3/5/20

AM Workout (0530) 

Today was as solid workout ... got a massive upper body pump. Still traveling for work, but the hotel I'm in has the best hotel gym I've ever seen ... free weights, heavy DBs, tons of space. It had everything I needed to get in everything I wanted. Great way to start the day. 

 A.

Bench Press

3 sets x 3 reps (225# last week)

Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-Complete, across at 230# (5# over last week) ... felt strong on this ... probably more there, but kept the rest intervals shorter (under 2:00) and hit this with no spotter

B.

Tricep Extensions

2 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, 2 x 15 reps with 90# ... cable extensions 

C.

Close Grip Bench Press

2 sets x 6-12 reps

Aim to reach failure within the given rep range.

-Complete, 2 x 8 reps with 175# 

D.

Conventional Deadlift

3 sets x 3 reps @ 75% (375#)

Work up to heavy 3x3, minimum of 75% of your one rep max deadlift.

-Complete... did this with no belt and no chalk ... a bit different than in a CrossFit gym with chalk, but overall still got all these reps easily as the weight was light

E.

Pendlay Rows

3 sets x 12-15 reps

Aim to reach failure within the given rep range.

-Complete, 3 x 15 reps with 145# ... tougher than it looks on paper, these left me gassed 

F.

Cable Flyes 

3 x 15 reps (35# each cable) 

EZ Bar Preach Curls 

3 x 10 reps

Aim to reach failure within the given rep range.

-Complete ... massive pump 

G.

Super-Man Cable Curls 
3 x 10 reps (30# each side) 

-Complete 

H.
Single-Arm DB Overhead Carry 

3 sets x 25 reps

25 steps per set (each side)

-Complete, went 65#, 75#, 85# ... felt great 

I.

Overhead Rope Cable Extensions
3 x 12-15 reps (90#)
Ab-wheel Roll outs 
3 x 8 reps

-Complete ... was totally smoked at this point, nice finisher 

PM Workout (1430) 

35 Minute Easy Run 

-Complete, conversational pace ... this wasn't planned at all, but just won a big jury trial today and I had a lot of energy to blow off and the weather in New Orleans was great. It was 65 and sunny with a breeze. Ran along the Mississippi and around Bourbon Street ... overall was nice to get in after a long weekend/week of court.