July 7, 2026

Strength Built Under Fatigue

Some fatigue from yesterday followed me into this session, which has been fairly typical during this stretch of competition preparation. Nothing hurt, including any of the areas that have previously given me trouble. I was simply tired.

The main work began with incline dumbbell presses, building from the 35s to two sets with the 75s. From there, I moved through low cable rows, rear delt flies, and Pallof presses before finishing with eight minutes on the elliptical.

It was not an especially complicated session. It was tiring; everything moved well, and I left feeling good about the work.

Workout Log

RPE is my subjective rating of how difficult each set felt on a scale from 1 to 10.

Exercise	Set	Weight / Settings	Reps / Time	RPE
Recumbent Bike	A	BW; Level 2	7 minutes
Serratus Wall Slide	A	BW	8	1
Shoulder External Rotation	A	BW	8/side	1
Incline Dumbbell Press	A	35s	10	3
Incline Dumbbell Press	B	50s	8	4
Incline Dumbbell Press	C	65s	8	6
Incline Dumbbell Press	D	75s	6	7
Incline Dumbbell Press	E	75s	6	8
Low Cable Row	A	80	10	4
Low Cable Row	B	100	10	5
Low Cable Row	C	120	10	7
Low Cable Row	D	120	10	8
Rear Delt Fly	A	55	12	5
Rear Delt Fly	B	70	12	6
Rear Delt Fly	C	75	12	7
Pallof Press	A	45	10/side	5
Pallof Press	B	45	10/side	6
Elliptical Cross Trainer	A	BW; Resistance 2; Incline 2	8 minutes