7/23/25

AM Workout (0625)

5 Mile Easy Run 

-Complete ... ran a similar route as last week, but ran slightly slower, about 2 minutes overall ... averaged around a 9:30 pace ... legs a little tired from the last few days of workouts, just went off of feel and took it nice and easy. 

PM Workout (1530)

Had a super solid shoulder / biceps session this afternoon... felt decently strong and got a super solid pump. 

A.

Seated DB Press

4 Sets: 10-12 reps 

Rest 1-2 minutes

-50s,60s,70,70 ... first two sets x10, second two sets at 8s 

B.

Seated Lateral Raise

4 Sets: 8-10 reps 

Rest 1-2 minutes

-2x20# 

C.

Standing Lateral Raise 

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x20# 

D.

Spider Bench Front Raise

7 Sets: 8-12 reps 

Rest :45 

-2x15# 

E.

Straight Bar Spider Curls

7 Sets: 10-12 reps 

Rest :45 

-60# 

F.

Machine Preacher Curls

3 Sets: 8-10 reps

Rest 1-2 minutes

-80#

G.

Incline DB Curls

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x25# 

H.

Standing EZ Bar Curls 

7 Sets: 10-12 reps 

Rest :45 

-50# for 7x12 ... should have gone heavier!