7/23/24

AM Workout (0545)

Today was a solid back/bicep workout ... felt much better DLing than last week despite adding 20# to the bar, this was nice as I was dreading the DLs a bit after feeling bad on them last week. Overall a solid workout, fun stuff. 

A,

Deadlift 

5 sets: 5 reps – @ 77.5% of 1RM (425#)
*Rest 2:00-2:30 b/t sets

-Complete

B.

Pendlay Rows 

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

-155#

C.

Every 2 for 8 (4 sets) of:

:30 deadhang from pull-up bar

-Complete ... was going to try for :45 each set, but this was tough on my grip... looking forward to improve here a bit over the coming weeks. 

D.

Narrow Neutral Grip Lat Pull-Downs 

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

-100#

E.

Single-Arm DB Rows 

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

-50#

F.

Incline DB Curls 

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

-2x15#

G.

DB Preacher Curls

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

-2x15#

H.

Star Planks 

Every 2 for 8 (4 sets) of:

:30/side 

-Complete, BW

PM Workout (1700)

5 Mile Run 

-Easy 5 miles, ran around a 9 minute pace for a total running time of just under 45 minutes ... it was a hot day in DC ... but it was nice to get this in after a long/busy work day.