4/26/21

AM Workout (0600)

Warmup

Yoga Push Up x 10
Prone Snow Angels x 10
Scapular Pull Ups x 10
x 2-3 Sets

-Complete
 
A1) Half Kneeling Bottom Up KB Press: 2011; 8-10/arm; rest 30sec x 3
A2) Ring Plank: 45-60sec; rest 30sec x 3
A3) Parallette Plank Support Dumbbell Row: 10X2; 6-9/arm; rest 90sec x 3

-26# KB for 3x8/arm ... ring planks were :45 each set and 50# for 3x9/arm on the rows 
  

B1) Semi Supinated Strict Ring Pull Up: 1.1.1.1.1.1 (6 total reps); rest 5sec/rest 30sec x 4

B2) Parallette HSPU Negatives: 6-8sec lowering; 3,3,3,3; rest 90sec

-53# across for the pull-ups, HSPU negatives were a shit-show, tried to get 8 seconds each time, but didn't

C1) Single Arm Dumbbell Bench Press : 20X1; 8-10/arm; rest 30sec x 3
C2) Dual Kettlebell Rack Carry: 40m; rest 60sec x 3

-75# for 3x8/arm on the bench, 2x53# KB for the carries
 
D)

8 Rounds Continuous: 
Ski 15 cals
40sec sec ring FLR
Bike 15 cals
20 sec L sit on Parallettes
10 Burpees 

-Complete ... took 39:40 ... consistently held right around a 5:00/rd pace ... this was the longest cardio I've done in a while, I was happy with the consistency I held, but I had to scale the L-sits to L-tucks the entire time and by the 6/7/8 rounds I was scaling to assisted L-tucks... overall still good aerobic conditioning. 

PM Workout (1400) 

This afternoon was fun, snuck in a few extra exercises given I had the time ... had fun and got a big pump, great afternoon in the gym. 

A.

Bench Press 

Doug

1 @	130	x 10
1 @	185	x 5
1 @	215	x 3
3 @	240	x 3

Alex 

1 @	90	x 10
1 @	125	x 5
1 @	145	x 3
3 @	165	x 3

-Complete ... didn't have a spotter today, but got all these reps fairly easily 

B.

Pause Bench Press

3 sets x 6-8 reps (used 175 last week)

Try to add 5-10 lbs over last week

Strict Pull-ups

3x 10-15 reps 

-Complete at 185# for 3x6 (10# over last week) and 3x15 on the pull-ups

C.

3 Sets of:

Tricep Cable Push-Downs x 12-15 reps

Face Pulls x 20 reps 

-Complete, 55# for 3x15 on the push-downs, 1 red band for the face-pulls

D.

Bicep Barbell Curls x 12-15 reps

DB Side Raises x 10-12 reps 

-3x12 with 75# for the curls, 2x25# for 3x10 on the side raises