6/18/24

Had a decent workout this morning despite being interrupted by my son and having to work around him starting at part D... definitely didn't get as much intensity out of this from there on out, but I was happy with how the first few parts went. Solid chest/tris work. 

A.

Bench Press 

1 set: 1 rep – build to a 1RM
*Rest 2:00-2:30 b/t sets

then… 

sets of 5, 8, 10, 20 @ RPE 7-8 for each 

-1 = 275#, 5 = 245#, 8 = 225#, 10 = 205#, 20 = 165# (failed this set ... only got 14 reps) 

B.

Incline DB Bench Press 

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

-2x50#

C.

Reverse Grip Barbell Bench Press

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

-95#... wanted to go heavier, but A and B wrecked me 

D.

DB Flyes 

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

-2x15#

E.

DB Skull Crushers 

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

-2x25#

F.

Tricep Extensions 

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

-70#

G.

Banded Tricep Extensions 

4 sets: Max Reps 

*Rest 1:00-1:30 b/t sets 

-purple band, getting between 12-20 reps each set

H.

Every 2 for 20 (10 sets) of:

‘Durante Core’ (10 hollow-rocks, 10 tuck-ups, 10 v-ups, :10 hollow hold) 

-Complete ... I've always wanted to do this for 10 sets on the 2 minutes... finally got it, fun stuff.