12/10/25

 AM Workout (0615)

A.

Bench Press

3 sets x 2 reps @ 90% (255#)

90% of your one rep max bench press.

-D/N complete ... actually dropped this down to 245# ... wasn't feeling great and still a bit sore in my chest/triceps from Monday. 

B.

AMRAP 8:

1500m Bike Erg

1000m Row

Max Distance Walking Lunges (25’ increments)

Rest 2 minutes 

AMRAP 8:

1500m Bike Erg

1000m Row

Max Distance Farmer’s Carry (2x53/35#) (25’ increments)

Rest 2 minutes 

AMRAP 8:

1500m Bike Erg

1000m Row

Max Cals Echo Bike 

Rest 2 minutes 

-Complete ... don't remember the reps on stuff, but got a lot of quality cardio out of this, enjoyed getting this in. 

PM Workout (1500)

Had a solid afternoon workout... lots of lower body lifting today. 

A.

Back Squat

3 sets x 5 reps @ 75% (335#)

75% of your one rep max back squat.

-Complete 

 B.

Back Squat

2-3 sets x 10 reps

Lighter working sets. Lower the weight to a number that will have you reaching near failure at 10 reps.

-2 sets at 295# 

 

D.

Deadlift

2 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-405# fo 2x10 

 

E.

Weighted Lunges

2 sets x 6-10 reps

Can be with dumbbells, kettlebells or a barbell on your front or back rack. 6-10 steps each leg.

-2x10 reps/leg with 2x53# KB in farmer's carry

 

F.

Leg Press 

2 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x10 with 450#

 

G.

Seated Hamstring Curls

2 sets x 6-10 reps    

Come as close to failure as possible with out actually failing, within the given rep range.

-2x10 with 180# 

 

H.

Glute Ham Raises

2 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.

-D/N complete ... got 2 sets of 5 reps! tough ... haven't done these in a very long time. Much room for improvement here.