8/29/19

AM Workout (0630) 

4 Mile Run

-Complete ... 36 minutes ... took this nice and easy, was a nice way to start the day.

PM Workout (1000)

Had a cancellation at work, so I snuck into the gym and got a quick pump. Ended up being a great workout ... really enjoy getting in some care-free bodybuilding like this. Great pump.

A.
Bench Press
5 sets x 5 reps
-185#, 195#, 205# x 3 sets 

B.
3 Super-Sets of:
Bench Press  x 10-12 reps
Lower the weight to a number that will have you reaching failure within the given rep range.
DB Row x 10-12 reps (each arm) 

-Complete ... 165# bench press and 85# rows 

C.
3 Super-Sets of:
Incline Bench Press x 10-12 reps
Aim to reach failure within the given rep range.
Pull-ups x 10-12 reps 

-Complete, 135# bench press

D.
Lat Pull-Downs 
3 sets x 12-15 reps 

-Complete ... don't remember weights 

E.
Incline DB Skull Crushers
3 sets x 12-15 reps

-Complete ... don't remember weights 

F.
Seated DB Curls
3 sets x 20 reps (alternating) 

-Complete ... don't remember weights 

G.
Face Pulls
3 x 15 reps 

-Complete ... don't remember weights 

H.
3 Super-Sets of:
Cable Rope Push-Downs  x 12-15 reps
Cable Curls x 12-15 reps 

-Complete ... don't remember weights 

I.
3 Sets of:
Tricep Narrow-Grip Push-Downs x 15 reps

-Complete ... don't remember weights