8/27/20

AM Workout (0700)

This morning was a solid session ... felt good on everything, got a solid pump from the first three parts and had a fun aerobic workout on the last piece. Great morning in the gym. 

Warmup

Single Arm Bottoms Up KB Carry x 10m/arm

Scapular Push Ups x 10

Passive Ring Hang x 30sec

x 2-3 Sets

-Complete 

 

A1) Barbell Z Press: 21X1; 8-10/reps; rest 60sec x 3

A2) Incline Dual Dumbbell Prone Row: 30X1; 8-10/

reps; rest 60sec x 3

-75#, 85#, 95# for the BPZP, 10,10,8 ... 2 x 50# across for the rows 3 x 10

 

B1) Single Arm Incline Dumbbell Bench Press: 30X0;

7-9/arm; rest 60sec x 3

B2) Alternating Incline Bench Bicep Curl: 20X0; 8-10/

arm; rest 60sec x 3

-Went heavier on these... all sets on the low end of the rep scheme with a 75# for the presses and 2 x 35# for the curls ... massive pump

 

C1) Turkish Get Up: 6 reps Alternating arms each rep;

rest 30sec x 3

C2) Dumbbell Side Plank: 30-40sec/side; rest 30sec x 3

C3) Supine Toes-to-Bar: 3110; 8-10reps; rest 90sec x 3

-53# for 3 x 6 on the get-ups ... side planks all :30 with a 25# DB, 3 x 10 on the supine TTB

 

D.

Ski 15 Cals @ 75-80% Aerobic Effort

20sec Side Plank R

12m Prisoner Walking Lunge

20sec Side Plank L

20m Dual KB Rack carry 70/53lbs

rest 60sec

x 6-8 Sets

-Complete, 8 sets ... took about 30 minutes total ... fun/good variation. 

 

PM Workout (1500) 

Got in my extra benching this afternoon. Overall had a very enjoyable time in the gym, took about 45 minutes. 

 

A.

Bench Press 

3 x 5 reps @ 70% (190#) 

 

-Complete 

B.

Seated Unsupported Overhead Press

4 x 5 @ 70% (140#)

-Complete ... accidentally put on some extra weight on these... supposed to be at 130# ... didn't notice until after I was taking the weights off. 

 

C.

BB Rows 3 x 8-10 @ RPE 9

-190# x 10, 200# x 2 sets of 10 

D.

4 Super-Sets of:

10 Close Grip Bench Press (135#)

10 Narrow Grip Curls (75#)

Rest :60

-Complete ... big arm pump finisher/fun stuff.