12/17/20

I wasn't looking forward to getting in the gym today... didn't sleep well and just didn't want to train. Despite that, got in and got the work done, overall had a good workout today. 

A.
Pull Ups
3 sets x 8-12 reps
If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-20# vest for 12,12,8
 
B.
Lat Pulldowns (Wide Grip)
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-3x15 ... went 105#, 115#, 125# 

C.
Barbell Row
2 sets x 10-15 reps
Bent over row. You can choose the amount of reps as long as it is within the suggested range.

-195# for 2x10 
 
D.
Dumbbell Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x25# DB for 2x12
 
E.
Dumbbell Bent-Over Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.
 

-2x25# DB for 2x12

F.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x12 with 75# fat bar 
 
G.
Barbell Shrugs
2 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range

-2x15 with 245#, 265#
 
H.
3 Rounds
5 Turkish Get Ups Per Side AHAP
30-40 DB/KB Side Bends Per Side AHAP
*rest as needed between round

-35# KB for all the get-ups ... went a little lighter today given that I had such a big pump from the workout I didn't want to attempt a heavier load than 35# ... went 70# for 3x30/side on the side bends