10/14/25

AM Workout (0600)

This was a super fun AM workout ... it was the 'Fittest of the Coast' week 2 workouts ... had two other athletes to get this in with and we went hard and had a lot of fun getting this in. Finally feeling 'normal' in the gym after the flu/whatever virus I had. 

On a 18:30 running clock, complete:

For Time (Workout 2)
6×25’ Shuttle Run (150’ Total Feet)
1-10 Double DB Front Squat (50/35)

(8:00 Cap)

8:00-9:00 Mandatory Rest

9:00-18:30

For Max Gymnastics Reps (Workout 3)
5 Intervals
:90 On / :30 Off
6×25’ Double DB Farmers Carry (50/35) (150’ Total Feet)
Max Rep BMU with Remaining Time

Interval 1: Work: 9:00 – 10:30 | Rest: 10:30 – 11:00
Interval 2: Work: 11:00 – 12:30 | Rest: 12:30 – 13:00
Interval 3: Work: 13:00 – 14:30 | Rest: 14:30 – 15:00
Interval 4: Work: 15:00 – 16:30 | Rest: 16:30 – 17:00
Interval 5: Work: 17:00 – 18:30 |

-Result = 

-5:54

-44 Bar MU (12/10/8/7/7) 

PM Workout (1530)

Did my first workout of my new powerlifting cycle ... overall lots of fun and got a super solid pump from this. 

A.

Bench Press

185# x 8 

210# x 6

235# x 4 

235# x 4

220# x 5 

210# x 6 

195# x 7

185# x 8+ 

-Complete, 12 reps at 185#

B.

Strict Press 

95# x 6

115# x 5

135# x 3

135# x 5

135# x 7 

135# x 4

135# x 6 

135# x 8 

-Complete 

C.

Flat DB Bench Press 

4 Sets: 8-10 reps 

Rest 1-2 minutes

-Complete, 10,10,8,8 with 2x60#s ... was planning on going heavier, but I was a bit fatigued from A+B. 

D.

EZ Bar French Press

4 Sets: 8-10 reps 

Standing EZ Bar Curls 

4 Sets: 8-10 reps

Rest 1-2 minutes

-Complete, 70# across 

E.

Rope Push-Downs 

4 Sets: 10-12 reps 

Machine Preacher Curls

4 Sets: 8-10 reps

Rest 1-2 minutes

-Complete, 80# across