03/03/22

AM Workout (0700)

This morning was a nice workout, got a big pump, not too taxing. Enjoyable day.

A.

Supinated Grip Pull-ups (35# for 10s last week)

3 sets x 8-12 reps

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

-45# x 10, 8, 8

B.

Supinated Grip Lat Pulldowns (Narrow Grip)

3 sets x 10-15 reps

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

-90#, 115#, 140# x15

C.

One Arm Dumbbell Row

2 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.

-100# DB for 2x12/arm

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.

-25# cable for 2x15/arm

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.

-2x25# for 2x10

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.

-Fat bar, 85# for 2x10

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.

-2x100# DB for 2x15

H.

1. Parralete Knee tuck

• Accumulate 90 seconds with as little rest/sets as possible

2. Hollow rocks

• 100 reps 

3. Bicycle crunches

• 100 reps

4. Hollow rocks 

• 50 reps 

5. Bicycle crunches

• 50 reps

6. Bridge hold

• Max effort hold (aim for around 50-60% of the time that you achieved in week 1, plank test.

Aim is to reach the allotted reps/time with as little rest/sets as possible whilst maintaining good posture and

technique.

(rest no more than 1:00 minute between movements)

-Complete ... this took about 15 minutes ... tough on the core, hit 2:30 for the bridge hold 

PM Workout (1200) 

2-3 Mile Easy Run 

-Complete ... 26:27 ... unknown distance, kept this really easy ... breaking in a new pair of shoes.