6/17/22

Today was a decent session ... overall tired from the field and distracted with lame work stuff, but got in what I could and got a pump.

A.
Bench Press
3 x 8 -12

-205# for 10, 8, 8 

 

B.

DB Tricep Extensions

3 sets x 12-15 reps

Barbell Row    

3 sets x 10 reps

-Complete ... 80# extensions, seated ... 205# across on the BB Row

 

C.

Neutral Grip Pull Ups

3 sets x 8-12 reps

-12,12,11

 

D.

Behind the Neck Lat Pulldowns 

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-Went light on these as they are not a movement I regularly do ... was a nice change. 40#, 50#, 60# 

 

E.

Rope Hammer Curl, EMOM: 

10x10

straight into...

Rope Tricep Extensions, EMOM:

10x10

-Complete ... used 45# for the curls ... 35# for the extensions ... fun work. 

F.

Dumbbell Side Raises 

3 sets x 10

Plank x :60 

-2x25# DB 

 

G.

Dumbbell Bent-Over Side Raises

3 sets x 10

Side Plank x :45/side 

-Complete

 

H.

DB Dumbbell Shrugs

3 sets x 15 reps

Max Push-ups on DBs

Rest :60 

-Complete ... 20,18,15 on the push-ups

I.

Max BB curls; 2010 tempo with 45# Bar 

-20 reps