Daily score: 6 (post night shift and some soreness)
Workout:
#3
A. RDL @3030 (use straps for grip); 10 reps x5; rest 90 sec
95,95,105,105,105
B. Push press; 3 reps on the min for 15 min (increase weight every 3
sets and try to end as heavy as you can)
75,85,90,95,100 x3
C. Bench press; build to a 5 rep daily max, then drop the weight by
10% and perform 5x5; rest as needed bw sets
5rm 100
5x5’s at 90
D. SA Bent over DB rows on bench; 12 reps x3/side; rest 1 min bw sides
Done with 25#
+
row sprint 10 sec @100%
50 sec rest
bike sprint 10 sec @100%
50 sec rest
ski sprint 10 sec @100%
50 sec rest
x3 rounds (9 min)
Done
I got smoked at work the night before and it was all I could do to get myself into the gym and moving. Definitely helped keep me awake until bedtime. Mildly sore glutes etc this day and pretty sore in the evening and the next morning. Mostly posteriori chain. Feels good to be getting into a routine again. We have a tennis court reserved for today :). Thanks!
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