2/17/22

AM Workout (0630)

Today was a decent session, not too taxing and a nice pump. 

A. 

Supinated Grip Pull-ups (used more than 20#)

3 sets x 8-12 reps

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

-3x10 with 35# (went 10,10, 9/1)

B.

Single Arm Cable Pulldowns

3 sets x 10-15 reps

10 - 15 reps per side. You can choose the amount of reps as long as it is within the suggested range.

-3x15/arm ... went 45#, 55#, 65#

C.

T-Bar Rows

2 sets x 10-15 reps

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

-2x15 ... went 180#, 195#

D.

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 with 25# cross over symmetry

E.

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 with 2x15# DB

F.

Neutral Grip Barbell Curls

2 sets x 6-12 reps

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

-2x12 with 75#

G.

Dumbbell 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 2x100# DB

H.

Complete the following three stations:

1. Anchored PVC Sit-ups 

• Every 30 seconds for 5 minutes: 5-10 reps

2. Superman hold

• Every 30 seconds for 5 minutes: 5-10 seconds

3. Hollow rock hold or tuck hold

• Every 30 seconds for 5 minutes: 10-15 seconds

(rest no more than 3:00 minutes between stations)

-Complete ... went 10 for the first 2 minutes on the sit-ups, then finished out at 8 reps for the rest of the sets ... Supermans and hollow holds went :10 each time

PM Workout (1400)

3 Mile Easy Run

-Just around 27 minutes total time ... took this nice and easy ... no pain from my achilles, which I am very happy about.