9/23/24

AM Workout (0545) 

Today was a solid chest/upper body pump, I was tired after a weekend of parneting... but once I woke up, I enjoyed getting this in. 

A.

Paused Close Grip Bench Press

5 sets x 5 reps @ 65% (185#) 

65% of your one rep max bench press. With feet up and 1 sec pause on chest each rep.

-Complete ... never train this movement... light weight, but still challenging 

B.

Dumbbell Paused Flat Bench Press

3 sets x 10 reps

Aim to reach failure at the given rep range.

-2x50# 

C.

Dumbbell Arnold Press

3 sets x 8 reps

-2x50# 

D.

Strict Chest to Bar Pull Ups

3 sets x 6 reps

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

3 sets x max reps

-BW ... 3x15 on the push-ups 

E.

Strict Pull Ups

3 sets x 8-12 reps

DB Skull Crushers 

3 sets x 12 reps

-3x10 on the pull-ups, 2x25# on the SCs

F.

EZ Bar French Press 

3 sets x 12-15 reps

EZ Bar 21s

3 sets x 21 reps

-55# across 

G.

Barbell Row

3 sets x 10-15 reps

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 185#  and 2x10# for 3x10 

H.

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.

Bench Dips 

3 sets x 10-15 reps 

-2x10# for 3x10 and BW dips for 3x12 

PM Workout (1630)

5 Mile Run 

-Overall an easy run, about 9:30 average pace ... didn't catch the exact running time.