4/26/25

Today was not the best workout... between the high volume crossfit and planting/gardening for about 4 hours yesterday, I was pretty tired/fatigued this AM. Coupled with my toddler waking up close to 5 am (when I woke up train) this morning was just not a great workout / start to the day. Got in the lifting numbers for today's pressing, but cut down all the volume and loading of the accessory work ... still got a surprisingly decent pump despite going super light / low rest. 

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 40-60%

Perform Upright Rows @ 40-60% intensity for 1-2 sets of 10-15 reps. 

-Complete

B.

Bench Press

4 sets x 3 reps 

Try to add 5 or 10lbs 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.

-260# across (5# over last week)

C.

Bench Dips (bodyweight)

3 sets x 15 Reps 

DB Rows

3 sets x 15 reps 

-Complete, 2x50# DB 

E.

Bicep EZ Bar 21s 

3 sets x 21 reps.

-45# bar ... went very light here. 

F.

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

-2x35# DB (same as last week)

G.

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#

H. 

Dumbbell Bent-Over Side Raises

3 sets x 10-12 reps

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

-2x15#