AM Workout (0530)
Had an overall decent workout this AM ... my 2 year old son came into the gym during part B and distracted me quite a bit getting through the rest of the workout... tried to get up early at 0500 to sneak this in before the day started... but parenting caught up to me. Got in what I could, but definitely lost some intensity after having to parent while working out ... cut out some volume and shifted it to Friday's workout.
A.
Bench Press Prep
1-2 sets x 10-15 reps @ 50-75%
Perform Bent Over Side Raises@50-75% intensity for 1-2 sets of 10-15 reps.
-Complete
B.
Bench Press
5 sets x 5 reps (245 last week)
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.
-250# across (5# over last week)
C.
Strict Press
3 sets x 5 reps (155 last week)
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.
-160# across (5# over last week)
D.
Alternating Incline Dumbbell Bench Press
3 sets x 8 reps
Alternating arms each rep. The goal is to reach near failure without actually failing within the given rep range in all 3 sets.
-75# DBs across
E.
DB Shoulder Press
3 sets x 12-15 reps
The goal is to reach near failure without actually failing within the given rep range in all 3 sets.
-2x35# DB for 3x15
F.
Tricep Kick-Backs
3 sets x 12-15 reps
Dumbbell Front Raises
3 sets x 20 reps
The goal is to reach near failure without actually failing within the given rep range in all 3 sets.
-3x15 with 2x25# DB for the kick-backs, 2x10# for the FR
PM Workout (1530)
5 Mile Run ... ran about 9:30 pace for a total of around 48 minutes ... had a great run ... it was about 80 degrees, zero achilles pain ... really enjoyed getting this in and I am looking forward to more running and getting back in running shape over the course of the summer.
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