2/24/22

This morning was a decent workout, got a nice pump and felt good on everything. Looking forward to training 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.

-40# across ... 10,8,8

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 125#

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.

-2x12 with 195#

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.

-2x10 with 2x25# DB

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.

-2x10 with 2x25# DB

F.

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 95#

G.

Barbell Shrugs

2 sets x 8-15 reps

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

-275# for 2x15

H. 

1. Alternating leg V-ups

• 4 sets of 14-20 reps

2. Strict toes-to-bar or strict knee raises

• 4 sets of 5-10 with a controlled

Perform the eccentric or “lowering” portion of the exercise slowly and with control.

(2-3 seconds for each rep)

3. Weighted sit-ups

• 4 sets of 15-25 reps with 10-25lb weight

Rest no more than 2 minutes between sets/exercises 

-Complete ... went through this as an EMOM ... 20 v-ups / 10 strict knee raises / 15 sit-ups with 25#