9/6/22

Today was an okay workout ... coming off a long Labor Day weekend filled with strange sleeping schedule/food/alcohol (in moderation - had 2,3,4,4 beers each day respectively over the weekend). Overall was a relaxing trip, even with a 3-month old baby with us. Had a good time, but I was very mentally happy to come home today and get this workout in. 

 A. 

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform Banded Pull Ups @ 50-75% intensity for 1-2 sets of 10-15 reps

-Complete 

B.

Bench Press

4 sets x 5 reps

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-235# for 5,5,4,5 ... had a bad set-up on that 3rd set, but came back on the 5th set and nailed it. 

C.

Bench Press

3 sets x 8-10 reps

Lower the weight to a number that will have you reaching failure within the given rep range.

-205# for 3x8

D.

Wide Grip Bench

3 sets x 10-12 reps

The goal is to reach failure within the given rep range in all 3 sets.

-185# for 10,10,8 

E.

Skull Crushers

3 sets x 8-10 reps

-75# EZ Bar for 3x10

F.

Dumbbell Side Raises

3 sets x 8-10 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-2x15# for 3x10

G.

Dumbbell Bent-Over Side Raises

3 sets x 8-10 reps

Come as close to failure as possible with out actually failing, within the given rep range.

'Durante Core' x 3 sets 

-2x15# for 3x10

H.

Every 2 minutes for 16 (8 sets) of: 
200m Row
8-cal Ski Erg*

*Add 2 calories each round for 6 rounds, then complete as many calories as possible for rounds 7 and 8.

-Finished the round of 18 (round 6) and then got 17,17 on the final two rounds... fun/tougher than it looked!