12/24/25

AM Workout (0700)

Snuck in my bench beforehand and then got in the class '12 days' workout at the local gym in Annapolis. 

A. 

Bench Press

3 sets x 2 reps (250 last week) 

Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-255# (5# over last week, all reps felt solid) 

B.

'12 Day of Christmas' (PRVN Class Programming) 

1 - Wall-Walk

2 - Burpees

3 - Push-ups 

4 - Pull-ups

5 - Toes-to-Bar

6 - DB Reverse Lunges (6 right leg, 6 left leg, each round)

7 - DB Goblet Squats 

8 - DB Snatches, alternating 

9 - Cal Echo Bike

10 - Cal Row

11 - DB Thrusters (all R on round 11, all L on round 12)

12 - Single Arm Devil's Press, alternating 

Rx = 50/35# DB

-25:01 ... really fun, unbroken and consistent aside from the set of DB thrusters on my left arm ... went 6/5 with a short break ... overall fun and felt fit throughout this. 

PM Workout (1530)

Snuck in the back accessory day real quick in the afternoon... in/out of the gym in about 40 minutes ... got a really solid pump. Kept the weights light and the rest intervals. 

A.

Supinated Pull Ups

3 sets x 8-12 reps

If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-3x10, BW

B.

DB Rows 

3 sets x 10-15 reps

10 - 15 reps per side. You can choose the amount of reps as long as it is within the suggested range.

-75# for 3x12/arm 

C.

Barbell Rows 

2-3 sets x 10-15 reps

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

-135#, 185#, 185# for sets of 10

D.

Dumbbell Side Raises

2-3 sets x 10-15 reps

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

-3x10 with 2x15#

E.

Dumbbell Bent-Over Side Raises

2-3 sets x 10-15 reps

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

-3x12 with 2x15# 

F.

Barbell Curls

2-3 sets x 6-12 reps

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

-90# for 3x10

G.

Barbell Shrugs

2-3 sets x 8-15 reps

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

-345# for 2x8