2/11/20

Today was the worst workout I've had in a very long time ... my work/life stress is 10/10 and I couldn't focus at all or get anything out of this workout ... had an extremely limited window (less than 60 minutes) to actually get this in... it was at an extremely busy military gym and equipment was limited and had to modify some stuff, which really pissed me off ... overall a super shitty day with a shit workout. Hopefully will have better workouts/less stress soon. 

A. 

Incline Bench Press

3 sets x 3 reps 

-Complete, across at 185# 

B.

Incline Bench Press

2 sets x 6-12 reps

If 1 set is not enough do 2 sets, and if 6 reps is not enough do up to 12 reps.

-Complete, across at 135# for 2 x 12 reps 

C.

Incline Dumbbell Chest Flyes 

2 sets x 10-15 reps

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

-Complete, across at 2 x 25# DB for 2 x 15 reps 

D.

Weighted Dips

2 sets x 8-12 reps

If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 8-12 reps.

-Complete, 2 x 12 reps, unweighted 

E.

Close Grip Bench Press

2 sets x 6-12 reps

If 6 reps is too easy, do up to 12 reps.

-Complete, across at 135# for 1 set of 12 and 1 set of 10

F.

DB Skull Crushers

2 sets x 6-12 reps

If 6 reps is too easy, do up to 12 reps.

-Complete, across with 2 x 35# DB for 2 x 10

G.

Tricep Extensions

3 sets x 10-15 reps

Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-Complete, cable push-downs, 3 x 15, don't remember the weight