4/18/26

Today was a super solid workout, got a really big pump and enjoyed myself in the gym today. 

A.

Strict Press 

3 sets: 3 reps – starting at 80% (145#) building to a heavy triple 9/10 RPE

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

-145#, 165#, 180# 

B.

DB Bench Press 

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

-2x75# DB 

C.

Seated DB Shoulder Press 

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

-2x25# DB

D.

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

E.

Bent Over Lateral Raise

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

-2x5# plates

F.

Banded Push-ups

Bodyweight Row on Barbell

5 sets: 10 reps - RPE 7 

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

-1 black band, BW rows

G.

Strict Dips

Fat Barbell Curls 

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

-BW dips, 65# bar

H.

Rope Tricep Extensions

Hammer Curls 

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

-60# extensions, 2x25# DB 

I.

Ring Seesaw 

5 sets: 10 reps
*Rest 1:00  b/t sets

-Complete