7/31/20

Workout 1 (1400) 

Was tired and hungry when I started this... but once I got warmed up and rolling I felt great ... solid session in the gym. Felt good throughout.

Warmup
3 Sets
10 Single Leg Glute Bridge + :15 isometric hold at top of last rep - R
10 Single Leg Glute Bridge + :15 isometric hold at top of last rep - L
12 Scapular Push-ups
12 Goblet Squats (light)

-Complete

A.

Front Squat x 25 reps (with 4-5 RM) 250#+ 

Rest :25 each time you break up the reps

-260# ... 8/5/5/3/2/2

B.

Bench Press x 25 reps (with 4-5 RM) 215#+ 

Rest :25 each time you break up the reps

-215# ... 6/3/3/3/3/3/2/2

C.

Supinated Grip Pull-ups x 25 reps (with 4-5 RM) 35#+ 

Rest :25 each time you break up the reps

-35# ... 8/5/4/3/3/2 

D.

Single Arm DB Push-Press x 25 reps (each arm with 4-5 RM) 75#+ 

Rest :25 each time you break up the reps

-75# ... 25 unbroken for the right arm ... 15/10 for the left

E.
3 Sets @ tough effort
Assault Bike 14/12 Cals
10 Alternating KB Gorilla Rows (72/53#)
10 Dual KB Sumo DLs (72/53#)
Assault Bike 14/12 Cals
Rest 2-3 minutes

-Complete ... only timed the rest interval, but got good intensity out of this ... fun to do some interval conditioning

F.
3 Sets
10 Neutral Grip Curls w/ 3 second eccentric (50#)
10 Banded Reverse Crunch w/ 2 second eccentric
10/arm Single Arm DB Tricep Kickback (25# DB)
Rest as needed

after the last set of kickbacks do one max unbroken set of neutral grip curls with 50#

-Complete, max set was 30 unbroken reps ... fun finisher

Workout 2 (2000)

40 Minutes NEPA Walk

-Complete