2/15/24

Today was a solid workout, despite being extremely stressed/depressed about work/life stress. Home renovations that have become outside of my ability level/available time are really taking a toll on me. It was difficult to focus or enjoy my time in the gym, but forced what I could out of this workout. 

A.

Shoulder Press 

5x10 (try 5x8 weight)

*Rest 2:00-2:30 b/t sets

-135# 

B.

Deficit Push-ups (try bigger deficit than last week)

4 sets: 10 reps 

*Rest 1:00-1:30 b/t sets

-BW, 45# + 25# plates 

C.

Seated Bottom-Up Single Arm KB Press

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

-26# 

D.

Bent Over Lateral Raises

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

-2x15# DB

E.

Plate Lateral Raises 

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

-2x10#

F.

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

G.

KB Crush Grip Bicep Curls

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

-53#

H.

Dips

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

-BW

I.

3 Max Sets:

Max Unbroken Fat Bar Curls (45#)

Max Unbroken Inverse Skull Crushers 

Rest :60

-30/18 ... 22/13 ... 20/12 ... fun arm pump finisher