6/21/23

 AM Workout (0915)

6 Mile 'Pace' Run 

-55:20 ... averaged out closer to a 9 minute pace (goal pace for the marathon, I think is going to be 8:50) ...  anyway, this was the best I've felt aerobically on so far while running ... it was nice to run slightly faster (9 minute miles vs. 10) and have a low RPE. Nice way to start the day. 

PM Workout (1330)

Got a great pump this afternoon... which was surprising after the longer run this morning, but felt good throughout this lifting session and got a massive pump. 

A.

Bench Press 

4x10 @ RPE 6

-185# across 

B.

Incline Bench Press 

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-155# across 

C.

Hex Press

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x50# across

D.

Lying DB Pull-Over (on bench)

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-50# across 

E.

Rope Extensions, 4 sets: 10 reps - RPE 7

EZ Bar Curl '21s'  4 sets: 21 reps - RPE 7

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

-70# for the extensions, 55# for the curls 

F.

Hammer Curls

EZ Bar French Press 

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x35# for the curls, 55# for the French presses