10/11/19

Got into the gym after a pretty shit day at work... got in a fun/simple pump. Didn't push the loading much, just kept the weights light and the rest intervals relatively short. Was nice to get a pump.

A.
Bench Press
5 sets of 3 reps
Rest 2:00

-Complete, across at 205# ... kind of depressing given this is my old 10 RM from prior to the marathon training ... but definitely feel weaker after all the miles of running. Excited to get some strength back after this is over in a few weeks.

B.
Bench Press
3 Sets of 8-10 reps
Rest 1:30

-Complete, across at 175# for 3 sets of 8

C.
Incline Bench Press
3 Sets of 8-10 reps
Rest 1:30

-Complete, across at 135#

D.
Incline Alternating DB Press
3 Sets of 8-10 reps (each arm)
Rest 1:30

-Complete, across with 2 x 50# DB, went 10,8,6 ... really fried by the end / went to complete failure

E.
Seated DB Lateral Raise
3 Sets of 15
Rest :60

-Complete, across at 2 x 20# DB

F.
DB Skull Crushers
3 Sets of 10
Rest :60

-Complete, across at 2 x 30# DB

G.
3 Sets of:
Plank :60
Rest :60

-Complete

H.
In as few sets as possible:
100 Tricep Rope Push-Downs

-Complete, started at 35#, ended at 15# ... dropped 5# each set until 100 reps was reached ... always a good pump finisher.