5/7/21

 AM Workout (0600) 

Couldn't get the cardio in this AM due to time constraints... still got a nice bodybuilding/pump workout from this... given the long round yesterday my aerobic system probably needs the rest anyway. 

Warmup

Single Arm Bottoms Up KB Carry x 10m/arm

Scapular Push Ups x 10

Passive Ring Hang x 30sec

x 2-3 Sets

-Complete 

 

A1) Z Press Complex: Barbell Z Press: 30X0; 4-6/reps; rest 15sec +

Single Arm DB Z Press: 20X0; 8/arm; rest 60sec x 3

A2) Alternating Incline Dual Dumbbell Prone Row (Bottom Up): 30X1; 6-8/arm; rest 60sec x 3

-95# for bpzp ... 35# for dbzp ... rough 

 

B1) Alternating Dumbbell Incline Bench Press Top Down: 31X0; 6-8/arm; rest 60sec x 3

B2) Zottman Curls: 2020; 10-12 reps; rest 60sec x 3

-2x50# for the bench press  ... 2x15 for the zottman curls 

 

C1) Turkish Get Up Complex: 2 Single Arm Turkish Sit Up R + 1 Turkish Get Up R x 2 Rounds

+ 2 Single Arm Turkish Sit Up L + 1 Turkish Get Up L x 2 Rounds; rest 30sec x 3

C2) Side Plank DB Powell Raise: 30X0; 8-10/arm; rest 30sec x 3

C3) Strict Knees to Elbows: 30X1; 8-10reps; rest 90sec x 3

-35# for the sit-ups/get-ups ... 10# for the powell raises ... did 3x8 on the knees-to-elbows, but could not maintain a 3 second eccentric... was closer to 2 to 0 for the eccentric... still very hard. 

PM Workout (1500)

A.

Bench Press

Doug

1 @	130	x 10
1 @	190	x 5
1 @	220	x 3
3 @	245	x 3

-Complete ... didn't get all my reps at 245# ... did one set at 245# and barely got it... dropped down to 235# because I didn't have a spotter and didn't want to risk it. Got all the remaining sets at 235# 

Alex

1 @	90	x 10
1 @	130	x 5
1 @	150	x 3
3 @	170	x 3

B.

Board Bench Press (RPE 8)

3 x 8-10 reps (used 225# last week) 

BB Row (RPE 8) 

3 x 8-10 reps (used 205# last week)

-Complete, 3x10 at 205# for both movements ... no spotter and generally not feeling great, got in quality reps and a good pump 

C.

'Death by Strict Pull-ups' w/ weight vest (20/14#)

straight into.. 

'Death by Strict Pull-ups' (unweighted)

-9 Reps (20/14#) ... unbroken sets until 9 which went 6/2/1 

-10 Reps (unweighted) ... unbroken sets until 10, which went 6/2/1/1 

D.

Bent-Over DB Side Raises 

3 x 10 reps 

-Complete, 2x25# DB