06/03/22

AM Workout (0600)

3 Mile Hike with ~45# load ... complete in 50 minutes across rolling hills. 

PM Workout (1530)

Had a decent arm pump this afternoon ... had a good time getting this in ... short/simple arm pump. 

A.

Barbell Curl 3 sets of varying amounts ea.

Set 1

12 reps

Set 2

10 reps

Set 3

8 reps

Rest for 30 seconds

Seated Unsupported Dumbbell French Press 3 sets of varying amounts

Set 1

12 reps

Set 2

10 reps

Set 3

8 reps

Rest for 90 seconds

-Complete ... 95# curls, 65# FP

B.

Dumbbell Spider Curls 3 sets of varying amounts

Set 1

15 reps

Set 2

12 reps

Set 3

10 reps

Rest for 30 seconds

Double D Close Grip Pushdowns 3 sets of varying amounts

Set 1

15 reps

Set 2

12 reps

Set 3

10 reps

Rest for 90 seconds

-Complete, 2x25# DB on the curls ... 75# for the push-downs 

C.

Alternating Sets 5x10

Rope Pushdowns 5 sets of 10 reps

Rest for 30 seconds

Rope Hammer Curl 5 sets of 10 reps

Rest for 30 seconds

-Complete ... started at about 65# for both of these movements and slowly went down with each set ending around 45-55# while maintaining the rest interval ... massive arm pump.