3/25/25

AM Workout (0745)

4 Mile Easy Run 

-38:02 … kept a consistent 9:30/mile pace. I really enjoyed getting this in …. it was about 50 degrees, sunny and no win. Great way to start the day. I always enjoy running around Annapolis. Had a little achilles pain the first ~10 minutes, but once I got warmed up I had zero pain, which was awesome. 

PM Workout (1400)

This afternoon was rough... I felt okay going into this, but after the deadlifts I was THRASHED. After that 5th set I got a decent headache and nausea and basically had to end the workout... cut out a bunch of the volume, scaled down the movements and just called it. This was a huge RPE and messed me up... but overall happy with my effort on the DLs ... definitely some of the heaviest volume I've ever pulled. 

A.

Deadlift 

5 sets: 8 Reps – @ 80% of 1RM (440#)
*Rest 2:00-2:30 b/t sets

-Complete 

B.

Strict Pull-ups

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

-BW

C.

Ring Rows 

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

-BW

D.

Straight Arm Lat Pull-Downs

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

-2x25# crossover symmetry bands 

E.

Reverse Barbell Curls 

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

-45#