DB
-Complete, 3 x 15 with 2 x 30# DB
F.
Incline DB Flyes
3 x 8-12 reps
-Complete, 2 x 30# DB for Flyes for 3 x 10
G.
3 Sets:Tricep Rope Push-Downs x 20 reps (30#)
Rest :60
-Complete
H.
3 Sets:
Tricep Rope Overhead Extensions x 15 reps (20#)
Rest :60
-Complete
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.
-Complete, 2 x 30# for 3 x 12
-Complete, 2 x 30# for 3 x 12
J.
Dumbbell Bent-Over Side Raises
3 sets x 12-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.
-Complete, 2 x 20# for 3 x 12
-Complete, 2 x 20# for 3 x 12
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