5/22/25

AM Workout (0615)

Jumped into the CF class this AM … was a bit tired/sore starting this, but felt good once I got rolling through it and got in lots of good cardio, enjoyed getting this in and I am definitely feeling a bit more fit already. 

A.

AMRAP 15:

400m Run

15 Deadlifts (205/145#)

Rest 5 minutes

AMRAP 15:

30/20 Cal Echo Bike

15 GHD Sit-ups

-Result = 

4 Rds + 400m (clock stopped probably around 250m) 

4 Rds + 30 Cals 

PM Workout (1345)

Had a decent afternoon session... felt surprisingly strong despite being kind-of sore ... fun stuff / solid pump. 

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

3 sets x 3 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.

-255# across (10# over last week)

C.

Alternating Incline Dumbbell Bench Press

3 sets x 8-10 reps

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

-70# DBs for 3x8 reps/arm 

D.

Strict Press

3 sets x 4 reps (145 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.

-155# across (10# over last week) 

E.

DB Strict Press 

3 sets x 8-10 reps (3x15 with 50s last week) 

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. 8-10 reps per arm.

-3x10 with 2x60# ... felt strong here, looking to up the weight on these soon. 

F.

Tricep Push-Downs 

3 sets x 8-10 reps

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

-3x10 with 72.5#

G.

EZ Bar French Press 

3 sets x 8-10 reps

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

-3x01 with 90#