01/02/24

Today was a solid workout ... got this done in right around 60 minutes ... got a massive upper body/bicep pump ... fun stuff. 

Warm-up

3 Rounds
15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar)
5 iron cross (each side)
5 down dog/seal pose transitions

-Complete

A.

Deadlift 

4 sets: 10 Reps - RPE 6
*Rest 2:00-2:30 b/t sets

-315# 

B.

Strict Weighted Pull-ups

4 sets: 10 Reps - RPE 6
*Rest 2:00-2:30 b/t sets

-Bodyweight  

C.

Double DB Standing Bent Over Row

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

-2x50# 

D.

Single Arm Lat Pull-Down

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

-45# 

E.

Incline DB Curls

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

-2x25# 

F.

Incline DB Hammer Curls

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

-2x25#

G.

Single DB Head Curl 

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

-50#