8/25/17

AM Workout (1130) 

Did some easy group PT with my classmates ... was about 20 minutes  of running around carrying odd objects and doing some calisthenics ... wasn't in any way taxing.

PM Workout (1630) 

A.
Strict Press
5x5

-115#, 135#, 145#, 155#, 165# (f) - got 3 reps ... felt much better on these than last week, the triple at 165# felt pretty good ... hopefully will get it for 5 next week.

B.
3 Sets of:
Single Arm DB Strict Press x 20 reps (10 each arm)
Rest as needed

-30#, 40#, 50# ... complete... never done these... I am MUCH stronger on my right arm, looking forward to getting better at this movement.

C.
Bench Press
4 sets of 5-7 Reps @ 65% + 20# = (175#)
Rest 2 minutes
*Focus on speed and explosiveness

-Complete ... got 3 sets of 7 and one set of 6 ... probably could have gotten that last rep, but didn't push it without a spotter

D.
3 Sets of:
1 Arm DB Bench Press x 20 reps (10 each arm)
Rest as needed

-40#, 50#, 60# ... felt solid on these, also looking forward to doing more of these.

E.
Seated DB Press
10 x 10
Rest :90

-Used 40# across ... this was a solid effort. Crazy how much better this feels than just a few weeks ago.

F.
3 Sets of:
DB Lying Lateral Raise (2 x 10# DB) x 10 reps
Rest as needed
Rope Face Pulls (22.5#) x 15 reps
Rest as needed
Smith Machine Calf Raises (180# for 2 sets, 230# for one set) x 20 reps
Rest as needed

-Complete