6/13/20

AM Workout (0900)

Felt better than yesterday, but still didn't feel great. Got everything in. Excited to rest tomorrow.

Warmup

3 Sets
20 Alternating Quadruped Limb Lifts
12 Prone Y on Bench
:30 Banded Plank

-Complete

A.
Super Set

Farmer's Press: 20x1; 8-10/arm; rest 60 seconds x 4 sets

Decline Narrow Grip Bench Press: 2020; 10-12 reps; rest 60 seconds x 4 sets

Alternating DB Curls: 30x1; 8-10/arm; rest 60 seconds x 4 sets

-Farmer's press = 4 x 10 reps with 2 x 50#
-Decline NG Bench = 4 x 12,10,10,8 with 155#
-Curls went 4 x 20 reps with 2 x 35#

B.
3 Sets @ tough effort:
9/7 Cal Bike
7 Renegade Rows (50/35#s)
9/7 Cal Bike
7 Single-Arm DB Hang Power Clean and Jerk (50/35#) - R
7 Single-Arm DB Hang Power Clean and Jerk (50/35#) - L
9/7 Cal Bike
Rest 2-3 minutes between sets

-Complete, this was tough ... didn't time the intervals, just the rest, overall got a lot of intensity out of this

C.
3 Sets, not for time:
6-8 Strict Toes-to-Bar
8-10 Ring Bicep Curls; 3030
8-10 Parallette Tricep Push-ups; 3030
Rest as needed

-I was pretty beat up by the time we got here ... did the lower end of the reps on all the exercises, but got them done.

PM Workout (1500)

Felt strong benching, got all the reps in rather quickly and then got a pump from the accessory stuff. Fun time in the gym, didn't take more than 40 minutes.

A.
Bench Press
1 x 10 @ 120#
1 x 5 @ 175#
1 x 3 @ 205#
3 x 3 @ 230#

-Complete

B.
DB Bench Press
3 x 12 reps
Face Pulls
3 x 15 reps

-2 x 75# for the bench, 1 red band for the face-pulls

C.
3 Sets:
Tate Press
3 x 12 reps
Barbell Curls
3 x 12 reps

-2 x 25# DB for the presses, 75# barbell for the curls

D.
Barbell Skull Crushers
3 x 12
Close Grip Bench Press
3 x 12

-Across at 75#