8/7/20

AM Workout (1100)

Overall had a decent workout today, back squats and bench were a bit taxing... but once I got through those pieces the workout was mostly refreshing and fun. Had a good time today... but diet is slogging along ... another week and I'm going to switch things up.

A.

Back Squat x 25 reps (with 4-5 RM) 

Rest :30 each time you break up the reps

-280# ... went 8/7/5/5 ... not a true 4-5 RM, but haven't been squatting heavy lately, so went off of feel with a lesser loading 

B.

Bench Press x 25 reps (with 4-5 RM) 215#+ 

Rest :30 each time you break up the reps

-215# ... 6/4/4/3/3/3/2

C.

Supinated Grip Pull-ups x 25 reps (with 4-5 RM) 35#+ 

Rest :30 each time you break up the reps

-35# ... 8/4/3/3/3/2/2

D.

Seated Unsupported DB Press x 25 reps 

Rest :30 each time you break up the reps

-2 x 50# ... went 8/7/5/5/5 ... overall good to switch it up... just didn't want to do another set of single-arm DB push-presses with the 75#... getting bored of it ... this was nice variation/challenge 

E.
3 Sets
Ski 125m
15 Anchored Sit-ups
Ski 125m
15 Anchored Sit-ups
Ski 125m
Rest 2-3 minutes between sets

-Complete ... didn't time the intervals, just the rest

F.
3 Sets:
15 Single-Arm Banded Tricep Push Down - R
15 Single-Arm Banded Tricep Push Down - L
Rest 30 seconds
15 DB Shoulder Lateral Raise
15 DB Shoulder Front Raise
Rest 30 seconds
15 DB Zottman Curls
Rest as needed

-Complete, used 1 red band 2 x 10# DBs ... surprisingly tough

G.
3 Sets:
15 KB Curls (53#)
15 Ring Push-ups
Rest :60

-Complete ... fun pump finisher

PM Workout (1730)

50 Minutes NEPA

A.
30 Minute Walk

-Complete

B.
EMOM 10:
6 Strict Pull-ups, 12 Push-ups, 18 Squats

-Complete ... this was surprisingly difficult... those few extra reps add up

C.
3 Rounds
20 PVC Sit-ups
10 Strict Hanging Leg Lifts
10 Alternating V-ups
Rest :60

-Complete ... also surprisingly difficult... really thrashed my core