AM Workout (0930)
5 Mile Run
-Complete ... didn't this run, just ran my regular 5 mile route.
PM Workout (15000
Got a decent pump today... put together my push and pull workouts ... cut a few movements out and generally lowered the weights down to get through this quickly, but this was a great session regardless ... left the gym with a very big upper body pump.
A.
Bench Press
5 sets: 5 Reps - RPE 8
*Rest 2:00-2:30 b/t sets
-205# across ... used 225# last week, but just went lighter and shorter rest (about :90)
B.
Strict Pull-ups
5 sets: 5 Reps - RPE 8
*Rest 2:00-2:30 b/t sets
-35# arose ... used 53# across last week, but just went lighter/shorter rest again here
C.
Incline Bench Press
Double KB Bent-Over Row
4 sets: 10 Reps - RPE 8
*Rest 1:00-1:30 b/t sets
-135# across on the bench, 2x53# KB for the rows
D.
Incline DB Bench Press
4 sets: 10 Reps - RPE 8
*Rest 1:00-1:30 b/t sets
-2x50# across
D.
Hex Press
4 sets: 10 Reps - RPE 8
*Rest 1:00-1:30 b/t sets
-2x35# across
E.
DB Fly
4 sets: 10 Reps - RPE 8
*Rest 1:00-1:30 b/t sets
-2x15# across
F.
Banded Tri Extensions
3 sets: 10-10-10 reps – Intra set stretch (30 reps = 1 set)
*Athletes will rest at the bottom of the movement for 20 seconds between each set of 10 reps. This should start at an RPE of 2-3.
*Rest 2:00-2:30 b/t sets
-Complete, 1 black band ... tough!
G.
Barbell Drag Curls
3 sets: 10-10-10 reps – Intra set stretch (30 reps = 1 set)
*Athletes will rest at the bottom of the movement for 20 seconds between each set of 10 reps. This should start at an RPE of 2-3.
*Rest 2:00-2:30 b/t sets
-Complete, 35# barbell
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