6/20/20

AM Workout (0930) 

This morning was a bit of an ass kicker... had a busy morning working on stuff despite the fact it is Saturday and have had extreme life stress... got in all the work, but it wasn't fun today.

Warm-up

3 Sets

12 Side Plank Rotations/side

12 Bent Over Alternating DB Row (hold 1 second at top of each rep)

12 Pike HS Shoulder Taps

*Move slow and deliberately

-Complete 

A.

Tall Kneeling Filly Press; 2111; 8-10/arm; rest 45 seconds x 4 sets

Close Grip Parallette Tricep Push Up; 3011; 8-10 reps; rest 45 seconds x 4 sets

Incline Bench DB Bicep Curl; 40x1; 8-10 reps; rest 45 seconds x 4 sets

-Filly Press = 50# DB and 53# KB for 10,8,8,8
-Push-ups went 4 x 8
-Curls with 35#s went 10,8,7,7 ... was going to failure here

B.

3 Sets:

15/12 Cal Ski

10 Knees-to-Elbows

12/10 Cal Ski

10 Knees-to-Elbows 

9/8 Cal Ski

Rest 2-3 minutes between sets

-Complete ... didn't time the intervals, but got good intensity out of this 

C.

3 Sets:

15 Parallette Trice Push-ups

Rest 30 seconds

10 DB Shoulder Lateral Raise 

20 Steps DB Iron Cross Walk 

10 DB Shoulder Lateral Raise

Rest 30 seconds

15 DB Hammer Curls; 20x0 

Rest as needed

-Complete ... used 10# DBs for the side raises and walks ... 35# DBs for the curls ... I was completely shot after all the above work. 

PM Workout (1700)

Didn't want to do this second workout... but took a nap after the first workout and ate a bit of extra food... got this second session in. I was surprised how good I felt on the bench pressing. Overall happy to get this in. Looking forward to wrapping up this last week of this program and switching up my training / de-loading a bit. 

A.

Bench Press

1 x 10 @ 125#

1 x 5 @ 180#

1 x 3 @ 205#

1 x 2 @ 235#

4 x 1 @ 250#

-Complete ... got all these reps with no fails ... felt solid on the four singles at 250#

B.

Board Bench Press
3 x 8-12 reps
Face-Pulls
3 x 15 reps

-Board press went 215# for 3 sets of 7 ... pushed the loading a bit and couldn't get into the 8-12 rep range
-3 x 15 for the face-pulls with 1 red band

C.
DB Trice Extensions
3 x 15
Barbell Curls
3 x 10

-Complete, 2 x 15# DB for extensions, 75# barbell for curls