12/7/23

AM Workout (0800)

Track Workout

A.
1600m Easy
-straight into into-
10 sets:
100m at RPE8,
300m at RPE3
-No rest b/t sets or reps-

-Complete ... This morning was a solid workout ... didn't time any of it, just went for high intensity on the 100s, great workout overall and enjoyable. It was a bit cold, about 34 degrees, but overall a nice way to start the day ... still feel good running coming off the marathon. 

PM Workout (1430)

Had a decent/lower volume workout this afternoon. Nice back/bi pump, but nothing too crazy. 

A.

Strict Pull-ups (supinated grip) 

3 sets x 8-12 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x12, BW

 

B.

Lat Pulldowns (Narrow Grip)

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x12, 135#

 

C.

One Arm Dumbbell Row

3 sets x 10-15 reps

10 - 15 reps per side. You can choose the amount of reps as long as it is within the suggested range.

-3x10, 75#

 

D.

Plate Lateral Raises

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x10 with 2x10# plate

 

E.

Dumbbell Bent-Over Side Raises

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x15 with 2x5# 

 

F.

Fat Barbell Curls

3 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x10 with 75# 

 

G.

Dumbbell Shrugs

3 sets x 8-15 reps

You can choose the amount of reps as long as it is within the suggested range.

3 sets of Plank x :60

-3x15 with 2x100# DB