5/01/24

Today was a really solid upper body / arm workout ... definitely the best workout I've had this week... kept the weights light and the rest intervals short, got a huge pump. 

A.

Strict Press 

2 sets: 5-3-1 reps – at the heaviest from the past 3 weeks.
*Rest 2:00-2:30 b/t sets

-155# x 5, 170# x 3, 185# x 1 

B.

DB Press 

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

-2x35# 

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.

Diamond Push-ups

Bodyweight Row, Feet Elevated 

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

-BW

E.

Bench Dips 

Barbell Drag Curls 

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

-BW + 65# curls 

F.

DB French Press 

DB Curls 

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

-50# french press, 2x35# curls 

G.

3 Sets:

Ring See-Saw x 15 reps 

KB Side Bends x 15 reps/each side 

Rest :60

-Complete, 70# KB