Today was a decent workout... still not feeling great benching... I was hoping to feel better on the sets of 10 this week... but I still felt like trash. Regardless, got a solid chest/tricep pump by the end of this.
A.
Bench Press
4 sets: 10 reps
*Rest 2:00-2:30 b/t sets
-10,10,9,9 with 205# ... rough ... used same weight as last week and was hoping to feel better on this, but only got 1 more rep (on the last set)
B.
BB Incline Bench Press
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-15,10,10 ... terrible after part A.
C.
Dumbbell Bench Press
2 sets
Max Reps (2x70/50) (RPE 7-8)
-Rest :30-
Max Reps (2x50/35) (RPE 6-7)
-Rest :30-
Max Reps (2x35/25) (RPE 4-5)
-Rest 2:00 b/t sets-
*Leave 1-2 reps in the tank for each max set
-8 / 12 / 15
-6 / 10 / 17 ... very tough... particularly after A and B.
D.
Resistance Band Chest Fly - High to Low
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-2x25# bands
E.
Tricep Push-Downs
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-70#
F.
Tricep Rope Push-Downs
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-55#
G.
Ticeo DB Kick-Backs
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
-2x15#
H.
Every 2 for 12 (6 sets) of:
‘Durante Core’ x 10 reps each movement
-Complete
No comments:
Post a Comment