7/02/23

 I am still up in Maine for the 4th of July weekend ... dropped into a local gym and got a nice bodybuilding workout out of this ... fun stuff, got a nice pump. 

Warm-up

3 rounds
10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels
5 scorpions (each side)

-Complete 

A.

Bench Press

4 sets of 10 reps @ – RPE 6/10
*Rest 2:00-2:30 b/t sets

-Complete, 185# 

B.

Incline Bench Press

4 sets of 10 reps @ – RPE 6/10
*Rest 2:00-2:30 b/t sets

-Complete, 135# 

C.

1:1:2 Incline DB Bench Press

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

-Complete, 2x35# DB

D.

Single Arm DB Bench Press 

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

-Complete, 50# DB

E.

Banded Flyes, High to Low

Lat Pull-Downs 

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

-Complete ... don't remember the weights 

F.

Preacher Curls 

Double DB Skull Crushers 

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

-Complete ... don't remember the weights 

G.

Cable Curls

Cable Push-Downs 

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

-Complete ... don't remember the weights