1/09/23

AM Workout (0545)

Hit the class workout today, I stayed up until about midnight on Saturday... I haven't stayed up this late in months (since Emerson was born in May) and I definitely felt a bit tired rolling out of bed this morning... glad I got the class in, felt fit once I started actually working out. 

A.
AMRAP 20:
21/16 Cal Assault Bike
15 Shoulder Press (75/55#)
9 Strict Pull-ups

-7 Rds + 10 Cal Assault Bike ... this was really fun... it felt like 20 minutes of biking as the other movements went very quickly ... kept most rounds 8/7 on the press and 5/4 on the pull-ups with very short breaks. Fun stuff, got a big pump. 

B.

4 Sets:

10 Deficit Push-ups (2x12" box) 

10 Supermans 

Rest :60

-Complete ... this was surprisingly difficult on the chest, nice finisher after part A. 

PM Workout (1230)

Got in some lifting in the afternoon - this is the least my shoulder has hurt since injury in October. 

A.
Close Grip Bench Press
5 sets x 8 reps @ 73% of 90% (185#) 

-Used 165# ... same as last week, I didn't want to aggravate my shoulder at all 

B.
Close Grip Board Bench Press 
1 set x 5 reps
Work up to a 5 rep max. 4" off of your chest.

-195#, 215# ... was going to jump to 235# (10# over last week's 225#) ... but 215# felt heavy enough... I think this morning's workout really rocked me. 

C.
Neutral Grip Flat Dumbbell Press - Elbows In
4 sets x 12 reps
Aim to reach failure at the given rep range.

-2x50# DB

D.
Ring Dips
5 sets x max reps
Body weight.

-15,10,10,9,8 ... rough, haven't been doing ring dips much at all... but happy to at least do them with no pain. 

E.
Seated DB Neutral Grip Press
3 sets x 10 reps

-2x35# DB

F.
Weighted Pullups

3 sets x 6-8 reps

-26# for 3x6

G.

3 Sets:

Tricep Rope Extensions x 15 

Fat Bar Curls x15 

'Durante Core' x 1 

Rest :60

-Complete, 45# on both movements