12/1/23

Today was a solid session ... very lower body/butt intensive ... it was nice to get in and out of the in gym in 45 minutes. I left the gym feeling good and restored, not slayed, which is a nice change and good feeling sometimes. 

A.

Back Squat

3 sets x 4 reps @ 80% (325#)

80% of your one rep max back squat.

-Complete 

 

B.

Seated Strict Press

3 sets x 5 reps

Choose a weight that is challenging for 3x5.

-Complete, across at 145# 

 

C.

Banded Pull-Throughs 

2 sets x 12-15 reps

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

-2x15, purple band 

 

D.

Good Mornings

2 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x10 with 145# 

 

E.

Barbell Hip Extensions

2 sets x 6-10 reps

Aim to reach failure within the given rep range.

-2x10 with 315# 

F.

Single Leg RDLs

2 sets x 10-15 reps

10-15 on ea side.

-2x10 with 50# DB, cross-body, barefoot 

11/30/23

Today was a solid workout ... in and out of the gym in 45 minutes, which was great. Nice pump, enjoyed myself. 

A. 

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.

-3x12, BW

 

B.

Lat Pulldowns (Wide Grip)

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested ran

-3x12 with 125# 

 

C.

Barbell Row

3 sets x 10-15 reps

Bent over row. You can choose the amount of reps as long as it is within the suggested range.

-3x12 with 135#

 

D.

Dumbbell Side Raises

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x10 with 2x10# 

 

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.

-3x10 with 75#

 

F.

Barbell Shrugs

3 sets x 8-15 reps

You can choose the amount of reps as long as it is within the suggested range.

Plank 

3 Sets x :60

-3x10 with 285# 

 

11/29/23

This morning was a bit of a rough workout ... legs are super sore from Monday and had to keep things a bit lighter than I planned today ... overall a good lower body workout. 

 A.

Box Squat (20")

3 sets x 5 reps @ 75% (300#)

75% of your one rep max back squat.

-Complete ... these were supposed to be back squats, but I was too sore for that. 

 

B.

Bench Press

3 sets x 2 reps @ 90% (250#) 

90% of your one rep max bench press.

-Complete ... felt good. 

 

C.

Back Squat

2-3 sets x 10 reps

Lighter working sets. Lower the weight to a number that will have you reaching near failure at 10 reps.

-2x10 with 185# across ... definitely not near failure, but just got in good reps and tried to not hurt myself ... I have extreme DOMS in my inner thighs. 

 

D.

Deadlift

2 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x10 with 325# ... definitely more there, but kept these sets reasonable as I haven't been deadlifting much. 

E.

DB Weighted Lunges

3 sets x 6-10 reps

-3x10 with 2x53 KB in farmer's carry 

 

F.

Goblet Squats 

2 sets x 10-15 reps

parallel feet and raised heels. You can choose the amount of reps as long as it is within the suggested range.

-75# DB with hells on a 45# bumper 

 

G.

Lying, Seated or Partner Hamstring Curls

2 sets x 6-10 reps

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

-2x10 with purple band 

 

H.

Good Morning 

2 sets x 12-15 reps

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

-2x10 with 135# 

I. 

Calf Raises

2 sets x 15 reps

-Complete, 135# across 

11/28/23

Today was some great cardio... penned this together off of a Mayhem bodybuilding cardio workout... adjusted it as needed for basement and overall got a great session out of this. Fun to move and sweat. 

A.

Parts A and B on a Running Clock: 

For Time:
Max Effort: 500m Row

Rest until 10:00... 

B.
At 10 minute mark start
Death by Line Facing Burpees
(Athletes start with 5 reps and add 1 every minute until failure)

Rest 5-10 minutes then… 

C.

3 rounds
10/8 cal Assault Bike
10 V-ups
10 Alt. DB Snatch (50/35#)

-Rest 5:00-

2 rounds
20/16 cal Assault Bike
10 V-ups
10 Alt. DB Snatch (75/50#)

-Rest 5:00-

1 round
30/24 cal Assault Bike
10 V-ups
10 Alt. DB Snatch (100/75#) 

-Result = 

A = 1:31.6 (not a PR, but haven't been rowing much and my RPE on this was fairly low... definitely more there if I did a true ME TT)

B = Finished 13 burpees (8 rds) ... didn't attempt the round of 14 burpees 

C = 4:27 / 4:35 / 4:29 ... was a bit nervous about the 100# DB ... haven't snatched that thing in a long time (probably years?) and it felt surprisingly good with a belt on and a little chalk. 

11/27/23

Started the powerlifting cycle today ... overall enjoyed the session, took just around 60 minutes and was a nice pump. 

A.

Back Squat

3 sets x 6 reps @ 70% (280#) - went off of 400# 1 RM 

70% of your one rep max back squat.

-Complete 

 

B.

Bench Press

3 sets x 3 reps @ 85% (240#) 

85% of your one rep max bench press.

-Complete

 

C.

Bench Press

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 12, 10 

 

D.

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.

-2x15# for 3x12 

 

E.

Weighted 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.

 

-3x10, BW

F.

DB Skull Crushers

3 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x12 with 2x25# 

 

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 with 55#, cable extensions 

H.

Every 2 for 6 (3 sets) of: 

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

-Complete

11/26/23

 Further Complete Rest 

11/25/23

 Complete Rest / travel back to MD

11/24/23

Got a nice pump this morning... nothing too taxing, but enjoyed pumping out the Thanksgiving bloat from last night. 

A.

Strict Pull-ups

4 sets of 10 reps @ – RPE 7-8
*Rest 1:00-1:30 b/t sets

-Complete, BW

B.

Lat Pull-Downs

4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-Complete, across at 115#

C.

BB Rows

4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-Complete, across at 155# 

D.

Body Rows on BB

Inverted Skull Crushers 

5 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, BW 

E.

Cable Tricep Extensions 

Cable Curls 

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-Complete, don't remember the weights 

F.

DB Skull Crushers

Rope Cable Curls 

4 sets: 10 reps  – RPE 7
*Rest 1:00-1:30 b/t sets

-Complete, don't remember the weights 

11/23/23

 Thanksgiving 4 Miler 

-Complete ... had a fun time running this at a casual pace with my wife while pushing our son in a stroller... it was his first "race" ... he did well for two miles and then was over it... had a mini-meltdown at the 2 mile marker and we stopped for a few minutes ... overall a total running time of around 34 minutes with a short break there in the middle ... great way to start the day, perfect running conditions and it was nice to just cruise through this with my wife. 

11/22/23

 Complete Rest 

11/21/23

Today was a nice change of pace ... got a really solid upper body pump and kept the weights light and rest short. Nice to sneak this in before Thanksgiving travel. 

A.

Bench Press 

5 sets of 6 reps @ – RPE 8
*Rest 2:00-2:30 b/t sets

-210# across 

B.

Incline Bench Press 

4 sets: 8 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-155# across 

C.

Hex Press

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x35# across 

D.

Plate Lateral Raise

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x10# plate 

E.

Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band 

-Complete

F.

DB Skull Crushers 

4 sets: 20 reps - RPE 7

Seated Alternating DB Hammer Curl

4 sets: 10 reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets 

-Complete, 2x25# for both movements 

11/20/23

Today was a rough day and a bit of an emotional roller coaster. Ultimately I got done what I need to... but USMC obligations coupled with grad school and parenting are a rough combination. Today's "training" was really me just cutting a ton of water to weigh in... it was boring and exhausting given I did it fasted without drinking water... but I made weight. 

Waking weight (0600) - 207.8# 

Post Part A (run) weight (1100) - 205.6#

Post Part B (crossfit) weight (1245) - 203# 

Weigh in, with clothes (1345) - 203# 

A.
60 Minute Easy Run 

-Complete, total time of 61:16 ... went out and back 30 minutes hoping to cut water, but only lost 2.2# 

Rest about 10 minutes then... 

B.

For time:

100-80-60-40-20 

Cal Bike Erg

50-40-30-20-10 

Air Squats

20-20-20-20-20

Burpees 

-43 minutes ... this made me lose another 2.6# of weight ... really slogged through this at a slow pace, the burpees were not fun while dehydrated 

11/19/23

Snuck this in during the afternoon after a long day of school work and parenting. 

A.

Mainsite WOD from 8/15/23

For Time:

21-15-9

Deadlift (225/155#)

9-7-5

Wall-Walk

Rest 10 minutes then… 

B.

For Time:
27-21-15-9
Cal. Row
KB Swing (70/53)

Rest 10 minutes then… 

C.

For Time; 

1500m Bike Bike Erg

750m Row

750m Ski

-Result = 

A = 7:10

B = 9:30

C = 10:00 ... overall got solid conditioning out of this ... didn't feel particularly fit, but got what intensity I could. Getting back in shape is always a rough uphill battle. 

11/18/23

Put something together on the spot and got a workout in at home ... it was nice to blow off some steam and get to sweat through my own programmed session.

A.
10 Minutes to Establish 3 RM Strict Pull-ups

-53#, 70#, 80# ... didn't feel particularly great, called it at 80# 

B.

AMRAP 20:

15/12 Cal Assault Bike

10 Strict Press (75/55#)

5 Strict Pull-ups

-10 Rds ... started that last set of pull-ups at 19:55 ... probably was a few seconds over when I finished the round, but overall had a great time doing this, nice sweat and pump. Everything felt surprisingly good as I rolled through this. 

C.

Every 2 for 6 (3 sets) of:

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

-Complete ... this was rough ... definitely out of shape on this routine... but happy to get it in. 

11/17/23

 USMC CFT

-800m Run in boots/utes = 2:07 (100 points)

-Ammo Can Lifts = 120 (100 points)

-Maneuver Under Fire = 2:24 + 5 seconds for missing grenade toss (86 points)

-Result = 286 ... this is still an okay score, but I'm definitely bummed I missed the grenade toss ... that +/- 5 seconds is a bitch ... the 800m run was definitely short... but overall I am just glad this is over and I have a score on the board ... I have to admit I felt terrible on this ... between hand, foot and mouth and then whatever virus I had recently (probably covid) I just felt awful from start to finish on this ... definitely looking forward to hopefully being healthy for a bit and getting back to normal training ... this 6 week functional body building program only got about 60-70% complete as I had to can so many workouts due to illness. Next week is a transition week and then I will start a strength cycle after Thanksgiving. 

11/16/23

 Complete Rest 

11/15/23

Today was nice in that my symptoms are almost entirely gone... slight congestion, but otherwise feeling good. 

A.
3-4 Mile Easy Run

-Complete, 32 minutes, easy pace, didn't calculate the exact distance.  

11/14/23

Complete Rest ... I was hoping to get something in today... but I am still sick (terrible pounding headache) and my son is home extremely sick ... no workouts today.

11/13/23

Today was a better session than yesterday... felt stronger in my upper body... lungs still don't feel great.

Workout 1 

Warm-up

2-3 Rounds

200 Single Unders (use a weighted rope if you have one) or cardio of choice x 2 minutes 

20 Band Pull Aparts

*Initiate the movement with the posterior shoulder muscles and do not allow the shoulders to shrug up toward the ears. 

10 Single Arm DB Cuban Press R

10 Single Arm DB Cuban Press L

*Drive the elbow straight up. As you rotate the arm back do not allow the elbow to drop lower. 

-Complete

A.

Bench Press

4x10

-200# across ... 10,10,9,9

B.

Incline Bench Press

4x10

-135# across

C.

4 Sets

1. Strict Press; 11X1; 4,4,3,2

rest 45sec

2. Glute Bridge Single Arm Dumbbell Bench Press; 30X0; 6-8/arm 

rest 45sec

3. Strict Pull Up; NO TEMPO; as may reps as possible in 30sec

rest 90-120sec and back to 1

-Press went 115# for 4s, 125# x3, 135# x2 ... 50# DB on the presses and pull-ups went 14,13,12,12

D.

For Time:

2000m Ski

-8:44 ... kept this at a consistent 7-8 RPE ... definitely no where near a PR or anything like that ... just wanted to see where my lungs were ... coughed a bit right after this, still don't feel 100%. This was supposed to be a 30 minute EMOM... but I'm just not there yet.

11/12/13

Today was a tough transition back to exercise... I noticed my HR to be much higher than it typically would for an easier bodybuilding session like this... still have some mild symptoms, but I am trending in the right direction and had more energy today than I've had since getting sick again. 

 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.

-Complete, 55# 

 

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.

*x2 reps Push-ups after each set 

-3x10 + 20 unweighted 

 

C.

Lat Pulldowns (Wide or Narrow Grip) or Single Arm Cable Pulldowns

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-Complete, 3x15 straight arm banded lat pull-downs 

 

D.

Barbell Row, One Arm Dumbbell Row or T-Bar Rows

2 sets x 10-15 reps

Feel free to throw in a couple drop sets.

 

-One arm KB Row w/ 70#, 2x10 

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.

2 sets x 'Durante Core' 

-Complete, 2x5# 

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.

-Complete, 2x5# 

 

G. 

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 75# 

 

H. 

Double KB Shrugs 

2 sets x 8-15 reps

You can choose the amount of reps as long as it is within the suggested range.

Standing Calf Raises 

2 sets x 8-15 reps

-2x10 on each movement, 2x70# for the shrugs, BW on calf raises 

 

11/11/23

 Still sick ... complete rest 

11/10/23

Further complete rest ... somehow getting more sick and not recovering. Felt terrible today ... took two naps. 

11/09/23

Further Complete Rest ... it is difficult to believe, but I am still sick... I haven't been this sick this consitently probably since early childhood? I really don't remember ever being this sick this often. I am not in a good place mentally, I really just want to feel normal and healthy again and be in my regular routine.

11/08/23

Further Complete Rest 

11/07/23

Complete Rest ... I wanted to train today, but started getting sick again last night... had a fever/headache/cough ... could probably grind out a workout today, but just called it and I am going to let my body rest.

11/06/23

 AM Workout (0800)

Got a track session in during the morning... it was nice to run a bit faster than all the marathon training ... haven't really run much at all since the race on October 1st... but felt good to get after it again.

A.
6 Sets:

600m Run

Rest :90 

-Result =

2:16

2:22

2:24

2:19

2:27

2:14 ... a bit all over the place, but I tried to remain as consistent as possible.

PM Workout (1300) 

This afternoon was a solid workout ... snuck it in before class and felt good throughout. It was nice to get in two workouts after a really packed/tough week last week. 

Warm-up

2-3 Rounds

50' Bear Crawl Slow or cardio of choice x 60 sec 

10 Prone Trap 3 Raise

*Lift the shoulders and feet away from the surface you are laying on. Try to minimize the shoulder blades shrugging up toward your ears. 

10 DB External Rotation Elbow on Knee R

10 DB External Rotation Elbow on Knee L

*Keep the weight light and do not allow the shoulder blade to move as you rotate the shoulder. 

-Complete

A.

3 Sets

1. Bent Over Band Pull Aparts x 15-20reps

2. Side Star Plank; 30sec/arm

3. 6 Ring Face Pulls + 6 Bulgarian Ring Rows + 6 Ring Rows

rest as needed between movements and sets

-Complete, 1 red band

B.

Bench Press

4x10

Rest 2-3 minutes between sets

-195# across ... no misses

C.

3-4 Sets

1. Barbell Strict Press; 11X1; 4,4,4,3

rest 45sec

2. Single Arm Dumbbell Push Press @ 30X0 x 3 reps + Single-Arm Dumbbell Push Jerk x 5 reps (NO TEMPO) 

*Complete all 8 reps of this complex on each arm

rest 45sec

3. Strict Pull Up; 11X1; 1.1 (rest 10sec between reps)

rest 90-120sec and back to 1

-115# for sets of 4, 125# for 3 ... 35# for the DB movements and 25# for the pull-ups

D.

Every 3:00 x 5 sets

18 Calorie Row

12 V-Ups

8 Dual KB Clean 53/35lbs

8 Dual KB Push Press 53/35lbs

rest as needed before moving on to part D.

E.

Every 3:00 x 5 sets

18 Calorie Row

12 Feet Elevated Ring Push Ups (fleet on 45# plate)

10 Sprawls

-Complete ... did this on a 30:00 clock straight through ... it was a good sweat.

11/05/23

Complete Rest