9/03/24

Today was a solid workout overall... having said that I didn't feel great in the gym... tons of traveling / parenting on the road hasn't been great for my workouts, but got in what I could ... fun/pumpy workout ... light weights and short rest intervals. 

A.

Close Grip Bench Press

4 sets x 8 reps @ 68% (195#)

68% of your one rep max bench press.

-Complete

B.

Spoto Press

1 set x 5 reps

Work up to a 5 rep max. 2 inches off of chest.

-135#, 165#, 185#, 205#

C.

Dumbbell Incline Bench Press

4 sets x 12 reps

Aim to reach failure at the given rep range.

-2x40# DB

D.

Dips

4 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-8,8,7,7 ... rough.

E.

Pause Bench Press

3 sets x 10 reps

3 second pause on the chest each rep.

-135# for 3x8... very rough.

F.

3 Sets:

Supinated Grip Pull-ups x 8-12 reps

Bench Dips x 10-15 reps

-rest 1 minute b/t sets-

-10 pull-ups / 10 dips each set ... sold pump finisher. 

G.

Every 2 for 8 (4 sets) of:

'Durante Core' x 12 reps of each movement 

-Complete