11/22/24

Today was overall a rough workout... I worked out in the afternoon given I was too tired to workout this AM ... had 3 drinks at HH last night and it really messed up my sleep... anyway, I took preworkout about 1:30 pm and I was mid-construction on a project in my house... I REALLY wanted to finish it, so I kept working and didn't start lifting until 3 pm... I was crashing off the caffiene and generally just felt awful/hungy while getting this in... bad workout, but kept the weights light and rest intervals short and just got a light pump. 

A.

Strict Press

5 sets of 3 reps @ – RPE 9.5 RPE
*Rest 2:00-2:30 b/t sets 

-145# 

B.

Seated Arnold Press

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25#

C.

Ring Y Raise 

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-BW 

D.

Complete Iron Scap Protocol
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band

-Complete 

E.

Narrow Grip Push-ups (on barbell) 

Ring Rows 

5 sets: 10 reps - RPE 7 

*Rest 1:00-1:30 b/t sets 

-BW 

F.

Bench Dips

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-BW 

G.

DB Skull Crushers  

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# DB