6/24/24

AM Workout (0545)

A.

Bench Press 

3, 5, 8, 10, 20 – RPE 7-8

*Rest 2:00-2:30 b/t sets

then... 

1 Max Set of Close Grip Bench at 95# 

-255# x 3, 240# x 5, 225# x 8, 205# x 10, 155# x 18 (fail - didn't get 20), 23 reps CGBP at 95# 

B.

DB Incline Bench Press 

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

-2x50#

C.

Hex Press 

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

-2x50#

D.

DB Chest Fly

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.

Single-Arm DB Kickback

4 sets: 10 reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets

-15# 

G.

Every 2 for 20 (10 sets) of:

‘Durante Core’ 

-Complete ... felt much better than last week. 

PM Workout (1500)

 

5 Mile Run 

-Ran almost exactly 45 minutes / 9 minute mile pace ... it was really hot int DC today... about 86 when I was running ... definitely didn't push the pace, but just enjoyed myself and got this in.