9/30/24

Today was an okay workout ... I didn't feel great after a somewhat stressful weekend of traveling/parenting /weird food/sleep etc. Glad to at least get a workout in, got a solid pump. 

A. 

Bench Press

6 sets x 6 reps @ 75% (225#) 

75% of your one rep max bench press.

-Complete

B.

Bench Press, feet up 

1 set x 5 reps

Work up to a 5 rep max

-185#, 195#, 205# (failed 5th rep) 

C.

Bench Press, feet up 

3 sets x 5 reps @ 80% of 5rm from part B (155#)

-Complete

D.

Seated DB Press 

4 sets x 10 reps

-2x35#

E.

Weighted Push Ups

3 sets x 10-20 reps

If you cannot do weighted do body weight.

-20# vest for 15,12,12 

F.

Strict Pull Ups

3 sets x 10 reps

If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

-20# vest for 3x10

G.

4 Sets of : 

Tricep Drop-Set, use light DBs 

Max Reps DB Skull Crushers 

Max Reps DB ‘Rock-N-Rolls’ 

Max Reps DB Close Grip Bench Press 

Max Reps Bench Dips 

Rest :60-:90 

-Complete ... massive pump finisher, didn't catch all the exact reps, but got a lot of intensity/pump out of this.