7/29/16

AM Workout (0530) 

Was working out alone this morning and I wasn't feeling hard crossfit. Got together a bodybuilding workout and enjoyed myself. Kept the rest intervals short, all less than 2 minutes. Got a huge pump and just had fun in the gym.

A.

Bench Press

Build up to a heavy single

Then 80% of that 3x3

Then 70% of that 4x4

Rest as needed

-235# for the single ... built up to this quickly ... much more there, but was working out alone so didn't really push it.
-80% (190#) = 3x3
-70% (175#) = 4x4 ... everything felt very solid, light numbers. 

B.

Incline DB Bench Press

3 sets of 10 reps

Rest as needed

-60#, 70#, 70# ... less than 2 minute rest, haven't done this in a while, didn't feel great. 

C.
3 Sets:
Weighted Dips (20#) x 8 reps
Rest as needed

-Complete

D.
3 Super-Sets:
Rope Tricep Push-Downs (can't remember the weight?) x 20
Close-Grip Barbell Curl (75#) x 12
Rest as needed

-Complete

E.
3 Super-Sets:
French Press (70#) x 8
Single-Arm Preach DB Curl (30#) x 16 (8 each arm)
Rest as needed

-Complete

F.
3 Sets:
Overhead Tricep Extension (15# DB) x 10 reps
Rest as needed

-Complete

G.
3 Super-Sets:
Rope Face Pulls x 12 reps
Push-ups x 12 reps
Rest as needed

-Complete

PM Workout (1100) 

2 x 1600m TT

Rest 5:00 

-Tried to get this in a little earlier because running in the heat blows... it was upside of 80 degrees when I ran these though. I was pretty tired and hungry when I got out the door to do this, I didn't want to run... completely forced myself ... but it was okay once I got on the track and started moving... anyway, outcome was this:

-Mile 1 = 5:35 (23 seconds improvement from 5:58 on 4/23/16)

-In April my splits were = 85, 3:00, 4:20, 5:58Today = 80, 2:40, 4:20, 5:35 ... so I'm not entirely sure what happened today, I just hauled ass on that last lap. I felt much more fit than I remember feeling in April. 

-Mile 2 = 6:45 (really dragged ass... put everything I had into that first one)