3/10/22

AM Workout (0700)

Had a decent workout this morning, got a back/bicep pump. 

 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.

-3x8 with 53# + a drop set (bodyweight) after the last set ... got 8 reps.

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 with 70#

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.

-205# x15, 215# x 15

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.

-2x15 with 2x15# 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 25# 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.

-2x10 with 345#

H.

1. V-ups

• 5-8 reps, every 30 seconds, for 5 minutes

2. Russian twists

• 150 reps with 10-25lb weight

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

-Complete ... hit 8 v-ups each set ... RTs took about 2:30 with 50/25/25/25/25 rep scheme

PM Workout (1400)

Easy 2-3 Mile Run 

-28:06 total time, nice and easy, great weather, about 50 and sunny.