3/28/21

Today was an okay workout... I was a bit fatigued from yesterday's yard work... I never intend to dig up as much sod as I have over the last month. It has been constant work/effort. Anyway, got this workout in... last workout prior to a two week long taper. Looking forward to that, getting in some 1 RMs and then switching up my training for summer. 

A.
Tricep Extensions
3 sets x 12-15 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.

-55# x 15, 65# x 15 x 2 sets ... tricep cable push-downs 
 

B.
Ring Push-Ups
3 sets x 20 reps

-Complete
 
C.
Pull Ups
3 sets x 8-12 reps
If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-3x12, unweighted 
 
D.
Lat Pulldowns (Wide or Narrow Grip) or Single Arm Cable Pulldowns
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-Regular grip lat-pull downs, 3x12 across at 135# 

E.
Barbell Row, One Arm Dumbbell Row or T-Bar Rows
2 sets x 10-15 reps
Feel free to throw in a couple drop sets.

-Single-Arm DB Row, 3x12/arm with 100# DB
 
F.
Dumbbell Side Raises or 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.

-2x10 with 2x25# DB

G.
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.

-2x10 with 2x25# DB
 
H.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

2x10 with 95#
 
I.
Barbell or Dumbbell Shrugs
2 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x15 with 2x100# DB
 

J.

Plank

3 x :60

-Complete