1/21/21

Today was a decent workout, but overall I felt tired and not great. Kept the loading on the easier side. Hoping to feel better over the coming days/after this weekend. I've been working a ton (had to work all of last weekend) and it is definitely catching up with me. Got the work in, hoping to feel better tomorrow. 

A.
Supinated Strict Pull-ups
3 sets x 8-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-12,12, 8 ... unweighted 
 
B.
Lat Pulldowns (Wide Grip)
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-105# x 15, 115# x 15 x 2 sets 

C.
Barbell Row
2 sets x 10-15 reps
Bent over row. You can choose the amount of reps as long as it is within the suggested range.

-185# for 2x12 
 
D.
Cable Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-15# (red) cross-over symmetry band for 2x15
 
E.
Dumbbell Bent-Over Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range. 

-2x25# for 2x12 
 
F.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-85# for 2x12
 
G.
Dumbbell Shrugs
2 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range.

2x100# DB for 2x15

H. 

10-9-8-7-6-5-4-3-2-1

L-Crunches

*250/200m Bike between sets

rest 3-5mins

For Time

10-9-8-7-6-5-4-3-2-1

Wtd Hollow Rocks with 15/10 lbs plate in hands

*100m Ski between sets

-Complete ... each of these took about 7-8 minutes ... took 4 minutes rest in between ... was good to move, but wasn't too taxing.