9/16/24

Today was overall a decent workout... CGBP still kicks my ass... but overall got a solid pump out of today's session. Great way to start the week. 

A.

Close Grip Bench Press

5 sets x 8 reps @ 73% (210#)

73% of your one rep max bench press.

-8,8,8,6,6 ... rough.

B.

Spoto Press

1 set x 5 reps

Work up to a 5 rep max. 3" off of your chest.

-135#, 185#, 205# ... rough after A.

C.

Flat Dumbbell Press - Elbows In

4 sets x 12 reps

Aim to reach failure at the given rep range.

-2x50#

D.

Ring Dips

5 sets x max reps

Body weight.

-8,8,7,6,6 ... very challenging.

E.

Seated DB Strict Press

3 sets x 10 reps

-2x35#

F.

Weighted Pullups

4 sets x 6-8 reps

If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 6-8 reps.

Bench Dips

4 sets x 10-15 reps

-26# pull-ups for 8,8,7,6 and dips 4x10 at BW

G.

Every 2 for 10 (5 sets) of:

'Durante Core'

-Complete