1/22/20

Heavily modified the warm-up... currently on the road and had to get a quick workout in and get out of the gym... probably the worst workout I've had in months... life/work stress is 10/10, coupled with traveling, I have zero focus and was not present at all in the gym. Modified/changed this workout so much it probably doesn't even count as the workout I was supposed to do... but got in what I could and added in D-F to get a nice arm pump... excited to wrap this week on the road up and get some real training in this weekend. 

A1) Deadlift

Concentric Only; 02X1; 2.2.2 reps @ 55-60% rest 15sec/90sec x 3

A2) Close Grip Bench Press

20X1; 1.1.1 x 1, 1.1 x 2; rest 10sec/rest 2mins x 3

-Complete, deads went 225#, 275#, 325# bench went 185# for the triples and 205# for the doubles ... went light on everything and moved quickly through this with about :60-:90 rest on each

B) 2 Rounds Not For Time

6-8/leg Banded Single Leg Dumbbell RDL 30X0
20 Dual Kettlebell Hollow Rock

-70# for the DB RDL and 2 x 15# for the hollow rocks 

C) For Time @ 90%

10-9-8-7-6-5-4-3-2-1
Incline Bench Press (135#) 
Bent-over Barbell Row (135#) 

-Complete, didn't time it, just took enough rest to get each set unbroken 

D) 3 Sets:

Tricep Cable Push-Downs 
Rest :60 

-Complete

E) 3 Sets:

Standing Straight Arm Lat Pull-Downs 

Rest :60 

-Complete

F) 3 Sets:

EZ Bar Bicep Curls (70#)

Rest :60 

-Complete