03/10/25

AM Workout (0530)

6 Sets:

20 Calorie Row
20 Push Ups
10 Strict Pull-ups
-rest 1 minute b/t sets-

-18:02 total time - 5 minutes rest = 13:02 total time of work ... didn't get the individual time on each set, just went for intensity ... got the first 3 sets unbroken, then started breaking up the pull-ups on the back half of the sets ... felt solid overall, nice to get in a sweat/pump at home before a long work week. 

PM Workout (1415)

Had a decent workout this afternoon ... got a solid upper body/chest/tri pump. 

A.

Bench Press 

5 sets: 6 Reps – @ new 75-80% (225-240#)
*Rest 2:00-2:30 b/t sets

-Went with 240# ... got 6,6,6,6,5 ... tough to miss that last rep. 

B.

1:1:2 DB Incline Bench press 

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

-2x45# DB 

C.

Hex Press 

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

-2x45# DB

D.

Chest Flye Machine 

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

-145# across 

E.

EZ Bar DB French Press

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

-80# Bar

F.

Rope Push-Downs

4 sets: 10 reps - RPE 7 + 1 drop set at end downn to 35#, 25# and 15# 
*Rest 1:00-1:30 b/t sets

-Working sets at 42.5# ... I don't remember the numbers on the drop sets, just went for max effort