Hit the class workout today, it was a very simple/low volume day, but I still had a good time doing this and it was nice not to be completely wrecked in the gym and leaving feeling good.
A.
For Max Reps:
3:00 Assault Bike Cals
Rest 3:00
3:00 25' Shuttle Runs
Rest 3:00
3:00 Assault Bike Cals
-Result =
63 Cals
50 Shuttle Runs
52 Cals
B.
EMOM 10:
5 Strict C2B Pull-ups
-Result = 7 sets unbroken, then 4/1 ... and two sets of 3/1/1.
C.
15 Minutes Lower Body Stretching
-Complete
PM Workout (1345)
Got in a nice chest/arm pump in the afternoon... kept the weights light and the rest intervals short. Nearly zero shoulder pain at these loads, which is definitely a step in the right direction.
Warm-up
Shoulder Internal Rotation / Extension Work
-Complete
A.
Close Grip Bench Press
4 sets x 8 reps @ 68% of 90% (175#)
-Complete
B.
Spoto Press
1 set x 5 reps
Work up to a 5 rep max. 2 inches off of chest.
B.
Spoto Press
1 set x 5 reps
Work up to a 5 rep max. 2 inches off of chest.
-145#, 155#, 165#
E.
Close Grip Pause Bench Press
3 sets x 10 reps
3 second pause on the chest each rep.
C.
Dumbbell Neutral Grip Incline Bench Press
4 sets x 12 reps
Aim to reach failure at the given rep range.
Dumbbell Neutral Grip Incline Bench Press
4 sets x 12 reps
Aim to reach failure at the given rep range.
-2x35# DB
D.
Bench Dips
4 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.
D.
Bench Dips
4 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.
-Complete, 4x15
E.
Close Grip Pause Bench Press
3 sets x 10 reps
3 second pause on the chest each rep.
-95# Across
F.
Chin Ups
3 sets x 8-12 reps
You can choose the amount of reps as long as it is within the suggested range.
F.
Chin Ups
3 sets x 8-12 reps
You can choose the amount of reps as long as it is within the suggested range.
DB Skull Crushers
3 sets x 10
-Complete, 3x10 on the pull-ups and 2x25# DB for the skull crushers ... nice arm pump finisher
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