9/06/24

AM Workout (0545)

Today was the easier accessory day... enjoyed getting this in, got a low stress pump and rolled through this in about 60 minutes. 

A.

Tricep Extensions

3 sets x 12-15 reps

Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-2x15# DB for 3x15 tricep extensions

B.

Defecit Push Ups (hands and feet on 45# bumpers)

3 sets x max reps

-3x15, BW

C.

Pull Ups

3 sets x 8-12 reps

If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-3x10, BW

D.

Lat Pulldowns

3 sets x 10-15 reps

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

-3x10 with 135# ... narrow neutral grip

E.

Barbell Row

3 sets x 10-15 reps

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

-3x12 with 135#

F.

Dumbbell Side Raises or Cable Side Raises

3 sets x 10-15 reps

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

-3x10 with 2x15#

G.

Dumbbell Bent-Over Side Raises

3 sets x 10-15 reps

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

-3x10 with 2x15#

H.

Barbell Curls

3 sets x 6-12 reps

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

-3x12 with 75#

I.

Dumbbell Shrugs

3 sets x 8-15 reps

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

-2x100# DB for 3x15

J.

3 Sets:

10 Ab-Wheel Rollouts 

10 Inverted Toes-to-Bar 

:60 Plank 

Rest 1-2 minutes 

-Complete

PM Workout (1545)

4 Mile Easy Run ... didn't catch the time, had some time to kill after work between COB and an after work party... snuck this in and enjoyed myself. Great weather in DC, easy pace.