6/25/24

AM Workout (0545)

This morning was a solid back/bicep pump. 

A.

Pendlay Row

4 sets: 10 reps – RPE 7
*Rest 2:00-2:30 b/t sets

-165#

B.

Strict Pull-ups

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

-BW

C.

Reverse Grip Lat Pull-Down

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

-110#

D.

Single Arm DB Row

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

-75#

E.

DB Preacher Curl (on bench) 

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

-2x15#

F.

Fat Barbell Curls 

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

-75#

G.

KB Side Bends  

50 reps/each side  – RPE 7

-53# ... did these in one unbroken set for each side due to time constraints ... massive trap pump 

PM Workout (1315)

Had some extra time in my schedule today so I snuck this in... really fun to get in and I enjoyed doing this. Fun crossfit cardio. 

A.

5 RFT:

500m Row

12 Deadlifts (315#)

-16:12 ... fun stuff, unbroken, nice sweat / pump.