7/17/19

AM Workout (0530)

Easy 4 Mile Run ... total time of 36:44 ... didn't feel particularly great this morning ... quick turnaround from the run last night left me feeling pretty beat up ... also had lots of hills on this run, so maybe that was a contributing factor... got the work done. Looking forward to lifting weights.

PM Workout (1130)

Snuck in a quick pump at work ... enjoyed this a lot, had a nice time getting through this, even if I didn't feel particularly strong.

A. 

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform Bent Over Side Raises@50-75% intensity for 1-2 sets of 10-15 reps. 

-Complete, 2 x 10# DB x 2 x 10

B.

Bench Press

5 sets x 5 reps

-205# x 3 sets, 205# x 4 (didn't attempt 5th rep, didn't have a spotter), 195# x 1 set ... pissed I missed that rep and had to drop down, but wasn't feel very strong today... all this running / traveling is probably fucking with my strength a bit. Still happy to bench pain free and get this in. 

C.

Strict Press

3 sets x 5 reps

-135# across ... kept this lighter, got all reps easily. 

D.

Dumbbell Bench Press

3 sets x 12-15 reps

-Complete, 2 x 70# @ 2:00 rest ... went 15/12/10 ... complete failure on each set 

E.

3 Sets:

Chest Supported Rows with 1 second hold at top x 10 reps (2 x 30# DB)

Strict Dips x 10 reps 

Rest 1:30 

-Complete

F.

DB Tricep Extensions

3 sets x 12-15 reps

Aim to reach failure, within the given rep range. 

-Complete, 2 x 20# DB for 3 x 15 

G.

Land-Mine Twists

3 sets x 12-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-Complete, 90# for 3 x 15