5/25/22

Today was a solid session... one of the most intense arm pumps I've had in a long time ... really fun time in the gym ... short/nice aerobic sweat after the pump ... great day in the gym. 

A.
Paloff Press 3 sets of 10 reps ea.
Side Plank Band Pulls 3 sets of 10 reps ea.
Russian KBS (72#) 3 sets of 15 reps
Minimal Rest 

-Complete

B.

Leg Lifts 3 sets of 15 reps
Plank 3 sets of 60 seconds
DB Russian Twist (35#) 3 sets of 20 reps (10/side)
Minimal Rest

-Complete 

C.
Dumbbell Overhead Triceps Extension - Single Arm 
Set 1
12 reps
Set 2
10 reps
Set 3
8 reps

EZ Bar Narrow Grip Curl 
Set 1
12 reps
Set 2
10 reps
Set 3
8 reps

Rest for 90 seconds 

-Complete, 15#/15#/25# for the extensions and 65# across for the curls 

D.
Cali Press 3 sets
Set 1
12 reps
Set 2
10 reps
Set 3
8 reps 

Alternating Dumbbell Hammer Curls 3 sets 
Set 1
12 reps
Set 2
10 reps
Set 3
8 reps 

Rest for 90 seconds 

-Complete ... 65# across for the presses ... 2x35# for the curls 

E.
Double Arm Dumbbell Curls 2 sets of 30 reps

Complete the 30 reps as a drop set. Perform 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps to finish the drop set.

Rest for 1 minutes

Incline Dumbbell Skull Crushers 2 sets of 30 reps

Complete the 30 reps as a drop set. Perform 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps to finish the drop set.

Rest for 1 minutes 

-Curls went 50#s/35#s/25#s ... Skull Crushers went 35#s/25#s/15#s ... massive pump 

F.

EMOM 24:

Odd: 15 Cal Bike Erg 

Even: 15 Cal Row 

-Complete