4/24/23

AM Workout (0745)

~3.5 Mile Run ... didn't get the distance here, but ran a total of 32:37 ... slight breeze, sunny and 50 degrees ... great way to start my week. 

PM Workout (1430)

Had a great afternoon workout... got an absolutely massive pump from this... one of the best I've had in a while. Fun day in the gym. 

A.

Weighted Pull Ups

3 sets x 10-15 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.

-20# across ... went 17,10,10 rested 2:30 

 

B.

Weighted Chin-ups 

3 sets x 10-15

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.

After the 3rd set, rest 5 minutes and attempt 1 max unweighted set of strict pull-ups 

-20# across ... went 9,9,8 rested 2:30 ... unweighted set was 15 reps

 

C. 

Lat Pull-Downs

3 sets x 15-20 reps

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

-3x15 with 105# 

 

D.

4 sets:
6 DB Bent Over Rows @RPE7
12 Underhand Barbell Row @RPE8
25 Ring Rows @RPE9
Rest 2:00 – 2:30

-2x100# DB for the DB rows ... 115# for the underhand BB rows ... ROUGH ... always a surprise to have to break up sets of ring rows! Massive pump, fun stuff. 

E.

Plank 

3 sets x 2:00 

Dumbbell Curl

3 sets x 15-20 reps

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

-Complete, 2x25# for the DB curls