1/18/21

Today was an okay workout. I was really excited to get back to the gym after a taper week and then a de-load week. I had to work some extreme hours this previous week and this week end (14 hour day on Saturday) which was not good... left me feeling a bit tired and fatigued. Got all my weights today, but they didn't feel great. 

A.
Back Squat
3 sets x 6 reps @ 70% (315#) 
70% of your one rep max back squat.

-Complete
 
B.
Bench Press
3 sets x 3 reps @ 85% (235#) 
85% of you one max rep bench press.

-Complete
 
C.
Bench Press
1-2 sets x 6-12 reps
Lower the weight to a number that will have you reaching failure within the given rep range.

-205# for 9, 7 ... went to complete failure on both sets, didn't feel great 
 
D.
Incline Dumbbell Chest Flyes or Cable Crossovers
2 sets x 10-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.

-2x25# DB for 2x15 
 
E.
Weighted Dips
2 sets x 8-12 reps
If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 8 reps. If 8 reps is too easy, do up to 12 reps or add more weight.

-2x12 unweighted ... didn't feel great 
 
F.
Close Grip Bench Press
2 sets x 6-12 reps
Aim to reach failure within the given rep range.

-165# for 2x6 ... felt like shit after parts A-E
 
G.
Tricep Extensions
2 sets x 10-15 reps
Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-1 Purple band for 2x15 

H.

3 Sets of:

KB Star Plank x :30/side 

Rest as needed 

20 Anchored PVC Sit-ups 

Rest as needed 

-Complete, used 1 26# KB for the planks