4/10/24

AM Workout (0520)

Today was a decent workout ... got a great upper body / arm pump. 

A.

Strict Press

5-3-1-1-1 - start at 65% (135#) building to 9/10 RPE
*Rest 2:00-2:30 b/t sets

-135# x 5, 165# x 3, 185# x 1, 175# x 1, 175# x 1 ... first single at 185# was ME ... barely got that rep. I wanted to start there and go up, but it felt so heavy that I dropped down and got a few quality reps in. 

B.

DB Z-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.

Ring Y Raise

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

-BW

E.

Deficit Push-ups

Body Row (on racked barbell) 

5 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-BW ... deficit of 45# + 35# bumpers 

F.

Dips

Barbell Curls 

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

-BW, 65#

G.

Seated DB French Press

DB Hammer Curls

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

-50#, 2x25#

H.

3 Sets:

Ring See Saws x 10 

KB Side Bends x 20/side 

Bicycle Crunches x 50 

Rest :60

-Complete

PM Workout (1600)

Easy 4 Mile Run 

-36:40 total running time ... took this nice and easy ... still a bit tired in my legs from Sunday's run ... I definitely didn't realize how much that run took out of me ... but taking this week light on my aerobic workouts.