12/7/20

Overall had a good workout today... but I was really beat up from yesterday going into this... chest was particularly sore... got through everything today, but it took a big effort. Massive pump, good training. 

A. 
Back Squat
3 sets x 6 reps @ 70% (295#) 

70% of your one rep max back squat.

-Complete
 
B.
Bench Press
3 sets x 3 reps @ 85% (235#) 
85% of you one max rep bench press.

-Complete
 
C.
Decline Bench Press
1-2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-185# x 12, 185# x 10
 
D.
Flat Dumbbell Chest Flyes 
2 sets x 10-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.

-2x25# DB for 2 x 10
 
E.
Weighted Dips
2 sets x 8-12 reps
If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 8 reps. If 8 reps is too easy, do up to 12 reps or add more weight.

-Unweighted, 10,9 
 
F.
Close Grip Bench Press
2 sets x 6-12 reps
Aim to reach failure within the given rep range.

-155# for 2x7
 
G.
Tricep Extensions
2 sets x 10-15 reps
Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-2x15 with 1 purple band 

H.

Tabata (:20 on/:10 off)

8 Rounds of:

V-Up

immediately into:

8 Rounds of:

Opp. Knee to Opp Elbow in Plank

immediately into:

8 Rounds of:

Russian Twists

-Scaled the opp. knee to opp elbow plank to regular tall plank ... used a 25# plate for the twists 

I. 

4 Rounds

:40 Sec Hollow Hold with 5lb Plate in

Hands

:50 Sec Plank on elbows --

Continuously extending Right Arm.

Left Arm. Right Leg. Left Leg.

-Complete ... scaled the extending of the arms/legs to regular planking