5/2/25

Today was the worst workout I've had in a while... traveled from DC to SF yesterday and generally was tired from travel / weird food etc. Had to get up at 0345 eastern and then stayed up until 0030 eastern... it was just a long ass day of travel. Grateful to have spent some time with family, but I probably should have just canned this workout, but still got in some movements and a pump... cut the volume and intensity way down, but at least got something in. 

A.

Bench Press Prep

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

Perform Face Pulls @ 50-75% intensity for 1-2 sets of 10-15 reps. 

-Complete 

B.

Bench Press

4 sets x 3 reps (260 across 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.

-D/N Complete ... did 5x5 at 225# instead ... was on a shitty small / weird bench set-up, had no spotter in a random gym out in California... just cut the weights back and got in good reps. 

C.

Weighted Dips 

3 sets x 5-8 Reps + 1 set of max effort unweighted dips after the third set 

-D/N complete, did bodyweight for 4x8

D.

T-Bar (3 sets regular grip, 3 sets narrow neutral grip) 

6 sets x 10 reps 

-regular grip at 135#, narrow grip at 90# ... this was my favorite part of the workout... got a really nice pump from this. I want to incorporate more T-bar rowing in my workouts. 

E.

Bicep EZ Bar 21s 

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

-50# 

G.

EZ Bar French Press 

3 sets x 12-15 reps

-60#

H.

Cable Tricep Extensions 

3 sets x 12-15 reps

-100# 

I.

Decline Sit-ups

3 sets x 20 reps

-Complete, BW