2/18/25

AM Workout (0520)

A.

Row 10k

-This took about 42 minutes ... kept a casual pace and got a sweat ... this made me much happier to get up and start my day with intention and get some cardio in... rushing straight off to work without some activity was wearing on me mentally. Grateful to get this in. 

PM Workout (1415)

Got this pump at the pentagon gym... overall a solid back/arm session. 

A.

Deadlift 

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

-315#, 365#, 385#, 405# ... beltless 

B

Strict Pull-ups

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

-BW ... went 10,10,10, 8 ... rough 

C.

Cable Rows

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

-70#

D.

Supinated Grip Narrow Lat Pull-Downs 

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

-100#

E.

Incline DB Curls

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

-2x15#

F.

Hammer Curls

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

-2x30# 

G.

Narrow Grip Cable Curls

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

-35#