Today was a solid session ... got a nice upper body pump and pushed the ab workout.
A.
Bench Press
3 sets: 1 reps – starting at 90% (255#) building to a heavy single 9/10 RPE
*Rest 2:00-2:30 b/t sets
-255#, 265#, 275# ... no spotter available as I was alone... didn't push the loading much, but these all felt good.
B.
Bench Press
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-185# for 15,12,10 ... this was rough... the :90 interval really got me... but this was a huge pump.
C.
1:1:2 Incline DB Bench
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-2x35#
D.
Incline DB Chest Fly
4 sets: 12 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-2x15#
E.
BB Drag Curls
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-75#
F.
DB Hammer Curls
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-2x25#
G.
Every 2 for 12 (6 sets) of:
‘Durante Core’ x (12 reps each movement)
-Complete ... a few weeks ago I added 2 reps to each movement and today I added another set... last set was tough, but doable, fun effort.
H.
In as few sets as possible:
100 Banded Tricep Push-downs (1 purple band)
-Result = 30, 20, 20, 15, 15 ... took about :30 betweenn each set... massive tricep pump finisher.
No comments:
Post a Comment