9/7/20

 AM Workout (1000)

Didn't feel particularly great today... have a lot of personal life stress going on and it really distracted me from having a good workout. Got everything in, but didn't have fun. 

Warmup

Yoga Push Up x 10

Prone Snow Angels x 10

Scapular Pull Ups x 10

x 2-3 Sets

-Complete

 

A1) Standing Landmine Press: 2011; 8-10/arm; rest 30sec x 3

A2) Weighted Plank: 45-60sec; rest 30sec x 3

A3) Dumbbell Elbowing Row: 20X1; 6-9/arm; rest 90sec x 3

-90# for the landmine press for 3 x 10 ... :50 with a 45# plate for the planks x 3 ... 50# for 3 x 8 on the rows

 

B1) Strict Pull Up: 21X1; 6-8 reps; rest 30sec x 3

B2) Strict Handstand Push-up: 21X1; 6-8 reps; rest 90sec x 3

-3 x 8 on the pull-ups, 3 x 6 on the HSPU ... tough ... big pump 

C1) Single Arm Dumbbell Bench Press : 30X0; 7-9/arm; rest 60sec x 3

C2) Mixed KB Rack Overhead March 15 steps/arm; rest 60sec x 3

-75# DB for 3 x 7 on bench ... 2 x 72# KB for the marching 

D)

Ski 250m

Bike 10 Cals 

30 sec Hollow Hold 

rest walk 1min

x 10 Sets

-Complete ... took 35:10 ... the hollow hold was supposed to be an L-Sit ... but I felt generally shitty today and not up to that much L-sitting... was still a tough/good aerobic workout with the hollow holds. 

 

PM Workout (1500)

Got a quick pump in the afternoon, overall was fun/short. 

 

A.

Bench Press

5 x 3 @ 85% (230#) 

-Complete 

 

B.

3 Super-Sets:

DB Incline 3 x 10

Face Pulls 3 x 30 

-Complete, 2 x 75# DB, 1 red band 

C.

3 Sets of:

EZ Bar Reverse Curls (55#) x 15 reps

EZ Bar Curls (55#) x 15 reps

Tricep Cable Push-Downs x 15 reps 

Rest :60 

-Complete ... big arm pump/fun finisher.