2/13/25

I was elated to be able to get this workout in at home... this is the first workout I've felt 'normal' since surgery/illness... not sure if my body is recovering or if I just felt this much better working out in the AM... but regardless, I am grateful to get this in and get a solid pump... my strict 0800 at my desk in the pentagon, plus surgery/flu has taken a toll on my schedule/workouts ... hoping to work out a schedule that allows me to workout in the morning, as it really helps with my overall wellbeing. Didn't have to today as I have a medical appointment ... Anyway... solid morning... even if the weights were light! 

A.

Strict Press 

4 sets: 10 reps - RPE 7-8
*Rest 2:00-2:30 b/t sets

-95#, 115#, 125#, 125# 

B.

Seated DB Strict Press 

4 sets: 10 reps - RPE 7-8
*Rest 2:00-2:30 b/t sets

-2x35# 

C.

Plate Snow Angels 

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

-2x10# 

D.

Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band

-Complete

E.

4 Sets:
15 Push-ups

10 Strict Supinated Pull-ups 

*Rest 1:00-1:30 b/t sets - RPE 7-8 

-BW

F.

4 Sets:

10 EZ Bar French Press 

10 EZ Bar Curls 

*Rest 1:00-1:30 b/t sets - RPE 7-8 

-65# 

G.

KB Crush Grip Curl

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

-35#

H.

DB Kick-Backs 

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

-2x15#