7/13/21

Today was a good workout... lots of movements I struggle with, tough day, but got a great workout, big effort. 

A. 
Close Grip Bench Press
4 sets x 8 reps @ 68% (190#) 
68% of your one rep max bench press.

-Complete, no misses 
 
B.
Spoto Press
1 set x 5 reps
Work up to a 5 rep max. 2 inches off of chest.

-185#, 205#, 220# ... rough, but this is a PR for 5 RM Spoto press 
 
C.
Dumbbell Incline Bench Press
4 sets x 12 reps
Aim to reach failure at the given rep range.

-2x75# for 12,11,10,10 ... very difficult 

D.
Dips
4 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-4x10, unweighted ... felt like ass 
 
E.
Pause Bench Press
3 sets x 10 reps
3 second pause on the chest each rep.

-135# x 6 (fail) ... 125# x 8 (fail) ... 110# x 10 ... I was completely wrecked by this point in the workout... terribly difficult 
 
F.
Chin Ups
3 sets x 8-12 reps
You can choose the amount of reps as long as it is within the suggested range.

'Durante Core' 

3 sets x (10 hollow rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold) 

-3x12 unweighted, complete