6/24/23

Worked out at home this morning... had a really great workout ... I ate a ton of food yesterday given the 11 mile run... my glycogen stores were definitely full... had a great bodybuilding session and got an amazing pump from this session. I am really enjoying these bodybuilding workouts. 

A.

Strict Press 

4 sets of 10 reps @ – RPE 6/10

-115# across 

B.

Seated Arnold Press 

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x35# DB across 

C.

Complete Iron Scap Protocol: 
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band 
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band 
ATYT: 10 reps - Light Band

-Complete

D.

Plate Lateral Raise 

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x5# plate across 

E.

Deficit Push-ups (feet and hands on 45#) 

Strict Pull-ups 

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

-Complete, bodyweight 

F.

Dips 

DB Hammer Curls 

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

-2x35# for the curls, bodyweight dips 

G.

DB Skull Crushers

Barbell Curls 

4 sets: 10 reps - RPE 7 

-2x35# DB for the skull crushers, 65# for the curls