7/13/26

AM Workout (0600)

Did the 6 am class at Jump Ship this AM … overall was not too taxing, but a nice way to start the day. 

A.

21-15-9

Push-ups

Cal Row

SDHP (95/65#) 

-4:48 … broke up the set of 15 SDHP into 9/6 … everything else was very smooth … definitely haven’t done many SDHPs recently (or really ever?), but got through them well enough. 

B.

Every 3 for 15 (5 sets):

Bench Press

10-10-5-5-5 

-185#, 195#, sets of 5 across at 205# … figured I would jump up to 225# for the later sets of 5… but I was pretty smoked from the first part and kept it at 205# across. 

PM Workout (1600)

Still in a strange transition phase and I had some other stuff planned out, but gym was extremely busy … probably the busiest gym I’ve ever been in … just got in what I could based on what was available … definitely stressful and annoying during this transitory phase, but got a decent pump and at least I did something. 

A.

Incline Bench Press

3x10

Rest :60-:90 

-165# across … went 10, 8, 7 … rough. 

B.

DB Bench Press

3x10

Rest :60-:90 

-2x65# across

C.

DB Flyes

3x10

Rest :60-:90 

-2x15# across

D.

Tricep Double D Push-Downs

7x8-12 reps 

Rest :45 

-42.5# 

E.

Rope Overhead Extensions 

7x8-12 reps 

Rest :45 

-52.5#