05/06/22

I REALLY underestimated the difficulty of today's workout... parts A and B were super fun/pumpy ... part C left me covered in sweat and part D was completely painful. 

A.
Seated Dumbbell Military Press 5 sets of 12 reps
Estimate a 1 Rep Max for this movement and then take 55% of that for your sets.
Rest for 45 seconds
Dumbbell Row - Double Arm 5 sets of 12 reps
Rest for 45 seconds 

-2x35# for the military press ... and 2x50# for the rows 

B.
For groups B & C sets below try to work up to an RPE of 8-9 on the last set. Your first couple of sets should build to this weight.
Supinated Grip Lat Pulldown 5 sets of 12 reps
Rest for 45 seconds
Dumbbell Bench Press 5 sets of 12 reps
Rest for 45 seconds 

-100# lat pull-downs / 2x50# for the first 3 sets ... then went up to 125#/2x75# for the last two sets

C. 

3 Super-Sets: 
Barbell Shoulder Press
Set 1
20 reps
Set 2
15 reps
Set 3
12 reps

Barbell Row 
Set 1
20 reps
Set 2
15 reps 
Set 3
12 reps

Bent Over T-Raise  
Set 1
20 reps
Set 2
15 reps
Set 3
12 reps

Dumbbell Shrug  
Set 1
20 reps
Set 2
15 reps
Set 3
12 reps
Rest for 90 seconds 

-Complete ... went 115 (didn't get 20, got 15 reps) and then 95/95 on the presses ... 145/165/165 on the rows ... 5# plates on the T-Raises and 2x100# DB for the shrugs ... much more difficult than I anticipated 

D.
10 Sets of:
:15 Assault Bike @ 97% Effort
:45 Easy

-Complete ... tried to keep this over 100 RPM ... kept that for a few minutes and then it really caught up with me ... this rocked me... I really put out a big effort and this tossed my salad.