9/9/24

AM Workout (0545)

Today was an okay workout... didn't really feel great and have been having massive life stress that leaves me unfocused. But got in what I could. 

A.

Close Grip Bench Press

4 sets x 8 reps @ 70% (200#)

70% of your one rep max bench press.

-Complete, 8,8,8,7

B.

Board Bench Press

1 set x 5 reps

Work up to a 5 rep max.

-185#, 225#, 235#

C.

Dumbbell Incline Bench Press

5 sets x 10 reps

Aim to reach failure at the given rep range.

-2x50#

D.

Tricep Extension

4 sets x 15 reps

Aim to reach failure at the given rep range.

-80#

E.

Chin Ups (Supinated Strict Pull-ups)

4 sets x max reps

Bench Dips

4 sets x max reps

-Complete, didn't get the exact reps here, but got a nice pump.

F.

Every 2 for 8 (4 sets) of:

'Durante Core'

-Complete

PM Workout (1700)

Easy 4 Mile run

-Ran around a 9:20 pace, nice and easy, perfect weather in DC, about 78 degrees and sunny with a nice breeze.