03/12/24

AM Workout (0530)

Still feeling very tired / stressed ... today was more of a restorative / low volume session ... kept the intensity low and the weights very light with short rester intervals. 

A.

KB Windmill (light) - 5 reps per arm 

KB Side Bends - 3 sets of 20 reps/side 

Ab Wheel Rollouts 3 sets of 12 reps

Minimal Rest

-35# for the windmills, 53# for the side-bends 

B.

3 sets of:

Ring Seesaws x 12 reps 

L-Sit Hold x :15 

Russian Twist (35# plate) 3 sets of 20 reps 

Minimal Rest

-Complete

C.

Strict Pull-ups

'Death by Strict Pull-ups' (BW)

-10 Rds + 7 reps of set of 11 ... this was suprisingly fun, haven't done this in a while and it felt good. 

D.

Straigth Arm Banded Lat Pull-Downs

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# crossover symmetry bands 

E.

Bent-Over Curls

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x15#

F.

Standing Alternating DB Hammer Curls

3 sets: 15 Reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25#

PM Workout (1700)

5 Mile Run 

-44:18 (8:51 average pace) ... just went out and back easy ... ran around the National mall from the Senate ... about 70 degrees and sunny, really great way to end the work day and enjoy myself.