7/31/24

AM Workout (0545)

I am still a bit sick... wishing my congestion would have been gone by today... but I pushed throught it and overall had a better workout than yesterday... still lowered the volume a bit today, but got a great workout/pump out of this. 

A.

Deadlift 

4 sets: 8 reps – @ RPE 7-8
*Rest 2:00-2:30 b/t sets

-405#

B.

Strict Pull-ups 

4 sets: 8 reps – @ RPE 7-8
*Rest 2:00-2:30 b/t sets

-20# 

C.

Pendlay Row

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

-165#

D.

Narrow Neutral Grip Lat Pull-Down

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

-110#

E.

Fat Barbell 21’s
3 sets: 21 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-55#

F.

KB Side Bends (15 reps/side) 

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

-70# 

PM Workout (1630)

6 Mile Run 

-Didn't catch the time, but overall had a good/easy run ... got caught in a rain storm for a few minutes, but overall still enjoyed getting this in around DC/the National Mall.