5/18/24

Today was overall a decent workout... didn't feel particularly good, but got a decent pump by the end of it. Had to get up at 5 am on a Saturday to get this in, but glad I did. 

A.

Strict Press 

4 x 10 @ RPE 7

Rest 2 - 2:30 b/t sets 

-135# for 10,10,9,8 ... rough. 

B.

Seated Arnold Press

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25#

C.

Plate Snow Angels

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x5# 

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 Later Raises

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x10# 

F.

Diamond Push-ups

Bodyweight Row, Feet Elevated 

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

-BW

G.

Bench Dips 

Barbell Drag Curls 

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

-BW + 75#

H. 

DB French Press 

DB Curls 

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

-50# FP + 2x25# DB curls