7/12/24

AM Workout (0540)

Today was a solid day in the gym... my son woke up in the middle of this, but I still was fortunately able to get everything, but some of the rest intervals were a little longer... but overall still got a solid pump out of this. 

A.

Behind the Neck Strict Press 

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

-105# 

B.

Seated DB Strict Press 1 and 1/2 Reps 

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x25# ... this was SO hard... I was getting rocked by 25# DBs... 

C.

Half-Kneeling Bottom-Up KB Press 

4 sets: 5 reps (each side) - RPE 8
*Rest 1:00-1:30 b/t sets

-18# KB

D.

Bent Over Lateral Raise

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x15#

E.

Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band

-Complete

F.

Strict Dips 

4 sets: 10 reps - RPE 7-8
*Rest 1:00-1:30 b/t sets

-Complete 

G.

4 sets:
10 EZ Barbell Curls (narrow grip) at RPE7-8
10 Cable Tricep Rope Extensions at RPE7-8
*Rest 1:00

-75# curls, 70# push-downs 

H.

4 sets:
10 EZ Barbell Curls (wide grip) at RPE7-8
10 Cable Extensions at RPE7-8
*Rest 1:00

-75# curls, 70# push-downs 

PM Workout (1400)

Easy 6.15 Mile Run 

-57:26 total running time ... ran easy from the Capitol around the tidal basin in DC ... it was hot, about 80 degrees and humid, but it was nice to run after a tough week... it has been super hot in DC the last few weeks (sometimes over 100!) and impossibl to run. It was good to get out the door and move.