8/7/24

 AM Workout (0545)

Didn't feel strong today... but as I went through this and got through the heavier sets I got a great pump and enjoyed myself in the gym... rough coming off of sickness, happy to get a pump though. 

A.

Bench Press 

5x5 at RPE 7-8 

*Rest 2:00-2:30 b/t sets

-225# across ... failed the last rep of the last set 

B.

Bench Press 

3x12 at RPE 7-8 

*Rest 2:00-2:30 b/t sets

-185# for 12, 8, 7 ... rough. 

C.

Incline DB Bench Press 

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

-2x35#

D.

Close Grip Bench Press 

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

-95#

E.

Banded Chest Flys

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

-2x25# cables 

F.

DB Skull Crushers 

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

-2x25# 

G.

Bench Dips 

Tricep Rope Push-Downs

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

-BW dips, 55# extensions 

H.

Every 2 for 12 (6 sets) of:

‘Durante Core’ x 11 reps each movement 

-Complete

PM Workout (1600)

4 Mile Run 

-Complete ... didn't get the exact time, ran about a 9:30 pace and kept things super easy. Didn't feel great and it was super hot, but still grateful to get a run in.