2/29/24

Today was a solid session... it was nice to press some heavier weights for less reps ... overall got a nice pump out of this and wasn't too taxing. Still have a slight cough, which sucks. 

A.

Shoulder Press

5 sets: 6 Reps - RPE 7-8
*Rest 2:00-2:30 b/t sets

-155#

B.

Ring Push-ups

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-BW

C.

Double DB ZP 

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25#

D.

Plate Front Raise + Plate Side Raise 

3 sets: 15 Reps (each) - RPE 7
*Rest 1:00-1:30 b/t sets

-2x5# 

E.

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

F.

Seated Alternating DB Curl

3 sets: 15 Reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25#

G.

Barbell Skull Crushers

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-65#