7/1 & 7/2/21

Complete Rest 

6/30/21

 Jumped into a crossfit class today... haven't done a crossfit workout in a class in a very long time (about a year?) ... additionally I haven't snatched in about 15ish months. Overall felt good on everything, flowed through this at about 80-85% effort and beat everyone in the class.

A.
EMOM 10

Odd: 12 V-ups

Even: 12 DB Pull-overs (15#) 

-Complete ... was a nice warm-up, but was a bit boring 

B. 

AMRAP 12: 

3 Snatch (135/95#)

9 Toes-to-Bar

54 Double-Unders

-8 Rounds ... singles across on the snatches ... unbroken toes-to-bar ... did about 5 rounds of double-under unbroken and then took planned breaks of 30/24 on the last few rounds. Overall good cardio... goal for the day was to get some intensity and not hurt myself given I haven't done crossfit in ages. Overall a good way to start the morning. 

6/29/21

Today was a solid back/bicep pump ... not too taxing, only took about an hour. 

A.
Wide Grip Lat Pulldowns
3 sets x 15 reps

-100#, 110#, 120#, 3x15 
 
B.
T-Bar Rows
4 sets x 10-15 reps
Aim to reach failure within the given rep range.

-4x10 with 135# ... could have gone heavier, but my hamstrings still have severe DOM and were the limiting factor here 

C.
Dumbbell Row
3 sets x 12 reps
12 reps each side.

-75# DB for 3x12/arm 
 
D.
Frog Reverse Hyperextension (on bench) 
3 sets x 12-15 reps

-Complete, 3x15 
 
E.
Fat Barbell Curls
4 sets x 12 reps
Aim to reach failure at the given rep range.

-65# for 4x12
 
F.
Hammer Curls
4 sets x 12 reps
Aim to reach failure at the given rep range.

-2x35# for 4x12 
 
G.
Pull-ups
3 sets x max reps
If you cannot do body weight, do banded so you can hit at least 10 reps each set.

-13,13,10 

6/28/21

Today was a decent workout... very solid upper body pump ... I was going to do a different workout today, but my lower body is extremely sore (i.e. walking hurts) ... so I modified the workout entirely. 

A.
Bench Press
3 sets x 15-20 reps
Find weight that causes you to reach failure somewhere in the given rep range.

-185# x 15, 175# x 15, 165# x 15 ... had to drop down in weight over the course of these sets ... was hoping to get closer to 20, but didn't have a spotter and regardless, these were near maximal each time. 
 
B.
Close Grip Bench Press
3 sets x 12 reps
Aim to reach failure at the given rep range.

-ended up being 135# for 3x10... rough after A. 
 
C.
Flat Dumbbell Chest Flyes 
3 sets x 10-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.

-3x12 with 2x15# DB 
 
D.
Tricep Extensions
3 sets x 12-15 reps
Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-3x15 with 2x15# DB ... bent over tricep extensions 
 
E.
Parallette Push Ups
3 sets x 15 reps

Plank 

3 sets x :60

-Complete
 
F.
Banded Tricep Extension
4 sets x 25 reps

-Complete, 1 purple band 

6/27/21

 Complete Rest ... much needed. 

6/26/21

Today was a good workout. It was nice to lift some heavy-ish weights and enjoy myself in the gym. Back squats were rough and left my hammies really tight despite the light loading... deadlifts felt comfortable. Big pump, fun stuff. Looking forward to a couple more workouts at home before heading out on vacation. 

A.
Back Squat
3 sets x 6-8 reps

-3x6 with 275# ... no belt/sleeves/lifters
 
B.
Conventional Deadlift
3 sets x 5 reps
Up to daily max for a heavy set of 5 

-3x5 with 405# ... didn't go beyond 405 ... no belt/chalk ... just got in good reps 
 
D.
Seated Hamstring Curls
3 sets x 6-10 reps
Come as close to failure as possible with out actually failing, within the given rep range.

-3x10 with 140# 

E.

Barbell Curls
3 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

GHD Sit-ups

3 sets x 12-15 reps 

-3x10 with 80# EZ bar and 3x15 GHDs
 
G.
Hammer Curls
3 sets x 6-12 reps
Aim to reach failure within the given rep range.

-Complete, 3x10 with 2x45# DB  

6/25/21

AM Workout (1100)

Had a decent pressing session this morning, nothing too crazy, but enjoyed myself in the gym. 

A.

Bench Press Prep
1-2 sets x 10-15 reps @ 50-75%
Perform Upright Rows @ 50-75% intensity for 1-2 sets of 10-15 reps. 

-Complete, 45# bar
 
B.
Bench Press
3 sets x 5 reps @ 80%+ (225#)+
80% of your one rep max bench press.

-3x5 with 225# ... got all these reps comfortably 
 
C.
Strict Press
3 sets x 4 reps @ ~70-75%+ (135-145#)+ 

-135#, 145#, 155# ... haven't done this exercise in a while... felt generally shaky. 
 
D.
Half Kneeling Single Arm Kettlebell Press
3 sets x 12-15 reps
The goal is to reach near failure without actually failing within the given rep range in all 3 sets. 12-15 reps per arm.

-35# KB for 3x12/arm 
 
E.
Tricep Extensions
3 sets x 10-15 reps
Aim to reach failure, within the given rep range. These can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-3x10 with 44# - cable rope push-downs

F.

Push-ups 

3x20

Rest exactly 2:00 

-2 sets unbroken, last set 15/5 ... rough after parts A-E
 
G. 

Strict Toes-to-Rings

3 sets x 8-10 reps
The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-3x8... rough... haven't done these in a long time and the rings were from extremely long cables (50+ feet) and gave a ton of slack... tough exercise/fun finisher. 

PM Workout (1930) 

~5 Mile Easy Run

-41 minutes total running time ... ran on a gravel road through a forested area in Quantico. Invited my platoon to come out and about 10 people showed up. Had a really good time running on a warm summer evening as the sun set. Great stuff, great way to end the week/this training. 

6/24/21

Today was a decent workout, got a solid bicep pump and called it a day... didn't have much in me after the field exercise. 

A.
Pull Ups
3 sets x 8-10 reps
Come as close to failure as possible without actually failing, within the given rep range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

-Complete, 3x10
 
B.
Supinated Grip Pull-ups
3 sets x 8-10 reps
The goal is to reach near failure without actually failing within the given rep range in all 3 sets. Add weight if it's too easy, break up the sets if it's too difficult.

-Complete, 3x10
 
C.
Cable Rows 
3 sets x 10-15 reps
The goal is to reach near failure without actually failing within the given rep range in all 3 sets. 

-3x10 with 144#
 
D.
Seated Dumbbell Curls
3 sets x 8-10 reps
The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-3x10 with 2x30# DB 

 
E.
Reverse EZ Bar Curls 
3 sets x 15 reps

-Complete, 40# EZ Bar
 
F.
Face Pulls
3 sets x 15 reps

-Complete, used a cable machine, don't remember the weight
 
G.
Preacher Curl Machine
3 sets x 10reps
'Durante Core' 

(10 hollow rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold) 

3 sets x 15 reps 

-Complete... don't remember the weight on the curls, got in all the Durante core 
 

6/22 & 6/23

Field Exercise ... lots of running/walking/moving, little sleep and terrible food. 

6/21/21

Today was a decent, albeit short, workout. In and out of the gym in 45 minutes. Got a nice chest/tricep pump. Overall enjoyed my time... heading out to the field tomorrow and wanted to get a pump before I left. 

A.
Bench Press
3 sets x 3 reps
Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-225# for 3x3 ... kept this pretty light, no spotter and didn't want to push the loading 
 
B.
Bench Press
3 sets x 8-12 reps 
Drop down to a weight that will have you failing within the given rep range 

-195# for 10,8,8 

C.
Incline DB Bench Press
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x8 with 2x75# DB 
 
D.
Incline Dumbbell Chest Flyes
2 sets x 10-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.

-2x10 with 2x25# DB 
 
E.
Weighted Dips
2 sets x 8-12 reps
If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 8 reps. If 8 reps is too easy, do up to 12 reps or add more weight.

-2x12, unweighted 
 
F.
EZ Skull Crushers 
2 sets x 6-12 reps
Aim to reach failure within the given rep range.

-2x12 with 80# 
 
G.
Tricep Extensions
2 sets x 10-15 reps
Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-2x15 with 55#, cable push-downs 

6/20/21

 E Course / O Course practice ... ran through the O course with my wife a few times and got her through all the obstacles ... played around for about 20-30 minutes ... we then ran through the E course in a total time of 58 minutes, with obstacles ... it was extremely hot today (up to 88 degrees with very high humidity) ... nice way to start the day and really fun to show her the E/O course. 

6/19/21

 7 Mile Hike with ~50# load ... took about 2 hours, standard 3.0 mph Marine Corps hiking pace. Great weather, about 75 degrees and clear ... had a good time getting this in. 

6/18/21

Today was more of an active recovery session than anything... I'm feeling a bit tired from the work-load of this training/recent FEX ... wanted to get a pump in, but generally let my body rest (especially my lower body) for tomorrow's 7 Mile Hike. Nice way to start the day and move around a bit. 

A. 
Tricep Extensions
3 sets x 12-15 reps
Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-3x15, rope extensions with 44# 
 
B.

3 Super-Sets:
Pull Ups
3 sets x 8-12 reps
If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

Push-ups 

3 sets x 2x reps of pull-ups 

-3x10/20 reps 
 
C.
Supinated Narrow Grip Lat Pulldowns
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

3x15 with 100# 

D.
Barbell Row
2 sets x 10-15 reps
Bent over row. You can choose the amount of reps as long as it is within the suggested range.

-2x10 with 135# 
 

E.
Dumbbell Side Raises or Cable Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

2x10, cable side raises, 12# 
 
F.
Dumbbell Bent-Over Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x10 with 2x20# DB

H.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x10 with 70# 

6/16 & 6/17

 Field Exercise ... on my feet for the vast majority of both days in the field. 

6/15/21

Today was an okay workout, nothing too crazy. Got a nice chest pump and kept everything at reasonable intensity/loading. Going into the field tomorrow. 

A.
DB Bent-Over Side Raises
2x 8-12 reps @ 60% effort 

-2x8 reps with 2x25# DB 

B.
Bench Press
3 sets x 5 reps @ 80% (225#) 
85% of your one rep max bench press.

-Complete, no misses, no spotter
 
C.
Bench Press
1-2 sets x 6-12 reps
Lower the weight to a number that will have you reaching failure within the given rep range.

-205# for 8, 6 
 
D.
Cable Flyes 
3 sets x 10-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.

-Complete ... don't remember the weight, just went 3x12
 
E.
Dips
3 sets x 8-12 reps
If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 8 reps. If 8 reps is too easy, do up to 12 reps or add more weight.

-Complete, 3x10 unweighted 
 
F.
Skull Crushers
3 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-80# with EZ bar for 3x10 
 
G.
Tricep Extensions
3 sets x 10-15 reps
Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-3x15 cable push-downs, 44# for 1 set and 55# for 2 sets 

6/14/21

 Complete Rest ... I was considering training today... but I'm generally wiped out from the work I'm currently doing and decided to call it a day and let my body rest .... many hours on my feet today. 

6/13/21

 Complete Rest ... took a two hour nap today... only day off of the week. 

6/12/21

AM Workout (0630) 

Endurance Course Run Through - ran through the endurance course (5 mile trail run) again ... boots/utes. This was a really fun time, led a group of midshipmen through the course and got a nice sweat. Took about 85 minutes, lots of stops explaining the route, obstacles, casevac plan etc. 

PM Workout (1800) 

Got in a solid back/bicep pump ... didn't feel particularly strong, but I've been working a lot and burning a massive amount of calories during this training. 

A.

Deadlift 

5x5

-365#, 405#, 415#, 425#, 435# x 4  ... worked up to these with no belt/chalk ... didn't feel particularly great, especially the 4th rep at 435#, it slipped out of my hand a bit and I just called it there. 

B.

Pull Ups

3 sets x 12-15 reps

Come as close to failure as possible without actually failing, within the given rep range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

-3x12, unweighted 

 

C.

Cable Rows 

3 sets x 12-15 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. 

-3x12 with 145# 

 

D.

Lat Pull-Downs

3 sets x 15-20 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. If you do not have access to a Lat Pull-Down machine you can substitute for Wide Grip Pull-Ups or do three extra sets of Rack-Chins.

-3x15 with 105# 

E.

DB Shrugs

3 sets x 15-20 reps 

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. 

-2x100# for 3x15 

 

F.

Dumbbell Hammer Curl

3 sets x 12-15 reps

The goal is to come as close to failure as possible within the given rep range without actually failing for all three sets.

-3x12 with 2x45# DB 

 

G.

Cable Curls

3x15 

-Complete, 40# 

H.

Shoulder "Y"s

3 sets x 12-15 reps

Can be done with dumbbells or standing with bands/cables. Example video starts at "I"s.

 

-3x12 with 25# DB 

6/11/21

 3 Mile Hike with about 50-ish lb of loading ... 60 minute 3/mph pace ... wasn't super taxing, but was a very wet (downpour) and fun nature walk. 

6/10/21

Today was a solid workout. Had a good time and got a solid chest/tri pump. Nothing too taxing and didn't push anything ME, but enjoyed it. 

A.
Bench Press Prep
1-2 sets x 10-15 reps @ 50-75%
Perform Side Raises @ 50-75% intensity for 1-2 sets of 10-15 reps. 

-2x15 with 5# plates 
 
B.
Bench Press
4 sets x 8 reps @ 65-75% (185-210#) 
60% of your one max rep bench press.

-185#, 195#, 205#, 210# 
 
C.
Incline Bench Press
3 sets x 10-12 reps
Lower the weight to a number that will have you reaching failure within the given rep range.

-135#, 165#, 170# ... 3x10 here, haven't done this in a very long time, didn't feel great. 
 
D.
Close Grip Bench Press
3 sets x 10-12 reps
Aim to reach failure within the given rep range.

-135# x 10, 165# x 10, 165# x 8 ... no spotter and was really feeling that last set, called it at 8. 
 
E.
Tricep Rock-n-Rolls
3 sets x 12-15 reps

-2x30# x 15, 2x35# x 15, 2x35# x 12 
 
F.

Tricep Overhead Rope Cable Extensions

3 sets x 12-15 reps 

-3x12 with 27.5# ... haven't done this movement in ages, but was a great tricep pump 

G.

Cable Flyes 

3 sets x 10-12 reps 

-3x10 with 22.5# on each cable ... haven't done this movement in ages, but was a nice change/finisher

6/9/21

AM Workout (0630)

Did about 60-90 minutes of calisthenics/running this morning in a "group PT" session. It was a big sweat, but overall not too taxing. 

PM Workout (1230)

On my feet from 1230-1700 walking on roads and through woods. 

6/8/21

 Active Rest Day ... lots of time on my feet/moving around ... demonstrating and working through the Marine Corps Obstacle course and doing other trainings. 

6/7/21

Complete Rest ... no formal training today, but lots of time on my feet. 

6/6/21

Today was a great workout. Not too taxing, but got a great pump and left the gym feeling good. Solid way to start the Sunday. I'm still blown away by how nice the TBS gym is now. 

A. 
Conventional Deadlift
4 sets x 1 rep
Up to daily max for four heavy singles.

-405#, 425#, 435#, 440# ... this is well under my recent 1 RM of 535#... but was lifting without a belt and haven't been deadlifting heavy at all... didn't want to push the loading or get hurt right at the start of this training ... just got in quality reps. 
 
B.
Pull Ups
3 sets x 8-12 reps
If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-Complete, 3 x12, unweighted 
 
C.
Lat Pulldowns 
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested ran

-120# for 2x12 and then 140 for 1x10 
 
D.
Barbell Row
2 sets x 10-15 reps
Bent over row. You can choose the amount of reps as long as it is within the suggested range.

-185# for 2x12 
 
E.
Dumbbell Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x25# DB for 2x10

F.

Dumbbell Bent-Over Side Raises 

2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x25# DB for 2x10
 
G.

EZ Bar Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-70# x 2x12
 
H.

GHD Sit-ups

2 sets x 12-20 reps 

-Complete, 2x15 ... first time doing these in a very long time (over a year) ... didn't feel too bad, but I'm definitely going to ease back into this movement. 

6/5/21

Today was a fairly long day.

AM Workout (0730)

5 Mile trail run ... intermittent stops ... ran through the 'endurance course' at TBS. We ran as a staff and went through all the safety checkpoints etc. Casual pace and didn't push it at all. Nice way to start the day and acclimate to the humidity here ... after this we walked a few klicks through the tree line prepping for training at a later day ... lots of time on our feet. 

PM Workout (1600) 

Between the NOLS trip to Utah and commissioning week/preparing for with training at TBS I haven't been lifting much... really happy to get this in and I'm going to try to sneak lifts in when I can over the next few weeks. Didn't bring any lifting gear at all... no wrists wraps, knee sleeves, or shoes, but going to get in what I can. 

A.
Back Squat
3 sets x 6 reps @ 60% (275#) 
60% of your one rep max back squat.

-Complete ... in metcons with no belt/no knee sleeves  
 
B.
Bench Press
3 sets x 3 reps @ 80% (225#) 
85% of your one rep max bench press.

-Complete
 
C.
Bench Press
1-2 sets x 6-12 reps
Lower the weight to a number that will have you reaching failure within the given rep range.

-2x12 with 185# 
 
D.
Flat Dumbbell Chest Flyes or Peck Deck
2 sets x 10-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.

-2x12 with 2x25# DB 
 
E.
Weighted Dips
2 sets x 8-12 reps
If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 8 reps. If 8 reps is too easy, do up to 12 reps or add more weight.

-2x10, bodyweight ... haven't done a dip in a while! Didn't add weight 
 
F.
Skull Crushers
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x12 with 70# EZ Bar 
 
G.
Tricep Extensions
2 sets x 10-15 reps
Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-2x15 with 33.3# lbs, rope cable push-downs 

6/4/21

 Complete Rest ... but lots of time on my feet... going to be an instructor at a school for the midshipmen over the next few weeks... going to have lots of days in the field/moving a lot. 

6/3/21

Ran my platoon of midshipmen through a track workout. Lots of people of varying ability, but we broke up into two groups of about 15 people and staggered by 2 minutes for the following workout:

Every 4 for 24 (6 sets) of:
400m Run 

-All sets between 72-74... this is pretty fast for me... definitely got some more intensity out of this team environment. Really good workout, enjoyable way to start the day. 

6/2/21

 Further Complete Rest 

6/1/21

 Complete Rest ... sore in my front delts/biceps... legs are actually less sore today than yesterday... but was a bit tired today, took a nap.