12/30/24

AM Workout (0545)

Felt good throughout the workout today... all the bench singles went up easily without a spotter... kept the rest of the workout light and rest interval short ... got a decent upper body pump. 

A.

Bench Press

Work up to a tough single 

-95# x 10, 135# x 10, 225# x 5 then... 

Singles = 255#, 275#, 285#, 295# 

B.

Incline Bench Press 

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

-135#

C.

Alternating Incline DB Bench Press 

3 sets: 12 reps (each side) - RPE 7

*Rest 1:00-1:30 b/t sets

-2x35# 

D.

DB 1 and 1/2 Reps

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

-2x35# 

E.

Incline DB Flyes 

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

-2x15#

F.

Incline DB Skull Crushers 

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

-2x25# 

G.

Seated DB French Press 

3 sets: 15 reps - RPE 7

*Rest 1:00-1:30 b/t sets

-50#

H.

Every 2 for 10 (5 sets) of:

‘Durante Core’ 

-Complete

PM Workout (1430)

5 Mile Run 

Ran about an 8:30 pace ... ran around the National Mall and it was about 60 degrees and breezy ... really good weather for this time of year ... tons of people out on the Mall given the holidays... but it was nice to get this in before heading home ... last day in the Senate was today... had a lot of great runs this year around DC. Nice way to end my year in DC.