5/13/22

Today was a solid workout ... felt great on parts A-C ... got a massive pump and enjoyed those parts a lot ... similar to last week part D thrashed me ... I didn't push it as hard as last week because I had nausea for about 30 minutes after last week trying to maintain 100+ RPM for each interval ... kept it just above 90 for all 12 intervals today. 

A.

Seated Dumbbell Military Press 5 sets of 10 reps

Estimate a 1 Rep Max for this movement and then take 60% of that for your sets.
Rest for 45 seconds
Dumbbell Row - Double Arm 5 sets of 10 reps
View Exercise Details
 Rest for 45 seconds

-50#s for the presses ... 75#s for the rows 

B.
Supinated Grip Lat Pulldown 5 sets of 10 reps
 Rest for 45 seconds
Dumbbell Bench Press 5 sets of 10 reps
 Rest for 45 seconds

-115# for the lat pull-downs and 2x75# for the bench 

C.
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

-105# for the presses ... 155# on the rows ... 2x5# plate for the t-raises and 100#s for the shrugs ... kept the weights consistent across ... this was a tough, full body pump 

D.
EMOM 12:

:15 Assault Bike at 97% effort

:45 Easy Bike 

-Complete