1/28/21

Today was a fun workout. Low stress, restorative session. Got a solid pump and then finished off the session with a short tabata. Good day in the gym, looking forward to some heavier/tougher workouts tomorrow and Saturday. 

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.

-26# for 10,8,8 (last set went 7/1)
 
B.
Lat Pulldowns (Narrow Grip)
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-3x15 at 95#, 110#, 110# 

C.
One Arm Dumbbell Row
2 sets x 10-15 reps
10 - 15 reps per side. You can choose the amount of reps as long as it is within the suggested range.

-2x10/arm with 100# DB 
 
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.

-2x10 with 2x25# DB
 
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.

-2x10 with 2x25# DB
 
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# on a 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 315# (used straps) 
 

H.

Tabata 

1 Round Bike Cals 

1 Round V-Ups

1 Round Ski Cals 

1 Round Tuck-ups

-Complete ... don't remember the reps, but just tried to get some moderate intensity out this