8/31/22

 Complete Rest 

8/30/22

AM Workout (0545)

A.
Strict Pull-ups

4 Sets of: 6-10 Reps 

-26# KB For 4x10 ... went 10,10,10,9 ... failed that 40th rep, but this was solid strict pull-up work 

B.

On a running clock:

0:00-2:00 

Run 200m

Max Shoulder-to-Overhead (185/125#)

Rest 1:00

3:00-6:00 

Run 400m

Max Shoulder-to-Overhead (185/125#)

Rest 2:00

8:00-12:00 

Run 600m

Max Shoulder-to-Overhead (185/125#)

-Result = 

-16

-12

-16 ... total of 44 reps ... probably could have snuck a few more in on that second set, but I gassed out pretty good ... tried to push the run and be consistent on the shoulder-to-overhead. Fun to work this movement after not having trained much overhead (only seated strict press/db press) for most of the pandemic. Fun morning in the gym. 

PM Workout (1800)

Happy to get this in... has been a rough couple weeks for my workouts... looking forward to a vacation this weekend. 

A.

Bench Press

3 sets x 8-10 reps

Choose a number that will have you reaching failure within the given rep range.

Lat Pull-Downs

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. If you do not have access to a Lat Pull-Down machine do 3 extra sets of Rack Chins

-205# for 3x10 on the bench and 145# for 3x10 on lat-pulldowns 

 

B.

Close Grip Bench Press

3 sets x 8-10 reps

The goal is to reach failure within the given rep range in all 3 sets.

Supinated Grip Strict 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.

-175# for 3x8 on the CGBP and 3x8 unweighted on the pull-ups

 

C.

Tricep Rock-n-Rolls

3 sets x 8-10 reps

Dumbbell Curls

3 sets x 8-10 reps

8-10 reps per arm. Come as close to failure as possible without actually failing, within the given rep range.

-2x35# DB across for 3x10 on both movements 

 

D.

Shoulder "I"s

3 sets x 15 reps

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

-Complete, crossover symmetry 

 

E.

Shoulder "Y"s

3 sets x 15 reps

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

-Complete, crossover symmetry 

F.

Shoulder "T"s

3 sets x 15 reps

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

-Complete, crossover symmetry 

8/29/22

Had a solid workout this morning... parts A-C were a class workout, then snuck in a few bench press reps. 

A.
3 Pos Power Snatch (High Hang, Above Knee, Floor)
5x3 @ 65% (165#) - Complete a set every :90 

-Complete ... these felt really solid 

B.

Overhead Squat 

3x3 @ 75% of 1 RM Snatch (195#)

-Complete, haven't done these in a very long time, but they felt stable ... light loading, but fun to get in. 

C.

'Karen' 

For time:

150 Wall-Balls (20/14#)

-6:03 ... went 50/20/15/15/10/10/10/10/10 ... PR for this is 5:13 ... I went out conservatively and took lots of breaks... maybe a bit more intensity here if I broke this up less, but I'm into my 4th day training and I definitely felt a little beat up in my shoulders and body generally... I also took only about 2 minutes rest from Part B to this workout, not ideal. Anyway, fun to get this in, move and breathe. 

D.

Bench Press

4 sets x 4 reps (225# last week) 

Try to add 5 or 10lbs to last week's 4x5

-Complete, added 10# over last week for 4x4 @ 235# 

8/28/22

Today was a solid workout, in and out of the gym in about 60 minutes which was nice. Got a massive pump from this. 

A.

Bench Press Prep - 2 sets of banded pull-parts at 80% effort 

-Complete

B.

Bench Press

3 sets x 2 reps (245 last week)

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

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, 250# across and 3x10 unweighted ... felt very strong here, got all the reps easily 

 

B.

Seated Strict Press

3 sets x 3 reps (155 last week)

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time. If you are unable to do push press due to a lower body injury, substitute with strict press or seated strict press.

Rack Chins

3 sets x 15-20 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, 160# across, 3x15 unweighted 

 

C.

Seated Dumbbell Shoulder Press

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.

 Supinated Close-Grip Lat Pull-Downs

3 sets x 15-20 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. If you do not have access to a Lat-Pull Down machine do 3 extra sets of Rack-Chins.

-3x10 withs 50#s and 125# for 3x15 on the lat pull-downs 

 

D.

Hammer Curls

3 sets x 15 reps

15 reps per arm. Come as close to failure as possible without actually failing, within the given rep range.

Tricep Rope Push-Downs 

3 sets x 15 reps

-Complete ... 2x35# for the curls and 45# for the push-downs 

E.

Dumbbell Front Raises

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.

Dumbbell Side Raises

3 sets x 8-10 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-Complete, 2x10# DB

8/27/22

 AM Workout (0800)

Hit the class workout this morning, it was a really fun conditioning piece. I really enjoyed getting in the muscle-ups and the workout as a whole. Fun Saturday morning workout. 

A.

On a 25:00 clock: 

AMRAP 10:

2x25 Ft Shuttle Run*

4 Ring Muscle-ups 

12 Toes-to-Bar

14 DB Box Step-Overs (50/35#s) to 24/20" Box

Rest 5:00

AMRAP 10:

2x25 Ft Shuttle Run*

4 Ring Muscle-ups 

12 Toes-to-Bar

14 DB Box Step-Overs (50/35#s) to 24/20" Box

*After each round, add 2x25ft shuttle run 

-4 Rds + a few shuttle runs (can't remember exactly) 

-3 Rds + 4 Muscle-ups 

-Got the muscle-ups unbroken throughout, had to break up some of the sets of T2B and I broke up one set of DB box step overs during the 2nd round... this was very grippy... but a lot of fun. 

PM Workout (1630)

A.
Deadlift
4x4 @ 405#
2x2 @ 460#
1x8+ @ 405#

-Complete ... got 12 unbroken reps at 405#... had to cut the workout short due to having to take care of my son, but I am trying to get in the rest of the workout tomorrow.

8/26/22

AM Workout (0545)

'Holleyman' 
30 RFT:

5 Wall-Balls (20/14#)

3 HPSU

1 Power Clean (225#)

(PR From 2/22/20 = 22:24) 

-Result = 23:11 ... sadly about a minute slower than my PR from two years ago, but I am overall happy with this. I haven't really been doing much crossfit or olympic lifting for most of the pandemic and to be only a minute off my PR isn't too shabby given I was in really good crossfit shape at the time. I really enjoyed this workout, had a great time doing this, happy to power clean 225# in a conditioning piece and to get all the sets unbroken. 

PM Workout (1900)

Had a long day of work... but snuck this in during the evening ... happy to get this in... it has been an insane work week. 

A.

Bench Press Prep 

Scap Pull-ups - 2 sets @ 70-80% intensity 

-Complete 

B.

Bench Press

3 sets x 3 reps (230# last week) 

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-Complete, 235# (5# over last week) 

 

C.

Alternating Incline Dumbbell Bench Press

3 sets x 8-10 reps

Alternating arms each rep. The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-Complete, 2x75# DB for 3x8

 

D.

Seated Strict Press

3 sets x 4 reps (145# last week) 

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-Complete, 150# (5# over last week)

 

E.

Half Kneeling Single Arm Kettlebell Press

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. 8-10 reps per arm.

-53# for 3x8

 

F.

Tricep Kick-Backs

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.

-2x10# DB for 3x12

 

G.

One Arm Farmer Carry

3 sets x 20 reps

20 steps per arm The goal is to get as close to grip failure as possible while still completing the total reps in one set.

-Complete, 53# KB

8/25/22

 Complete Rest 

8/24/22

 Again, same as yesterday, only able to hit the morning crossfit class as my work schedule is insane these next couple weeks ... at least happy to get this in and have fun in the gym, even if it wasn't too taxing.

A.

Every :90 for 5 sets:

2 Power Cleans + 1 Push-Jerk @ 65% (205#)

-Complete ... got all these reps really comfortably, low %, everything felt solid. 

B.

AMRAP 12:

10 Strict Pull-ups

15 GHD Sit-ups

10 Box Jump Overs (24/20")

-6 Rounds + 15 GHDs ... fun/easier workout, toughest part were the GHD sit-ups. Had a fun time and just flowed through this at a consistent pace. 

8/23/22

Got to hit the crossfit workout this morning... had a lot of fun getting this in... very tough conditioning, but I really enjoyed it.

A.
Every 4 for 6 sets (24:00 clock): 

21/16 Cal Assault Bike

9 Devil's Press (2x50/35# DB)

-Result = 

1:23

1:28

1:44

1:57

2:19

2:20 ... I felt good on those first three rounds and then totally gassed out on the back half... tried to maintain an 85-90 RPM ... able to do so for 3 rounds and then those last two were closer to 70-75 RPM ... rough, but really solid interval training.

B.

4 Sets, Tabata:

Flutter Kicks

Bicycle Crunches

Mountain Climbers

-Complete, don't remember the reps, but this was a nice core finisher. 

8/22/22

 Complete Rest ... wanted to train today, but had an extremely busy day between the first day of the academic year and taking care of my son. 

8/21/22

This morning was a short, but solid workout. I was really happy to get this in during my child's first nap of the day... he woke up about 40 minutes into this session so I called it short slightly, but got almost everything in. Got a solid pump and enjoyed myself... an amazing way to relieve the stress of parenting. 

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform DB Rows @ 50-75% intensity for 1-2 sets of 10-15 reps per side.

-Complete

 

B.

Bench Press

4 sets x 5 reps (215# last week)

Try to add 5 or 10lbs (for at least 1 of the 3 sets) to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-225# across (10# over last week) 

C.

Bench Press

3 sets x 8-10 reps (185# last week)

Lower the weight to a number that will have you reaching failure within the given rep range.

-185# across for 3x10 ... same weight as last week, but did 10,8,8 last week 

 

D.

Close Grip Bench Press

3 sets x 8-10 reps (135# last week)

The goal is to reach failure within the given rep range in all 3 sets.

-155# across for 3x10 (20# over last week) 

 

E.

Dumbbell Side Raises

3 sets x 8-10 reps

Come as close to failure as possible with out actually failing, within the given rep range.

Paralette Push-ups x Max Reps 

-2x15# for the side raises and 10,9,8 on the push-ups

8/20/22

 Spent about 40 minutes in the gym this morning getting in the lifting session... at home with my young child, so it's difficult to get a full workout in, but got most of everything in and I was happy to sneak this in. 

A.

Bench Press Prep

Perform Rack Chins @ 50-75% intensity for 1-2 sets of 10-15 reps. 

-Complete

 

B.

Bench Press

3 sets x 2 reps @ 85% (245#)

85% of your one rep max bench press.

-Complete

 

C.

Seated Strict Press

3 sets x 3 reps @ 75% (155#)

Minimum 75% of your one rep max strict press 

-Complete

 

D.

Pallof Press

3 sets x 15 reps

3x15 facing each way. 

-Complete

 

E.

Dumbbell Side Raises

3 sets x 8-10 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-Complete, 2 x15# DB 

 

F.

Dumbbell Bent-Over Side Raises

3 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-Complete, 2 x15# DB 

G.
3 Sets of:

Strict Pull-ups x 8 reps 

-35# KB across, went 8 ... 7/1 ... 6/1/1

8/19/22

 Complete Rest 

8/18/22

 Had an okay workout this morning... bummed about how the deadlifting went, everything else was solid and I got a good pump out of this. 

A.

Deadlift

4x4 @ 395#

1x2 @ 450#

1x2 @ 500#

1x8+ @395

-Complete, but with a failed rep ... this was rough... the set of 1x2@500# became another set of 1x2 @ 450# ... between being sick/traveling/not deadlifting in two weeks I felt like complete ass on that 500# and didn't even get 1 rep. Hopefully this progression feels better next week. Got 10 reps at 395# on the last set 

B.

Bench Press

3 sets x 3 reps @ 80% (230#) 

80% of your one rep max bench press.

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, unweighted 3x10

 

C.

Strict Press

3 sets x 4 reps @ 70% (145#)

70-75% of your one rep max strict press.

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, unweighted 3x10

 

D.

Lat Pull-Downs

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. If you do not have access to a Lat Pull-Down machine do 3 extra sets of Rack Chins.

-Complete, 3x12 with 125# 

 

E.

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.

Tricep Extensions

3 sets x 8-10 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 on both movements ... 35#s for the curls and 15#s for the tricep extensions (kick-backs) 

8/17/22

Hit the class workout this morning, felt pretty good on everything. It was fun to clean and jerk. 

A.

Power Clean + Split-Jerk

12 Minutes to build to a heavy single 

-Warm-up and then singles went 245#, 265#, 275# ... definitely more there, but all of these felt comfortable and solid. I haven't built up to a heavy single a very long time on power clean or split jerk... fun to move and lift heavy-ish ... no lifters/wraps/belt ... just did this in my regular training shoes. 

B.

FT:

50 KBS (53/35#)

30 Wall-Balls (20/14#)

20 C2B Pull-ups

30 Wall-Balls (20/14#)

50 KBS (53/35#) 

-This took about 8 minutes ... there was an error with the clock during the class workout, but it was around 8 minutes ... reps went unbroken KBS ... 20/10 on WB ... unbroken C2B ... 10/10/10 ... 15/15/10/10 ... fun/grippy workout, C2B felt solid, but it was a very low amount of reps. 

Rest about 10 minutes then... 

C.

4 Sets:

25 GHD Sit-ups

Rest 1:1

-Complete ... about 1:05 - 1:25 for all sets. 

8/16/22

A.
Every 10:00 for 30:00 (3 sets) of:

15/12 Cal Assault Bike

12 Burpee Box Jump Overs (30/24")

15/12 Cal Assault Bike

9 Burpee Box Jump Overs (30/24")

15/12 Cal Assault Bike

6 Burpee Box Jump Overs (30/24") 

-Result = 

5:05

5:15

5:29 ... this was the toughest conditioning workout I've done in a while... legs burned from start to finish and this was generally very difficult. I felt fairly fit, but this left me wrecked. Very solid aerobic conditioning. 

B.

GHD Hip Extensions 

4 Sets x 10 

Rest as needed

-Complete

8/15/22

AM Workout (0545)

A.

Snatch 
12 Minutes for a Heavy Single

-Warm-up and then singles went 195#, 205#, 215#, 225# ... this is the most I've snatched in a very long time ... all reps felt comfortable. All time (pre-pandemic) 1 RM is 255# ... working up to nearly 90% after a long time away from olympic lifting felt good. Looking forward to more of this in the near future. 

B.

10 RFT:

10 DB Bench Press (2x50#)

10 Toes-to-Bar

-11:50 ... this was much harder than I thought it would, particularly the bench press ... very light weight, but those reps accumulated quickly. Overall fun/different training, left me fairly taxed. I had to break up the reps a lot on the back half. 

PM Workout (1630)

Had an okay afternoon session... my pressing didn't feel great, but I should have expected this after 100 reps of DB bench press at high intensity this AM... still got everything and felt okay, but not great. 

A. 

Bench Press Prep

1-2 sets x 10-15 reps @ 40-60%

Face Pulls @ 40-60% intensity for 1-2 sets of 10-15 reps. 

-Complete

 

B. 

Bench Press

4 sets x 5 reps @ 75% (215#) 

75% of your one rep max bench press.

-Complete

 

C.

Bench Press

3 sets x 8-10 reps

Lower the weight to a number that will have you reaching failure within the given rep range.

-185# across, 10,8,8 

 

D.

Close Grip Bench Press

3 sets x 8-10 reps

The goal is to reach failure within the given rep range in all 3 sets.

-135# across for 3x10

 

E.

Tricep Rock-n-Rolls

3 sets x 8-10 reps

Dumbbell Side Raises

3 sets x 8-10 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-2x25# for the rock-n-rolls, 2x15# for the SR

 

F.

Dumbbell Bent-Over Side Raises

3 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

Durante Core x 3 sets 

-2x15# for the BOSR 

8/14/22

 Complete Rest 

8/13/22

This morning was a short, but pretty decent workout ... got this in at home early in the morning. Part A was a class workout that I missed last week, then added in a few reps/sets for an upper body pump. Not a taxing day, but I am looking forward to resting tomorrow and getting in some hard training come next week.

A.

3 Rounds:

15/12 Calorie Standing Bike Erg

12 Dumbbell Deadlifts (2x50/35)

9 Dumbbell Hang Power Cleans (2x50/35)

6 Dumbbell Shoulder to Overhead (2x50/35)

-Rest 5 min-

For time:

45/36 cal Standing Bike Erg

36 Dumbbell Deadlifts (2x50/35)

27 Dumbbell Hang Power Clean (2x50/35)

18 Dumbbell Shoulder to Overhead (2x50/35)

-Result = 5:34 / 6:37 

B.

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.

-3x12 with 55#, cable extensions 

 

C.

Pull Ups

3 sets x 8-12 reps

If body weight is too easy, add weight. Aim to reach failure within the given rep range.

Strict Dips 

3 sets x 8-12 reps 

If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-3x10 on both movements, unweighted 

8/12/22

Hit the crossfit class this morning... HSPU rocked me... but overall got a good workout/dose of humility. 

A.

EMOM 21 (7 Rounds) of: 

Min 1: 20 Wall-Balls (20/14#)

Min 2: 12 HSPU

Min 3: 20 Alternating V-ups

-Complete ... HSPU were unbroken for 3 rounds, then 6/6 ... then got 10, 7, 8 on the last 4 rounds of HSPU... these turned into AMRAPs that went 6/4 / ... 4/3 ... 5/3 ... rough... shoulders gassed out on those last few rounds, HSPU have always been the toughest part of crossfit for me. 

8/11/22

Complete Rest ... pretty tired from traveling... got back in late last night past 1 am ... wanted to workout today, but just listened to my body and rested. 

8/10/22

 Last day on the road today... dropped into another CF class. Had a really solid workout... haven't clean and jerked in a very long time and it surprisingly felt really good. Additionally, the conditioning workout really rocked me... it was very challenging crossfit, felt like an open workout. 

A.

EMOM 10: 
Clean and Jerk x 1 rep 

-Complete, across at 245# ... I started at 245# and just went off of feel... felt good, not too taxing, got all the reps comfortably, but just focused on good movement. 

B.

AMRAP 15:

3 Power Snatch (115#)

4 Overhead Squats (115#)

5 C2B Pull-ups

30 Double-Unders

-10 Rds ... this was rough ... I was moving pretty consistent until the 6th round and then I got a bit light headed when I accidentally forgot to breath during 3 unbroken PS + 4 unbroken OHS ... slowed the pace down a bit and finished the workout. Overall really fun crossfit and a nice way to start the day. 

8/9/22

 Complete Rest ... slightly banged up from yesterday, not too sore, but generally tired. 

8/8/22

 Hike about 10-11 Miles out and back with about 3000 ft elevation gain over the first half ... hiked to near the summit of Thompson Peak in Idaho's Sawtooth Wilderness, the highest peak of the range ... my friend was struggling with the last bit of the ascent, so we called the hike before actually reaching the summit. I would definitely like to go back some day and finish this peak out. Probably the most difficult hike I've ever done and one of the most beautiful. 

8/7/22

 Complete Rest 

8/6/22

Dropped into a class while traveling in MT... did the partner workout on the board ... took it relatively easy, went at about an 80-85% effort and got a sweat... still not 100% over my cold yet.

A.
'31 Heroes'-ish

AMRAP 31, with a partner*:

8 Thrusters (115#)

18 Strict Pull-ups

11 Box Jumps (24")

*Partners alternate 400m Sandbag Run (50#) while the other partner works on AMRAP

-Complete... no idea on the rounds or reps ... I did 5 or 6 sandbag 400s, these were the hardest part of the workout ... I have done 31 Heroes before, but this was a slight variation given the gym's equipment. Still got a good sweat, nice way to start the day. 

8/5/22

Dropped into a CF class today while traveling ... had no idea what was on the board, just showed up and had fun. Nice cardio session to start the day.

A.
EMOM 20, for max reps:

Min 1 - Toes-to-Bar

Min 2 - Burpees

Min 3 - Cal Row

Min 4 - Rest 

-Don't remember the exact reps, but went 25/25/23/20/20 on the TTB ... burpees went between 18-12 each set ... rows were 15-20 cals a set ... cardio sweat, not too taxing, which was good coming off this recent cold. 

8/4/22

Complete Rest / traveling ... not the best day... had to wake up really early and didn't get great rest while flying.  

8/3/22

Finally starting to feel a bit better... all symptoms aside from some slight congestion are over... figured I'd feel how I felt with a powerlifting session... got everything in and didn't feel too crappy. 

A. 

Bench Press Prep

1-2 sets x 10-15 reps @ 40-60%

Perform Banded Face Pulls @ 40-60% intensity for 1-2 sets of 10-15 reps. 

-Complete

B. 

Bench Press

4 sets x 5 reps @ 75% (215#)

75% of your one rep max bench press.

-Complete

 

C.

Bench Press

3 sets x 8-10 reps

Lower the weight to a number that will have you reaching failure within the given rep range.

-3x10 with 200# 

 

D.

Close Grip Bench Press

3 sets x 8-10 reps

The goal is to reach failure within the given rep range in all 3 sets.

-155# for 3x8

 

E.

DB Skull Crushers 

3 sets x 8-10 reps

Dumbbell Side Raises

3 sets x 8-10 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-Complete, 2x25# for both movements 

 

F.

Dumbbell Bent-Over Side Raises

3 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

'Durante Core' x 3 sets 

-Complete, 2x15# DB 

8/2/22

Further complete rest ... was hoping to be over my illness today... but still felt pretty awful and definitely not in any form to workout. 

8/1/22

 Further Complete Rest ... I was not planning on resting today, but I got very sick yesterday ... body aches/fever/congestion/sore throat ... took multiple COVID tests which were all negative ... feel better today, but definitely not 100% or anywhere near good enough that training would be meaningful.