5/25/25

Today wasn't the best workout I've had... I had duty on Friday (24 hours 0800-0800) and while not super difficult, it definitely threw off my routine / sleep / diet / workouts ... I also had a bit of shoulder pain after serving duty as I wore an old cammie shirt that was WAY too tight and after 24 hours in that my right trap/shoulder was extremely tight ... tried to roll it out as much as possible and get some movement to relieve the pain, but still lingered a bit through this workout. Got in what intensity I could. 

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

3 sets x 2 reps (260# 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.

-265# (5# over last week) ... probably should have done 270, but was nervous about my shoulder. 

C.

Dips

3 sets x 5-8 reps 

-3x10, BW 

D.

DB Bench Press 

3 Sets of 10-12 reps 

-2x75# for 3x12

E.

Seated Alternating Dumbbell Shoulder 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.

-2x50# for 3x8/arm 

F.

T-Bar or Barbell Rows 

3 sets x 12-15 reps 

-BB row, 3x12 with 185# 

G.

Bicep Barbell Bar 21s 

3 sets x 21 reps

-75#

H.

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

-2x35# 

I.

Dumbbell Front Raises

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.

-2x5# plates for 3x15 

J. 

Dumbbell Side Raises

3 sets x 8-10 reps

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

-2x10# plate for 3x10