April 11, 2023

Daily score: 9

Workout:

#4

Gymnastic bodies:
 - Handstand

2.5, 3,3,5,3

+
A. Bent over barbell row; 8-10x3; rest 2 min

75x10

80x10

85x9

B. Supinated grip ring row; amrap (-1) unbroken x4; rest 2 min

23

14 (steeper)

13

13

C1. Seated arnold Z press; 10 reps x3; rest 1 min

25’sx3

B2. Ring dips; 12 reps x3; rest 1 min

7/5

5/3/2/2

4/3/3/2

C1. Tall kneeling DB tricrep extensions @2222; 10-12x3; rest 1 min

10x12

12x11

12x10

C2. Seated DB curls; 7.7.7x3; rest 1 min
(7 rps in bottom half range, 7 reps in top half range, 7 reps full range)

12’a

15’s x2

C. Ido portal shoulder band routine:
https://www.youtube.com/watch?v=y4Wo095zPnc&t=2s

Done

Great arm pump session.  I’m sure I’ll feel it tomorrow.  We are on vacation to cali wine country with some friends weds-Monday.  So I’ll be back at it next week.  Thanks!