1/29/26

AM Workout (0615)

Lighter/easier class today, but overall enjoyed getting this in ... wasn't too taxing. 

A.

Every :90 for 8 sets:

3 Sumo Deadlifts (for speed reps) @ 315# 

-Complete

B.

Every 3 for 18 (6 sets) of:

Odd Sets: 30 Cal Row

Event Sets: 450m Run 

-Complete ... rows went :50, :55, :60 and the runs were all between 1:30 and 1:40 ... solid aerobic intervals 

PM Workout (1500)

Solid afternoon workout, felt decent and got a solid pump. 

A.

Bench Press

3 sets x 2 reps (260# last week) 

Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-265# across ... felt very solid. 

B.

Pull Ups, neutral narrow grip 

3 sets x 8-12 reps

If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-3x10, BW 

C.

Single Arm Cable Pulldowns

3 sets x 10-15 reps

10 - 15 reps per side. You can choose the amount of reps as long as it is within the suggested range.

-70# for 3x10/arm 

D.

T-Bar Rows

2-3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x10 at 135# 

E.

DB Pull-Overs

2-3 sets x 8-12 reps

-3x10 with 60#

F.

Dumbbell Side Raises

2-3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x10 with 2x20#

G.

Dumbbell Bent-Over Side Raises

2-3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x10 with 2x20#

H.

EZ Barbell Curls

2-3 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range.

-110# for 10,10, 8 ... probably the heaviest I've ever gone on these? But felt good and kept the reps strict and pumpy. 

I. 

DB Shrugs

2-3 sets x 8-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x12 with 2x120# DB