2/04/26

AM Workout (0600)

A.

3 Intervals
3:30 Work / 1:00 Rest

INTERVAL 1 (0:00 - 3:30)
25/20 Calorie Row
30 Pull-Ups

Max DBall to Shoulder (150/100)

INTERVAL 2 (4:30 - 8:00)
25/20 Calorie Row
20 CTB
Max DBall to Shoulder (150/100)

INTERVAL 3 (9:00 - 12:30)
20/15 Calorie Row
12 BMU
Max DBall to Shoulder (150/100)

-Result = 

9, 8, 5 … fell apart there on the last set … but overall not as bad as I thought.

-First interval went at about 2000 cal/hr pace and unbroken pull-ups … took about 1:40 … probably can get more reps here now that I’ve figured out how to be a bit more efficient with the Dball 

-Second interval went at about 1800 cal/hr and 12/8 C2B … felt better on the ball this set 

-Third interval went at about 1600 cal/hr and 5/4/3 bar MU … only had about :40 at the Dball by the time I got here … hoping to pace this better and get some more reps here on gameday 

B.

EMOM 10:

Toes-to-Bar 

-Complete, unbroken sets 

PM Workout (1445)

Had overall a decent workout… upper body is fairly smoked at this point in the week … kept the weights lighter and rest intervals short and got a solid pump. 

A.

Strict Supinated Pull-ups 

3 sets x 8-12 reps

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

-3x10, BW

B.

Lat Pulldowns, Neutral Narrow Grip  

3 sets x 10-15 reps

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

-3x10, 165#

C.

Cable Row

2-3 sets x 10-15 reps

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

-3x10, 185#, 200#, 200# 

D.

DB 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 2x20# DB

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

-3x10 with 2x20# DB 

F.

EZ Barbell Curls (110# for 3x10,10x8 last week) 

2 sets x 6-12 reps

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

-90# EZ bar for 3x10

G.

Dumbbell Cable Curls 

2-3 sets x 8-12 reps

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

-3x10 with 50#