3/30/25

AM Workout (0800)

4 Mile Easy Run 

-Ran about 37 minutes ... 9:15ish mile pace ... great run around Annapolis, it was about 60 degrees and a tad humid. Really nice to go running on a warmer morning in only a T-shirt and shorts! It has been a long and cold winter... really happy to get out and run pain free in some good weather. 

PM Workout (1330)

Had a suprisingly solid workout this afternoon... missed a couple reps on bench, but I wasn't too upset about that. I had been working up to 5x8 at 225# and I was supposed to rest this week... but benching has been feeling good, so I went for 5x10 at 225#... got through 3 sets and then missed some reps on the last two sets... overall still got a massive pump out of all of this and generally felt good. 

A.

Bench Press 

5 sets: 10 Reps – @ 75% (225#)
*Rest 2:00-2:30 b/t sets

-10,10,10,9,8 

B.

Reverse Grip Incline DB Bench Press 

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

-2x35# DB 

C.

Hex Press

3 sets: 8 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x60# DB 

D.

Strict Dips

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

-BW

E.

Banded Flyes

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

-2x25# crossover symmetry band 

F.

DB Skull Crushers 

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

-2x35# DB 

G.

Rope Push-Downs 

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

-60#