1/20/22

AM Workout (0600)

Had a solid workout this morning ... I really like this upper body pulling day ... its a nice pump and not too taxing.

A. 

Supinated Grip 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.

-20# weight ... went 12,12,10

B.

Lat Pulldowns (Narrow Grip)

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x15 ... went 105#, 115#, 125#

C.

One Arm Dumbbell Row

2 sets x 10-15 reps

10 - 15 reps per side. You can choose the amount of reps as long as it is within the suggested range.

-2x10/arm with 100# DB

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.

-2x15/arm with 15# cable

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.

-2x12 with 2x15# DB

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.

-2x8 with 95#

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.

-2x15 with 2x100# DB

H.

Complete the following four stations:

1. Strict toes to bar or strict knee-raises

• 3-4 sets of 10

Perform the eccentric or “lowering” portion of the exercise slowly and with control.

(2-3 seconds for each rep)

2. Russian Twists 

• Tabata – 20 on/10 off – 8 rounds

Weight should be challenging by round 6 (Using a suitable weight: challenging but possible)

3. Kettle Bell Swing

• Tabata – 20 on/10 off – 8 rounds

4. Rolling planks

• Accumulate 50 (25 each side) with as little rest/sets as possible

(rest no more than 3:00 minutes between stations)

-Complete ... went 3x5 on the strict TTB with 3 second eccentric ... 18 across on the RT with 25# plate ...  9 across with 53# KB  ... rolling planks went 30/10/10 with little rest ... never done this exercise before, was a nice variation. 

PM Workout (1530)

Easy 20-25 minute run 

-Complete ... ended up running a total of 25:50 ... no immediate achilles pain... been doing a ton of rehab for it... hoping for zero pain tomorrow and slowing moving on to running twice a week pain free.