10/21/20

AM Workout (0700)

Overall had a solid track session this morning ... felt good throughout, but gassed myself out on the 200s and 400s ... really pushed the 400s and died (see the splits below) ... didn't get the intensity out of the 800 I was hoping for, but got this done, overall solid work. 

Short Running Intervals 

4 x 200m @ 60 rest 

Rest 5 minutes 
 
2 x 400m @ 2:00 rest 
 
Rest 5 minutes 
 
1 x 800m  

-Result = 

34

36

33

33

75 (34/41) 

77 (37/40) 

3:05 (1:28 / 1:37) 

PM Workout (1530)

This afternoon was a solid session... got a nice back/bicep pump. Overall not too taxing, but had a great / low-stress time in the gym. 

A.

Strict Pull Ups

3 sets x 12-15 reps

Come as close to failure as possible without actually failing, within the given rep range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

-Went 15, 15, 12 - unweighted 

B.

Barbell Rows 

3 sets x 12 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. 

-165#, 185#, 195# 

C.

Single-Arm Lat Pull-Downs 

3 sets x 12 reps (each arm) 

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. 

-Complete, across at 45# 

D.

EZ Bar Curls

3 sets x 15 reps

15 reps per arm. Come as close to failure as possible without actually failing, within the given rep range.

-Complete, across at 75# 

E.

Dumbbell Front Raises

3 sets x 15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-Complete, across at 2 x 15# DB 

F.

Shoulder "Ys"(Cross Symmetry) 

3 sets x 15 reps

-Complete

G.

Shoulder "T"s (Cross Symmetry) 

3 sets x 15 reps

-Complete

H.

DB Hammer Curls 

3 x 10

-Complete, across at 2 x 35#