3/04/25

AM Workout (0520)

A.

Row 10k

-Complete ... this took about 43 minutes flat ... was rowing closer to a 41-ish pace for a lot of this, but my 2 year old woke up early and was messing me with throughout this ... slowed my time down a bit, but I still got a great cardio session / sweat out of this ... nice way to start my day. 

PM Workout (1430)

Today was a solid back/bicep workout, got a solid pump. 

A.

Deadlift

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

-315#, 405#, 425#, 425# 

B.

Weighted Strict Pull-up

Work up to a 1 RM 

then… 

1 ME Set of BW Pull-ups

-Up to around 90# and the 21 BW 

C.

Cable Rows 

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

-80#, 90#, 90#, 90# 

D.

Lat Pull-Downs

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

-75#, 75#, 75#, 65# 

E.

DB Spider Curls 

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

-2x20#

F.

EZ Barbell Curls

4 sets: 10 reps - RPE 7

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

-70#

G.

GHD Sit-ups

3 sets: 20 reps
*Rest 1:00-1:30 b/t sets

-Complete