3/17/24

AM Workout (0520)

Every 4 for 32 (8 Sets) of:
25 Cal Ski
25 Cal Bike Erg

-Complete ... this was fun/nice cardio ... the original workout called for 30 cals on each, but I did that for the first set and the RPE was a bit higher than I was looking to get into on a Monday morning... but cut it back to 25s for each of the remaining sets and this left me about :45-:60 rest each interval ... nice way to start the week with some light aerobic work. 

PM Workout (1400)

Today was a solid workout ... got a solid chest/tricep pump. 

A.

Bench Press

5 sets: 7 Reps – @ 75 - 80% of 1RM (225-240#)
*Rest 2:00-2:30 b/t sets

-Complete, across at 225# (75%) ... kept the weight a bit lighter this week given I was training alone / didn't have a spotter. Got all these reps comfortably. 

B.

Incline DB Bench Press 

4 sets: 10 reps - RPE 7

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

-2x60# 

C.

DB Bench Press 

4 sets: 10 reps - RPE 7

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

-2x70# ... went 4x8 

D.

DB Fly 

4 sets: 10 reps - RPE 7

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

-2x30# 

E.

Standing DB Tricep French Press 

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

-50# 

F.

Incline DB Skull Crushers

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

-2x30# 

G.

Overhead Rope Extensions 

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

-30#