7/22/24

Today was a solid chest/arms/arbs workout ... great way to start the week. Got a massive pump from this and enjoyed myself... lots of light weights that kicked my ass. 

A.

Bench Press

5 sets: 5 reps – @ 77.5% of 1RM (235#)
*Rest 2:00-2:30 b/t sets

-Complete 

B.

Barbell Incline Bench Press 

3 sets: 15 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-135# for 15, 14, 10 ... rough. 

C.

Close Grip Bench Press 

3 sets: 15 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-135# x10, then 115# for 15, 13 ... rough. 

D.

Hex Press

3 sets: 15 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-2x35#

E.

DB Flyes

3 sets: 15 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-2x15#

F.

Standing Tricep Extensions (banded) 

3 sets: 15 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-purple band

G.

Single Arm DB Kick-Backs

3 sets: 15 reps (each side)– RPE 7
*Rest 1:00-1:30 b/t sets

-15# DB 

H. 

‘Durante Core’

Every 2 for 20 (10 sets) of:

11 Reps each move 

-Complete