7/11/21

Today was a good workout... back from Maine and in the gym... currently not following a specific program, but put this together and enjoyed myself. Got a pump and a short sweat. 

A. 
Pull Ups
3 sets x 8-12 reps

Rest :30-45 seconds 

Strict Dips

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.

-3x10, unweighted, on each movement 

B.

Tricep Extensions 

3x 12-15 reps 

-3x12 with 60#, narrow grip cable push-downs 

C.
Lat Pulldowns (Wide or 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 with 95#, wide grip 
 
E.
Barbell Row
2 sets x 10-15 reps

-155# for 15, 185# for 10 
 
F.
Dumbbell Side Raises or Cable Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x15# DB for 2x15
 
G.
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.

-2x15# DB for 2x15
 
H.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-75# for 2x12
 
I. 
Dumbbell Shrugs
2 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x100# DB for 2x15
 

J. 

On a running clock:

10,9,8...1

Ski Cals

Ring Row (feet elevated to parallel) 

when the clock reaches 12:00... 

10,9,8...1 

Bike Cals

KBS (72/53#) 

-Complete ... both of these took about 8 minutes ... fun sweat, nice finisher