- 40:00, 2.52 mi, -2.0 - 5.0 incl
Slower today, probably because it’s the work week and I haven’t slept enough.
Low incline DB press
Lateral raise machine - 55 x 2 x 15
Straight BB curls - 50 x 2 x 15
Massive pump! Showering was difficult afterwards haha. This is a good midweek workout; plenty of exercise without the emotional strain of heavier weights.
Out of time but surprisingly energizing.
Seated cable pec flyes
Plate-loaded chest press
C/S rear delt flyes - 20 x 3 x 10
Standing DB OHP - 50 x 2 x 8
Rower - 5:00, 1,130 m
Trap bar deadlifts
Smith machine RFESS
Sled push → wheelbarrow walk
Machine chest press, lbs/side
I’ve decided to pivot my workout plan, or lack thereof. Bench press stalled, so I’m dropping the weight and turning Saturday back into a full upper body session. Sunday will return to squats and legs, and during the week I plan to do an upper body pump session, a deadlifting and cardio lower body day, and swim. We’ll see how it goes.
Assault bike - 10:00, 3.6 mi
Rower - 10:00, 2,159 m
Ski erg - 10:30, 2,029 m
Assault runner - 13:11, 1.0 mi
Better than last week. Next up: getting there sooner and doing a second lift.
Low-incline DB press
Pull-ups, wide-neutral grip
Rear delt flyes - 20 x 3 x 12
Standing DB OHP - 50 x 3 x 9
Rot. cuff ext rotation horizontal - 2 sets
Rot. cuff ext rotation vertical - 2 sets
Lateral machine raises - 55 x 3 x 15
BB curls - 60 x 2 x 15