6/02/22

 

Had a long and physical day, but got to sneak this in ... definitely not ideal, was really crunched for time, but I was happy to get in what I could.

A.

Bench Press 

10 reps @ 70% of Bench Press max (200#)

8 reps @ 75% of Bench Press max (215#) 

6 reps @ 80% of Bench Press max (230#) 

External Rotator Off Knee 3 sets of 6 reps ea. AHAP. 2010. 

Rest for 150 seconds

-Complete

B. 

Lat Pull-Down

10 reps

8 reps

6 reps

Arnold Press 

10 reps

8 reps

6 reps

Rest for 90 seconds

-145#, 165#, 185# for the pull-downs ... 2x60# DB for the arnold presses 

C.

DB Bench Press 

12 reps

10 reps

8 reps

DB Single-Arm Row

12 reps

10 reps

8 reps

Seated Lateral Raise 

12 reps

10 reps

8 reps

Plate Y-Raise 

12 reps

10 reps

8 reps

Rest for 90 seconds

-Complete ... only time to get in two rounds due to time constraints ... used 85# DBs for the DB movements and 5# plates for the other ... fun pump finisher... bummed I couldn't get the last set in.