4/18/25

AM Workout (0530)

A.

Every 2 for 12 (6 sets) of:

Overhead Squat x 3 reps 

-185#, 185#, 205# for 4 sets … was going to go up, but 205# felt heavy enough given the short rest interval… just focused on perfect reps. Haven’t done an OHS in probably over a year? Not really sure, so didn’t push the loading at all. 

B.

2 sets, 3:00 rest between sets, start set 2 where you left off set 1: 

AMRAP 6: 

30 DB Box Step-Ups (24/20” with 1 DB 50/35#)

30/25 Cal Echo Bike

30 DB Sit-ups (50/35#)

-2 Rds + 20 Cal Echo Bike … consistent pace here, wasn’t too taxing overall. Nice way to move/sweat and start the day.

PM Workout (1345)

Got in my bench stuff this afternoon... felt a little rough after this AM, but I got all the reps, got what intensity I could and got a solid pump. 

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform Dumbbell Rows @ 50-75% intensity for 1-2 sets of 10-15 reps per side.

-Complete

B.

Bench Press

4 sets x 3 reps (240# last week) 

Try to add 5 or 10lbs (for at least 1 of the 3 sets) to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-255# across (15# over last week) 

C.

Weighted Dips 

3 sets x 5-8 Reps 

-3x5 with 53# 

D.

Seated Alternating Dumbbell Shoulder Press

3 sets x 10-12 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-3x10 with 2x50# 

E.

T-Bar or Barbell Rows 

3 sets x 12-15 reps 

-BB Row, 185# for 3x15 

F.

Bicep EZ Bar 21s 

3 sets x 21 reps. Try to increase weight over last week 

-85# (10# over last week)

G.

DB Isometric Hold Curls – 3 sets, 30 sec hold at 90-degree angle

Heavier than last week 

-2x35# DB (10# over last week) 

H.

Dumbbell Front Raises

3 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-2x15# for 3x12

I.

Dumbbell Side Raises

3 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-2x15# for 3x12