6/14/22

 AM Workout (0615) 

E Course

-58:00 total running time / 5 miles of rolling hills/obstacles in boots/utes. Overall felt good on this, I always enjoy getting in the TBS endurance course. 

PM Workout (1700)

Got a surprisingly nice pump in the afternoon... happy to sneak this in after an early morning E-course / long day of training. 

A.

Bench Press

5 x 5  reps @ 80% (225#)

80% of your one max rep bench press.

-Complete

 

B.

Bench Press

3 sets x 10-12 reps

Lower the weight to a number that will have you reaching failure within the given rep range.

-10,10, 8 with 185# ... rough. 

 

C.

Close Grip Bench Press

3 sets x 10-12 reps

Aim to reach failure within the given rep range.

-3x8 with 145# ... I felt pretty smashed from A and B, only got 3x8

D.

Lat Pull-Downs

3 sets x 10

-Complete, 165# across 

 

E.

EZ Bar Cable Curl

3 sets x 15 reps

The goal is to come as close to failure as possible within the given rep range without actually failing for all three sets.

EZ Bar Cable Tricep Push-downs 

3 Sets x 15 reps 

Rest :60

-Complete ... massive pump, don't remember the weights 

 

F.

Shoulder "I"s

1 set  20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "I"s.

Shoulder "Y"s

1 set x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "Y"s.

Shoulder "T"s

1 set x 20 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at "T"s

-Complete, 1 long super-set with 2x2.5# plates