9/19/25

AM Workout (0615) 

Had a solid leg workout this morning … I have to admit I didn’t enjoy going straight into the pentagon and doing these lifts … typically I will go to Crossfit Invictus DC and get the class WOD / some crossfit in … the pentagon gym was very busy in the morning (about 0615-0745) and this made it less enjoyable and I had to slightly modify my leg workout due to that … but overall I did get a lot of intensity out of this and had an overall decent lower body workout. 

A.

Back Squat 

Week 1 (5's): 65% x 5, 75% x 5, 85% x 5+

-275# x5, 300# x 5, 335# x 7

B.

Deadlift

Week 1 (5's): 65% x 5, 75% x 5, 85% x 5+

-325# x5, 375# x5, 425# x 8 

C.

Leg Extensions

7 Sets: 8-12 reps 

Rest :45

- 175# across

D.

Lying Leg Curls

7 Sets: 8-12 reps 

Rest :45 

-120# across

E.

Standing Calf Raise

4 sets: 15-20 reps 

Rest 1-2 minutes 

-320#, 330#, 340#, 350# … 4x20

F.

Leg Press Calf Raise

7 Sets: 8-12 reps 

Rest :45 

-7x12 with 180# 

PM Workout (1430) 

Had an overall solid afternoon session… got a very big back/bicep pump from this … I was a bit tired/flat going into this, but once I got rolling I felt decent and enjoyed getting this in. I typically don’t do two bodybuilding sessions in one day… but this week got weird and I’m glad I got to get both of these workouts in. 

A.

Cable Rows 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-185#, 205#, 220# for 3x10

B.

Overhand Pull-Downs

3 Sets: 10-12 reps 

Rest 1-2 minutes

-3x8 with 185#

C.

V-Bar Pull-Downs

3 Sets: 8-10 reps 

Rest 1-2 minutes

-3x8 with 185#

D.

T-Bar Rows 

3 Sets: 8-10 reps 

Rest 1-2 minutes

-135# for 3x10

E.

Straight Arm Pull Down

7 Sets: 8-12 reps 

Rest :45 

-65# across … tough.

F. 

Hammer Strength Rows 

7 Sets: 8-12 reps 

Rest :45 

-140# for 7x12-10 on each of set … this was a new movement I added in, got a really solid pump from this. 

G.

Every 2 for 6 (3 sets) of:

Sorenson Hold x :45 

-Complete