2/9/23

Today was a solid and fun workout at home ... lots of lifting and good reps in my basement gym. Fun to get a good pump like this and lift. Thankful to have the equipment at home and be able to workout. 

A.

Every 2 for 10 (5 sets) of:

Back Squat x 5 reps @ 70% (330#)

-Complete ... didn't feel great... legs felt tired. 

B.

Close Grip Bench Press

6 sets x 6 reps @ 70-75% of 90% (175-185#) 

80% of your one rep max bench press.

-Complete, across at 185# ... this is the best benching has felt on my shoulder in a long time ... happy to get all these reps in confidently. 

C.

Close Grip Spoto Press

1 set x 3 reps

Work up to a 3 rep max.

-185#, 195#, 205# ... was hoping for more here, but not much left in my triceps after part B. 

D.

Close Grip Spoto Press

3 sets x 3 reps @ 90%

90% of the 3 rep max you just hit.

-Complete, across at 185# (90% of 205#) 

E.

Paused Incline Dumbbell Bench Press

4 sets x 8 reps

Choose a challenging weight.

Weighted Chin Ups

4 sets x 8 reps

If you cannot do weighted, do body weight. If you cannot do body weight, use bands to hit 8 reps.

-Complete, 2x50# DB and 26# chin-ups 

F.

Landmine Press

4 sets x 8 reps

8 reps each side

Landmine Row

4 sets x 8 reps

-Complete, across at 80# for the both movements.