12/10/24

AM Workout (0545)

Today was an okay workout. Kept the rest intervals short and weights light. It was good to move and sweat, but the arm accessory was sub-par today... but just followed the program and got it in. Not too taxing overall. 

A.

Deadlift

6 sets of 6 reps @ – RPE 7-8 RPE
*Rest 2:00-2:30 b/t sets

-315# x 2 sets, 365# x 2 sets, 405# x 2 sets 

B.

Strict Pull-ups

6 sets of 6 reps @ – RPE 7-8 RPE
*Rest 1:00-1:30 b/t sets

-20# across 

C.

Double DB Bent Over Row

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x75# DB

D.

Lat Pull-Downs

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-125#

E. 

DB Spider Curls 

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x15# 

F.

DB Double Head Curl

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-50#

PM Workout (1700)

5 Mile Run 

-Ran around the National Mall ... same run as yesterday, but ran around 9:00 miles today ... foggy/cold, but nice way to end the work day.