7/8/21

Had a decent workout today ... still on vacation, but dipped into a local gym and got a quick workout. Didn't feel particularly great, but got in a whole body workout and some quality reps. 

A.
Back Squat
3 sets x 6-8 reps 

-275# x 8, 275# x 8, 300# x 6 ... no sleeves/belt/lifters 

B.
Bench Press
3 sets x 5 reps
Choose a weight that is challenging for 3x5.

-225# across ... went 5,5,4 ... didn't attempt the 15th rep... was going towards complete failure there and just called it 
 
C.
Strict Press
3 sets x 5 reps
Choose a weight that is challenging for 3x5.

-145# for 3x5 
 
D.

Incline DB Bench Press 

2 sets x 12-15 reps
V-Ups
2 sets x 12-15 reps
Come as close to failure as possible with out actually failing, within the given rep range. 

-2x60# for 15, 2x70# for 12 ... 2x15 for v-ups 

E.

Seated DB Arnold Press 

2 sets x 8-12 reps
Good Mornings
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x8 with 2x40# DB for the Arnold presses ... 2x10 with 135# for the good-mornings 
 
F.
Heels Elevated Narrow Stance Goblet Squat
2 sets x 10-15 reps
Narrow stance back squats with parallel feet and raised heels. You can choose the amount of reps as long as it is within the suggested range.

Russian Twists 
2 sets x 20 reps
Come as close to failure as possible with out actually failing, within the given rep range. 

-55# for 2x15 on the squats ... 2x20 with 20# med-ball for the twists 

G.

Fat Bar Curls 

2x10-12 reps 

Tricep Rope Push-Downs

2x10-12 reps

-Complete ... don't remember the weights, just got this in quickly... nice pump finisher