6/15/21

Today was an okay workout, nothing too crazy. Got a nice chest pump and kept everything at reasonable intensity/loading. Going into the field tomorrow. 

A.
DB Bent-Over Side Raises
2x 8-12 reps @ 60% effort 

-2x8 reps with 2x25# DB 

B.
Bench Press
3 sets x 5 reps @ 80% (225#) 
85% of your one rep max bench press.

-Complete, no misses, no spotter
 
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 8, 6 
 
D.
Cable Flyes 
3 sets x 10-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.

-Complete ... don't remember the weight, just went 3x12
 
E.
Dips
3 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.

-Complete, 3x10 unweighted 
 
F.
Skull Crushers
3 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-80# with EZ bar for 3x10 
 
G.
Tricep Extensions
3 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.

-3x15 cable push-downs, 44# for 1 set and 55# for 2 sets