1/13/22

Today was a really good workout... much better time in the gym today than yesterday. Got a solid upper body pump and then did a core circuit ... lower stress day I the gym, very enjoyable.  Hoping the swelling in my knee is gone by tomorrow. 

A.

Pull Ups

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.

-3x12, unweighted

B.

Lat Pulldowns (Wide 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 105#

C.

Barbell Row

2 sets x 10-15 reps

Bent over row. You can choose the amount of reps as long as it is within the suggested range.

-2x10 with 175# ... this was way more difficult than I thought it would be... haven't been doing a ton of rowing

D.

Dumbbell Side Raises

2 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x12 with 2x15# DB

E.

Barbell Curls

2 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x10 with 85#

F.

Barbell Shrugs

2 sets x 8-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x15 with 235#

G.

Every Minute on the Minutes, for 15 Minutes:

• 20-30 seconds of Hollow Rock Hold

• Russian Twists (Using a suitable weight: challenging but possible)

• Alternating Single Leg V-ups

Athlete’s select the appropriate reps and weight for both Russian Twists and Alt Single Leg V-ups.

Once you complete the first round of Russian Twists and Alt Single Leg V-ups, this will then become your

baseline/goal for every round going forward.

Goal is to be in +/-4 reps each movement

-Complete ... went :20 on the hollow holds, 20 reps with 25# plate on the twists, and 14 reps on the v-ups