5/17/26

Got in a nice upper body pump... definitely still not feeling great from the travel I had to/from Hawaii... my red eye flight got delayed 3 hours on Saturday night and I slept overnight in the airport / a couple hours on the plane and I'm still catching up to the 6 hour time difference... anyway, got in what I could and I am grateful to get this in, didn't push anything super hard, but it was nice to get a pump. 

A.

Bench Press

4 sets of 10 

-rest 2:00 b/t sets-

-185# across 

B.

DB Incline Bench Press

4 sets of 10 

-rest 1:00-1:30 b/t sets-

-2x60# DB, 10,10,10, 8 

C.

DB Pull-Overs 

Strict Supinated Pull-ups 

3 sets of 10 

-rest 1:00-1:30 b/t sets-

-50# pull-overs, BW pull-ups 

D.

Deficit Push-ups 

Bodyweight Rows  

3 sets of 10-15

-rest 1:00-1:30 b/t sets-

-3x15 on each movement, BW 

E.

Seated DB Overhead Extensions

4 sets of 10 

-rest 1:00-1:30 b/t sets-

-50#

F.

Every 2 for 10 (5 sets) of:

Plank x :60 

Banded Tricep Push-Downs (purple band) x 20 reps 

-Complete