3/27/25

Today was a rough workout... definitely didn't feel great ... overall been going through an emotionally exhausting time waiting for my next child to be born and it is weighing on me/our household ... tried to get what intensity I could out of this ... cut out the volume a bit and just tried to get what intensity I could out of this. 

A.

Strict Press 

5 sets: 8 Reps – @ 80% of 1RM (155#)
*Rest 2:00-2:30 b/t sets

-8,8,7,6,6 ... felt like ass. 

B.

Seated DB Press 

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

-2x35# 

C.

Seated Lateral Raises 

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

-2x10#

D.

Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band

-Complete 

E.

DB Pull-Overs 

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

-35#

F. 

5 Sets:

10 EZ Bar Curls 

10 EZ Bar French Press 

Rest :60

-65# 

G.

DB Curls 

DB Skull Crushers 

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

-2x35#