04/05/24

Today was a really solid upper body workout ... felt strong throughout this and enjoyed myself. Got a huge pump. 

A.

Strict Press 

5-5-3-3-1-1 – Building finishing RPE 9
*Rest 2:00-2:30 b/t sets

-135# x 5, 155# x 5, 165# x 3, 175# x 3, 185# x 1, 185# x1 ... toughest set here was actually the 175# for a triple... that was basically ME. 

B.

Seated Arnold Press 

3 sets: 15 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x25#

C.

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

D.

Plate Lateral Raise

3 sets: 15 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x5#

E.

Supinated Grip Pull-ups

Diamond Push-ups

4 sets: 12 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-Complete, BW

F.

Bench Dips

DB Hammer Curls 

3 sets: 15 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-BW and 2x25# 

G.

Cable Tricep Extensions 

Seated DB Curls

3 sets: 15 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-60# and 2x25# 

H.

3 Sets:

KB Side Bends x 20 reps/side

Ab Wheel Roll-Outs x 12 reps
*Rest 1:00-1:30 b/t sets

-Complete, 70# KB