Cut out the cardio today due to generally feeling tired/fatigued ... haven't taken a day off in over a week due to some schedule/time constraints and having to throw in a 75 minute run in on a day that should have been a rest day... anyway, got a nice pump from this bodybuilding stuff and was in/out of the gym in less than an hour.
Warmup
Tall Plank Theraband Lateral Walk 20'/side
Single Arm Trap 3 Raise w/ DB Isometric x 10/arm Light Slow
Scapular Ring Rows x 10 (pause 1sec at top)
x 2-3 Sets
-Complete
A1) Standing Landmine Press: 20X1; 7-9reps/arm; rest 30sec x 3
• Building load from last week
A2) Tuck L-Sit on Parallettes: 30-40sec; rest 30sec x 3
A3) Dual KB Bent Over Row: 11X2; 8-10 reps; rest 90sec x 3
-105# for 3x8/arm ... :30 for each L-sit and 2x35# KB for 3x10 on the rows
B1) Strict Pull Ups: 21X2; 3-5 reps; rest 30sec x 3
B2) Push Up Complex: 3-5 Strict HSPU; 31X1; rest 15sec + 7-9 Ring Push Ups; 2020; rest 90sec before B1 x 3 sets
-Complete ... HSPU went 5/5/3 and 7 ring push-ups each set
C1) Alternating Dumbbell Bench Press (Top Down): 2020; 8/arm; rest 30sec x 3
C2) Filly March: 25 steps/arm; rest 60sec x 3
-2x50# DB for the bench and 2x53# KB for the marches
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