3/31/20

This morning was a solid session... tons of accessory/upper body pump stuff ... left the gym with a big pump and felt good throughout this workout. In and out of the gym in 90 minutes ... body has been fairly thrashed since Saturday's workout... looking forward to resting tomorrow. 

Warm-up 
3 Rounds:
Weighted Star Plank (5# DB) x :20/arm 
Scapular Push-ups x 12 
Elevator Ring Row x 3 reps (hold 4 seconds at each position: bottom, middle, top, middle, bottom) 

-Complete

A.

Weighted Pull Ups

3 sets x 10-12 reps

If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-Complete, across at 35# KB, went 12,11,11 ... I think this is a new 12 RM? 

B.

Straight Arm Banded Lat Pull-Downs 

3 sets x 10-15 reps

If 10 reps is too easy, do up to 15 reps

-Complete, 3 x 15 with 2 red bands 

C.

Dumbbell Row

3 sets x 12-15 reps

12-15 reps per side. Aim to reach failure within the given rep range.

-Complete, across at 95# for 3 x 12 ... tough 

D.

Standing Single Arm Dumbbell Press

4 sets x 12 reps

12 reps per arm. Aim to reach failure at the given rep range.

Barbell Curls

4 sets x 12 reps

Aim to reach failure within the given rep range.

-Complete, across at 50# DB and 75# barbell ... massive pump 

E.

Dumbbell Side Raises

2 sets x 10-15 reps

Aim to reach failure within the given rep range.
2 sets of 'Durante Core' (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow-hold) 

-Complete, across with 2 x 11# plates for sets of 15 

F.

Dumbbell Bent-Over Side Raises

2 sets x 10-15 reps

Aim to reach failure within the given rep range.
2 sets of 'Durante Core' (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow-hold) 

-Complete, across with 2 x 11# plates for sets of 15 

G.

Barbell Shrugs

2 sets x 8-15 reps

If 8 reps is too easy, do up to 15 reps.

-Complete, across at 315# for sets of 10