06/08/24

Today was overall a really solid workout... got a really big back/bicep pump... didn't feel particularly great when I woke up today... got up at 5:15 this morning (on a Saturday) to get this in before a busy day... happy to get it in and once I got warmed up I felt solid throughout the workout. 

A.

Deadlift

2 sets: 5-3-1 reps - RPE 7-8
*Rest 2:00-2:30 b/t sets 

-405# x 5, 435# x 3, 485# x 1 for both sets 

B.

Strict Pull-ups

4x10 + 1 max effort BW set 

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

-20# for 4x10, 13 BW ... massive arm pump here. 

C.

Suinated Grip BB Row

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

-155#

D.

DB Pull-Overs

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

-35#

E.

Hammer Curls

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

-2x35#

G.

EZ Bar Curls 

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

-75#

H.

KB Side Bends x 20 reps/side 

Plank x :60

3 Sets 

*Rest 1:00-1:30 b/t sets 

-72# KB, BW plank