03/04/24

AM Workout (0530)

Today was a solid workout ... was surprsingly not sore from the Open workout on Saturday... it was fun to handle 225# for sets of 10 on bench, despite not being able to get all 5 sets. Looking forward to trying that again in the future. 

A.

Bench Press

5x10 (225#)

*Rest 2:30-3:00 b/t sets

-10,10,10,8,6 ... this was rough... first few sets felt great, but the rest interval got me. I was thrashed by the last set. No spotter, so I called it at 6 reps. 

B.

Incline Bench Press 

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

-135# 

C.

Reverse Grip Incline DB Bench Press 

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

-2x25#

D.

DB Bench Press 1 and 1/2 Reps 

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

-2x35#

E.

Resistance Band Chest Fly - High to Low

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

-2x25# crossover symmetry bands

F.

Tricep DB French Press

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

-35#

G.

3 Super-Sets:

Inverted Skull Crusher + Rope Push-Downs

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

-45#

H.

E2 for 10 (5 sets) of:

‘Durante Core’ 

-Complete

PM Workout (1645)

4 Mile Run

-33 Minutes total running ... about a 8:15 pace ... felt nice, ran around the Capitol.