12/3/25

AM Workout (0615)

Overall an easier/less intense session than usual ... felt decent overall, but did get a bit nauseous toward the end of this... this was a nice workout to come back to after feeling so sick for so long ... definitely did not feel like my usual self, but I am grateful to be working out and moving again. 

A.

Every 4 for 16 (4 sets) of:
Station 1: 20/15 Cal Echo Bike Sprint

Station 2: 20/15 Cal Row Sprint 

-Times went :23 / :32 and :23 / :33 ... felt solid here. 

B.

EMOM 12 (3 sets) of:

Station 1 - See Saw DB Bench x 10 reps (each arm with 2x50#) 

Station 2 - 6 Jefferson Curls @ 2222 with 26# KB

Station 3 - 8 Tempo Ring Rows @ 21X2

Station 4 - :50 Plank 

At the 12:00 mark, rest 2 minutes, then… 

EMOM 9 (3 sets) of:
Station 1 - 12 DB Overhead Extensions (50#)

Station 2 - 12 Barbell Curls (65#)

Station 3 - :30 hollow hold

-Complete 

PM Workout (1500)

Got a solid chest/tricep pump out of this... didn't feel particularly great, but got in what intensity I could and enjoyed this. 

A.

Bench Press

3 sets x 15-20 reps

Find weight that causes you to reach failure somewhere in the given rep range.

-185# for 16, 165# for 18, 155# for 16 

 

B.

Close Grip Bench Press

3 sets x 12 reps

Aim to reach failure at the given rep range.

-135# across 

 

C.

Peck Deck

3 sets x 10-15 reps

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

-100# for 3x10

 

D.

Tricep Cable Extensions 

3 sets x 12-15 reps

-3x15 ... went 65#, 72.5# and 80#

 

E.

Push Ups

3 sets x max reps

-23, 16, 14 @ :90 rest

 

F.

Overhead Rope Tricep Extension

3 sets x 15 reps

-42.5# across 

G.

Calf Raise Machine

3x20

-350# across