1/27/25

AM Workout (0545)

Bit of a rough morning starting it off with my 2 year old son waking up at about 515... I was home alone at the time and after a long weekend of parenting/potty training I was not in the mood to skip my workout and parent for a few hours beore starting a work week... anyway, I put him back to sleep and started my workout a bit later ... but once I got in the gym and he was back asleep I was able to focus and get a solid upper body pump. 

A.

Bench Press 

5 sets: 7 Reps – @ 80% of 1RM (240#)
*Rest 2:00-2:30 b/t sets

-Complete 

B.

Alt Incline + 10 Double Reps 

3 sets: 10+10 reps (10 alternating total into 10 double reps) - RPE 7
*Rest 1:00-1:30 b/t sets

-2x50# DB 

C.

Reverse Grip Barbell Bench Press 

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

-135#... rough. 

D.

Incline DB Flyes

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

-2x15# 

E.

Barbell Skull Crushers

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

-45# 

F.

Rope Tricep Extensions 

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

-70# 

G.

Every 2 for 10 (5 sets) of:

‘Durante Core’ x 11 reps each movement 

-Complete 

PM Workout (1600)

4 Mile Run 

-Complete ... ran about an 8:45 pace, ran to the WW2 memorial and back from the Pentagon ... it was a 4 mile route, nice to get outside given it has been really cold and it was almost 50 degrees and sunny today.