6/14/25

AM Workout (0600)

Today was an overall decent workout, felt strong on the bench, which was nice... body is generally feeling a bit beat up still, mostly in my shoulders/elbows/triceps... looking forward to wrapping this bench program up and lowering the pressing volume soon. 

A.

Bench Press

3 sets x 2 reps (280 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.

-275# across ... 5# less than last week, but didn't have a spotter and just focused in on getting good reps. 

B.

Bench Press

3 sets x 3 reps (265 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# across (same as last week)

C.

Strict Press

3 sets x 3 reps (170 last week)

Try to add 5 or 10lbs (for at least 1 of the 3 sets) 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.

-175# across 

D.

DB Incline Bench 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. 

-75#s for 3x8

E.

DB Bench Press (Neutral Grip) 

3 Sets of 10-12 reps 

-75#s for 3x10

F.

DB Press (unsupported) 

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.

-2x35# for 3x10

G.

Rope Tricep Extensions

3 sets x 10 reps 

Aim to reach failure, at the given rep range. 

-60#

PM Workout (1215)

Running Intervals

1 Mile Easy 

straight into…

3 Sets of:

800m @ 5k pace

400m @ super easy jog 

straight into… 

1 Mile Easy 

-Complete ... kept the paces 6:40 / 6:50 / 7:09 ... decently hot day in Annapolis, overall felt good though.