6/8/25

Had an overall solid workout this morning... body is feeling a bit beat up from so many days on... but overall still feeling good and looking to taper down a bit over the next two weeks. Happy to get this in before some family vacation / travel time. 

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

4 sets x 5 reps (used 255 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.

-260# for 5,4,4,4 ... 260# is a 5 RM PR, which is cool ... but I didn't have a spotter and only got sets of 4 for the remaining sets. 

C.

Death by Strict Pull-ups with 20# vest 

straight into… 

Death by Strict Pull-ups (bodyweight) 

-20# for 8 

-BW for 10 ... felt really solid here 

D.

Push Ups

3 sets x 10-30 reps

Use body weight, do not go to failure. Should be able to still do 3-5 more reps each set.

-3x20 

D.

Shoulder "I"s

3 sets x 15 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at “I"s.

-Complete, crossover symmetry 

E.

Shoulder "Ys"

3 sets x 15 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at “Y”s.

-Complete, crossover symmetry 

F.

Shoulder "T"s

3 sets x 15 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at “T"s.

-Complete, crossover symmetry