8/24/20

 AM (0800)

This morning was a great workout ... overall felt good on everything, finally getting entirely over that aggressive cut I did and feeling much better in the gym eating more carbohydrates and doing more coherent/intelligent workouts. Overall had great time today, looking forward to training tomorrow. 

Warmup

Yoga Push-up x 10

Prone Snow Angels x 10 

Scapular Pull Ups x 10

2-3 sets 

-Complete 

 

A

Half Kneeling Landmine Press 31x1; 7-9 per arm; rest 30 seconds x 3 

Banded Plank x 45-60 seconds; rest 30 seconds x 3 

3 Point DB Row; 11x2; 6-9 per arm; rest 90 seconds x 3 

-Presses went 70#, 80#, 80# for 3 x 9 ... 1 red band for planks, 75# DB for the rows 3 x 9

 

B.

Supinated Strict Pull Up 1.1.1.1.1. rest 5 seconds; rest 30 seconds x 4 

-Across with 35# 

 

C.

Parallete HSPU Negative; 6 seconds lowering; 4,4,4,4; rest 90 seconds 

-Complete ... this was surprisingly brutal

 

D.

Ring Push-ups: 2121; 8-10 reps; rest 30 seconds x 3 

EZ Bar Curls; 2020 x 10-12 reps; rest 60 seconds x 3 

-3 x 10,8,8 on the ring push-ups, 3 x 10 at 55# on the curls 

 

E.

8 Rounds Continuous:

15 Cals Bike @ 75-80% effort

20 seconds L-Sit on Parallettes 

5 Burpees

20m Single Arm KB Rack Carry/per arm (72#) 

-This took about 28 minutes ... L-sit was by far the worst part ... only got 3 of them unbroken, then lots of 10/10 and 12/8 ... overall a good sweat. 

 

PM Workout (1500) 

Got in my bench stuff while I did some work around the house ... got all the reps and got a good pump. 

 

A.

Bench Press

6 sets of 3 @ 80% (215#)

-Complete

 

B.

3 Super-Sets:

Incline DB Bench Press 3 x 10

Face Pulls 3 x 30

-2 x 75# DB and 1 red band 

C.

3 Super-Sets:

DB Skull Crushers 3 x 10

Rope Push-Downs 3 x 10 

-2 x 25# DB and 45# for the push-downs