5/30/20

AM Workout (0800)

This morning was an okay workout ... I felt like shit ... this was the worst I've felt in the gym in a long time, but I've had extreme life/work stress this week ...  hoping to feel better this next week after some rest tomorrow.

Warm-up

3 Sets

20 Alternating Tall Plank Shoulder Taps

12 Bent Over Reverse DB Fly (light weight)

:30 Ring Row Hold

-Complete

A.

Super-Set

Farmer's Press: 20x1; 8-10/arm; rest 60 seconds x 3 sets

Decline Narrow Grip Bench Press; 2020; 10-12 reps; rest 60 seconds x 3 sets 

Alternating DB Curls: 30x1; 8-10 arm; rest 60 seconds x 3 sets

-Press = 2 x 50# DB for 3 x 10, 10, 8
-Bench = 155# for 3 x 12, 10, 8
-Curls = 2 x 25# DB for 3 x 20 

B.

3 Sets @ 90% effort

Assault Bike 14/12 Cals

10 Alternating KB Gorilla Rows (72/53#)

10 KB Sumo Deadlifts (72/53#)

Assault Bike 14/12 Cals
Rest 2-3 minutes between sets

-Complete ... didn't time the intervals, just the rest, but got some good intensity out of this 

C.

3 Sets:

10 Single-Arm DB upright Row; 2010 (per arm)

10-12 Banded Reverse Crunch; 30x0 

10 Single Arm DB Tricep Kick-Back; 20x0 (per arm) 

Rest as needed

-Complete, used a 25# for the upright row, 1 red band for the crunch and a 15# DB for the tricep kick backs 

PM Workout (1430)

Felt surprisingly better this afternoon than I did in the morning. It was nice to get in some reps on the bench and get a pump. 

A.

Bench Press 

1 x 10 @ 120#

1 x 5 @ 170#

1 x 3 @ 200#

1 x 2 @ 225#

4 x 1 @ 240#

-Complete 

B.
Foam Roller Bench Press
3 x 10 

T-Bar Row (more than 135#)
3 x 8-12

-115# across for the foam roller bench, this was a strange accessory lift and difficult
-155# for 3 x 12 on the rows

C.
Neutral Grip Skull Crushers (more than 62#)
3 x 12-15 reps
Neutral Grip Curls (more than 62#)
3 x 12-15
Hollow Rocks
3 x 20

-Complete