8/23/24

Today was an okay workout... not the best time in the gym, but kept the intensity moderate today coming off of my vacation / tapering down for the race on Sunday. 

A.

Pendlay Row

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

-165#

B.

Strict Pull-ups

5 sets: 5 reps – RPE 7-8
*Rest 2:00-2:30 b/t sets

-35#

C.

Supinated Grip Lat Pull-Down

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

-115#

D.

Double DB Row w/ 1 second pause at top 

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

-2x50#

E.

Single DB Double Head Curl

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

-50#

F.

3 sets:

6 Barbell Curls at RPE 9
12 Dumbbell Hammer Curls at RPE 8
10 Bodyweight Rows at RPE 7-8
-rest 1-2 minutes between sets-

-95# BB carls, 2x25# HC 

G.

3 Sets:

Plank x :60 

KB Side Bends x 15 each side (53#)

BB Calf Raises x 15 reps (135#)

Rest 2:00 

-Complete