06/2/23

AM Workout (0700)

8 Mile Run 

-1:19 ... this is the longest I've ran since the 2019 marathon training we did... surprisingly felt pretty decent  ... kept the pace on the easier side and just ran at a comfortable and sustainable pace. 

PM Workout (1245)

I was pretty tired after the run this morning... but once I got around to lifting this afternoon I felt pretty good. Got a nice pump out of this. 

A. 

Bench Press 

6 sets of 4 reps @ – RPE 8.5/10 (attempt to go a little heavier than last week)

*Rest 2:00-2:30 b/t sets 

-Complete, across at 230# 

B. 

Alt DB Tempo Incline Bench + Double DB Incline Bench 

4 sets: 8 reps (Complete 8 reps alternating, then complete 8 reps together) - RPE 7

*Rest 1:00-1:30 b/t sets 

**Tempo for this movement is 2 sec negative + 1 sec pause in bottom + explosive press up. No Tempo on Double Incline Bench 

-Complete, across at 2x35# DB

C. 

Reverse Grip Bench 

4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets 

-Complete, 2 sets at 95#, 2 sets at 115# 

D. 

Resistance Band Chest Fly, High to Low 

4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets 

-Complete, 25# cross over symmetry band 

E. 

Ring Curls 

DB Skull Crushers 

4 sets: 10 reps - RPE 7

*Rest 1:00-1:30 b/t sets 

-Complete, 2x25# DB 

F. 

Seated Tricep DB French Press 

Bent-Over DB Curls 

4 sets: 10 reps - RPE 7

*Rest 1:00-1:30 b/t sets

-Complete, 55# for the French press and  2x25# DB for the curls