12/17/24

AM Workout (0545)

Overall had a decent workout, didn't push anything max effort here, just got a solid back/bicep pump. 

A.

Deadlift 

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

-405#, 425#, 435#, 445#, 455# 

B.

Strict Pull-ups

5 sets of 3 reps @ – RPE 9.5 RPE
*Rest 1:00-1:30 b/t sets

-53# across 

C.

Pendlay Rows

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

-155#

D.

Straight Arm Lat Pull Downs

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

-2x25# crossover symmetry bands 

E.

Barbell Drag Curls

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

-65# 

F.

DB Curls

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

-2x35#

G.

KB Side Bends 

3 sets: 15 reps (each side) - RPE 7

Ab-Whell Rollouts 

3 sets: 10 reps 

-70# KB 

PM Workout (1600) 

6 Mile Run 

-Complete ... didn't get the exact pace, but overall this was a good run. Amazing conditions in DC ... it was sunny and about 60 degrees .. really unreal weather and a good time.