11/14/25

AM Workout (0615)

Had a solid workout this AM … felt strong on the pull-ups and got a suprisingly solid pump just from the few minutes of work… then felt decent enough on the cardio… it was really just cold outside and generally unpleasant to run/breathe hard in the cold… but got through it fairly consistently. Solid way to start the day.

A.

For Max Reps of Strict Pull-ups
:90 Work

:90 Rest

:60 Work

:60 Rest

:30 Work

:30 Rest 

-29 (23/3/3) … 14 (8/3/3) … 11 (5/3/3) = 54 reps 

B.

Every 3 for 24 (6 sets) of:

Odd Sets: 400m Run

Even Sets: 500m Row

Result = 

Run:

1:36

1:39

1:41 

Row:

1:37

1:39

1:39

PM Workout (1430) 

Had a super solid deadlift/back workout today… glad I took that deload last week as I felt super solid on these deadlifts today. 

A.

Deadlift

395# x 5

447.5# x 3 

500# x 1+ 

472.5# x 3

447.5# x 3 

420# x 3

395# x 3

367.5# x 3

342.5# x 3+ 

-500# for 5 … huge PR and lifelong goal … definitely was nervous going into this set, but got aggressive and just went for it … felt strong, which was awesome … 342.5# x 16 

B.

Reverse Grip Pull-Downs

3 Sets: 10-12 reps 

Rest 1-2 minutes

-140#, 160#, 160# 

C.

V-Bar Pull-Downs

3 Sets: 8-10 reps 

Rest 1-2 minutes

-160# across 

D.

Cable Row

3 Sets: 10-12 reps 

Rest 1-2 minutes

-185#, 205#, 205#

E.

Hammer Strength Row Machine

7 Sets: 8-12 reps 

Rest :45 

-290# (145# each arm) … went 3x10, then 4x8 … massive pump finisher