December 26, 2024

Daily score: 6 (been a long week)

Workout:

Day 4- Upper body strength/hypertrophy
A. Strict dips; amrap unbroken x4; rest 90 sec

7/8/8/7

B1. Bent over barbell rows; @2022; 6-8x4; rest 90 sec

70x8

75x8

80x8

85x8

B2. Bench press; 10-12x4; rest 90 sec

80x12

85x12

90x10

90x10

C1. Tricep push downs; 8-10x3; rest 1 min

10x3

C2. Hammer curls; 20-24 alt'ing reps x3; rest 1 min

15’s x24

20’s x20

15’s x22

C3. Bent over thumbs up reverse flies; 15-20x3; rest 1 min

8’s x16

8’s x15

8’s x16

C4. Elbow on knee external rotations; 12-15x3/side; rest 1 min

12x12x3/side

Great to just clear the mind and lift.  Everything felt solid.  Thanks!