12/23/24

AM Workout (0545)

Today was a solid workout, enjoyed getting this in. Got a massive chest/tricep pump. 

A.

Bench Press

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

-225# across ... only got 7 reps on the last set ... didn't have a spotter and just called it at 7 reps. 

B.

1:1:2 Incline DB Bench

3 sets: 12 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x40# 

C.

DB Bench Press

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

-2x50# 

D.

Flat Bench DB Chest Fly

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

-2x20# 

E.

Barbell Skull Crushers

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

-75#

F.

DB Kickbacks 

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

-2x20# 

G.

Every 2 for 10 (5 sets) of:

‘Durante Core’ 

-Complete

PM Workout (1600)

5.1 Mile Run ... last full day of work in the Senate ... ran about an 8:30 pace for a total of 44 minutes of running time ... it was cold today... but it was nice to move and sweat on the mall despite the weather.