8/28/22

Today was a solid workout, in and out of the gym in about 60 minutes which was nice. Got a massive pump from this. 

A.

Bench Press Prep - 2 sets of banded pull-parts at 80% effort 

-Complete

B.

Bench Press

3 sets x 2 reps (245 last week)

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

Pull Ups

3 sets x 8-10 reps

Come as close to failure as possible without actually failing, within the given rep range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

-Complete, 250# across and 3x10 unweighted ... felt very strong here, got all the reps easily 

 

B.

Seated Strict Press

3 sets x 3 reps (155 last week)

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time. If you are unable to do push press due to a lower body injury, substitute with strict press or seated strict press.

Rack Chins

3 sets x 15-20 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. Add weight if it's too easy, break up the sets if it's too difficult.

-Complete, 160# across, 3x15 unweighted 

 

C.

Seated Dumbbell Shoulder Press

3 sets x 8-10 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

 Supinated Close-Grip Lat Pull-Downs

3 sets x 15-20 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. If you do not have access to a Lat-Pull Down machine do 3 extra sets of Rack-Chins.

-3x10 withs 50#s and 125# for 3x15 on the lat pull-downs 

 

D.

Hammer Curls

3 sets x 15 reps

15 reps per arm. Come as close to failure as possible without actually failing, within the given rep range.

Tricep Rope Push-Downs 

3 sets x 15 reps

-Complete ... 2x35# for the curls and 45# for the push-downs 

E.

Dumbbell Front Raises

3 sets x 12-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

Dumbbell Side Raises

3 sets x 8-10 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-Complete, 2x10# DB