6/28/21

Today was a decent workout... very solid upper body pump ... I was going to do a different workout today, but my lower body is extremely sore (i.e. walking hurts) ... so I modified the workout entirely. 

A.
Bench Press
3 sets x 15-20 reps
Find weight that causes you to reach failure somewhere in the given rep range.

-185# x 15, 175# x 15, 165# x 15 ... had to drop down in weight over the course of these sets ... was hoping to get closer to 20, but didn't have a spotter and regardless, these were near maximal each time. 
 
B.
Close Grip Bench Press
3 sets x 12 reps
Aim to reach failure at the given rep range.

-ended up being 135# for 3x10... rough after A. 
 
C.
Flat Dumbbell Chest Flyes 
3 sets x 10-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.

-3x12 with 2x15# DB 
 
D.
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.

-3x15 with 2x15# DB ... bent over tricep extensions 
 
E.
Parallette Push Ups
3 sets x 15 reps

Plank 

3 sets x :60

-Complete
 
F.
Banded Tricep Extension
4 sets x 25 reps

-Complete, 1 purple band