01/01/24

Today was a solid workout ... it was nice to switch from powerlifting to bodybuilding ... got in lots of light reps and got a massive 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: 10 Reps - RPE 6
*Rest 2:00-2:30 b/t sets

-185# across ... probably slightly higher RPE than 6 ... but definitely no where near failure, but the 2:00 rest interval got me. 

B.

Alternating Incline DB Press

4 sets: 10 Reps (each side) - RPE 8
*Rest 1:00-1:30 b/t sets

-2x50# DBs

C.

Double DB Bench Press 1 + 1/2 reps 

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

-2x50# DBs

D.

Incline DB Chest Fly

4 sets: 12 reps – RPE 8
*Rest 1:00-1:30 b/t sets

-2x15# DBs

E.

Single Arm Tricep Extension 

4 sets: 10 reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets 

-25#, cable extensions 

F.

DB Kick-Backs 

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

-2x15# DB

G.

Every 2 for 10 (5 sets) of:

'Durante Core'

-Complete