02/01/24

Today was a solid shoulder workout ... got in and out of the gym quickly. 

A.

Strict Press 

5 sets: 8 Reps - RPE 7

-145# for 8,8,8,7,7... rough ... definitely over an RPE of 7, but overall I don't think I've ever done 145# for sets of 8. 

B.

Tempo Push-ups (3 second eccentric) 

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

-BW

C.

Seated Arnold Press

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

-2x25# DB 

D.

Plate Side Raise

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

-2x10#

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 Crush Grip Curl

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

-50#

G.

Strict Ring Dips

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

-BW

H.

3 Sets of: 

Doube DB Turkish Sit-ups x 10 reps 

KB Side Bends x 40 reps (20/side)

Plank x :60

-Complete ... 2x15# on the sit-ups and 70# on the side-bends 

1/31/24

 Active Recovery Run 

-Ran about 4 to 4.5 miles ... easy run, total running time of 42 minutes ... fun stuff, it was nice to move and run a bit. 

1/30/24

Today was a decent workout ... been working long days and generally feeling tired, but got this in and got a decent amount of intensity out of this. 

A.

Deadlift 

5 sets: 8 Reps - RPE 7

-395#

B.

Strict Pull-ups

5 sets: 8 Reps - RPE 7

-14# 

C.

DB Row (supported on bench)

4 sets: 10 Reps (each side) - RPE 8
*Rest 1:00-1:30 b/t sets

-75# 

D.

Lat Pull-Downs

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

-135#

E.

Incline DB Curls

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

-2x15#

F.

Standing Alternating DB Hammer Curls

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

-2x25#

G.

3 Sets:

Side Plank x :30/side

Rest :60 

-Complete

1/29/24

Today was a solid workout. Felt strong on the flat bench and enjoyed the pumpy stuff afterward. Went a full 2:30 rest for the bench, :60 on all other movements. 

A.

Bench Press 

5 sets of 8 Reps at RPE 7

*Rest 2:00-2:30 b/t sets

-215# 

B.

1:1:2 Incline DB Bench Press

4 sets: 8 Reps (L+R+Both=1) - RPE 8
*Rest 1:00-1:30 b/t sets

-2x35# 

C.

Reverse Grip Barbell Bench Press

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

-115#

D.

Incline Bench DB Fly

4 sets: 12 reps – RPE 8
*Rest 1:00-1:30 b/t sets

-2x15#

E.

Cali Press

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

-95#

F.

Bent Over Banded Tricep Extension

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

-1 red band 

G.

Every 2 for 10 (5 sets) of:

‘Durante Core’ 

-Complete

1/27 & 1/28/24

 Complete Rest 

1/26/24

Today was a solid squatting / conditioning day ... really enjoyed getting this in ... I was a bit nervous about the squatting... 315# last week was tough, but actually 325# this week felt easier than last week's squatting ... anyway, got a great sweat out of this, it was good to move and sweat. 

A.

Back Squat

4 sets: 10 Reps – RPE 7-8
*Rest 2:00-2:30 b/t sets

-325# 

B.

EMOM 24 (8 sets) of: 

Min 1 - 1 Rd of Cindy (strict) - 5 strict pull-ups, 10 push-ups, 15 air squats

Min 2 - 12/10 Cal Ski

Min 3 - 10 Burpees

-Complete ... this was a good emom for where I'm at ... not too challenging, but definitely some good cardio. 

C.

3 sets: 

20 BB Calf Raises (135#)
30 KB Side Bends (15 each side) - 70# 
:60 Plank 

*Rest 1:00 b/t sets

-Complete

1/25/24

Today was a solid shoulder/arms workout... was a bit discouraged by the misses on the strict press, but I was reaching a bit on the loading and trying to push it, ended up not getting all the reps, but got a lot of intensity out of this session overall. 

A.

Strict Press 

4 sets: 10 Reps – RPE 7-8
*Rest 2:00-2:30 b/t sets

-135# for 10,10,9,8 

B.

Diamond Push-ups

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-BW

C.

Standing Single Arm DB Press 

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-25#

D.

Plate Lateral Raises

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x10#

E.

Crossover Symmetry Iron Scrap

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.

3 Super-Sets:

Supinated Grip Strict Pull-ups x 8-10 reps

Barbell Curls (45#) x 10-15 reps 

Inverted Skull Crushers x 10 - 15 reps 

*Rest 1:00-1:30 b/t sets

-Complete ... went 10/12/15 on each set ...great pump. 

G.

Tricep Rope Extensions 

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-55#

1/24/24

Active Recovery Day. 

Easy 4.5 Miles ... total running time of 39 minutes ... ran with the office running club ... 6 people came out and we jogged around Capitol Hill. Fun way to break up the day and get out of the office. 

1/23/24

Today was a solid workout... DLs are getting heavy for sets of 10 with the short rest interval... definitely took closer to 3 minutes between the last couple sets... regardless, got a huge pump from this and had a good time. 

A.

Deadlift 

4 sets: 10 Reps – RPE 7-8
*Rest 2:00-2:30 b/t sets

-365#

B.

Strict Pull-ups

4 sets: 10 Reps – RPE 7-8
*Rest 2:00-2:30 b/t sets

-BW

C.

Double DB Bent-over Row

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x50#

D.

Lat Pull-Downs (supinated grip)

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-100#

E.

Barbell Drag Curls

3 sets: 10 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-65# ... this was supposed to be 3x15... but I loaded 65# for the first set and only got 10, so I called it there. 

F.

DB Hammer Curls

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# 

G.

Every 2 for 10 (5 sets) of:

‘Durante Core’ 

-Complete ... shifted this over from yesterday. 

1/22/24

Today was a solid workout... a little beat up from the CF session yesterday ... didn't feel 100%, but got what intensity I could and got a huge pump. Had to cut out the core work at the end given that my son woke up during my workout ... will shift it to tomorrow. 

A.

Bench Press 

4 sets: 10 Reps – RPE 7-8

*Rest 2:00-2:30 b/t sets

-205# for for 10,10,10,9 .... pissed that I failed that last rep... same as last week. 

B.

Barbell Incline Bench Press

3 sets: 15 - RPE 7
*Rest 1:00-1:30 b/t sets

-135# for 15,12,15 ... rest interval was tough, even with the light weight. 

C.

Single Arm DB Bench Press

3 sets: 15 Reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets

-50# DB

D.

DB Flyes

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x15# DB

E.

EZ Bar French Press

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-55# EZ Bar

F.

Tricep Kick-Backs

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x15# 

1/21/24

Today was a really fun workout ... programmed this session myself ... My wife I worked out together and we had a good time getting this in. Fun crossfit session ... it was nice to O-lift a bit after having been just bodybuilding/powerlifting recently. 

A.
EMOM 10:
Hang Snatch + Snatch 

Start around 65% of your 1-RM Snatch and build in weight, focusing on speed and position. 

-135# x 3 sets, 155# x 3 sets, 175# x 2 sets, 185# x 2 sets 

B.
EMOM 10: 

Hang Clean + Jerk

Start around 65% of your 1-RM Clean & Jerk and build in weight, focusing on speed and position. 

-135# x 3 sets, 185# x 3 sets, 205# x 2 sets, 225# x 2 sets 

C. 

For time, with a partner, one partner working at a time: 

‘Diane’ (strict) 

21-15-9

Deadlift (225/155#)

Strict HSPU 

into… 

‘Grace’ 

30 Clean and Jerks (135/95#)

into… 

‘Fran’ 

21-15-9

Thrusters (95/65#)

Pull-ups

into… 

‘Karen’

150 Wall-Balls (20/14#)

into… 

‘Isabel’

30 Snatches (135/95#) 

into… 

20 Ring Muscle-ups

20 Bar Muscle-ups 

-24:02 ... this was really fun crossfit ... not too taxing, but fun to move and sweat and get in some of these 'crossfitty' movements that I haven't been doing as much. 

1/20/24

 Complete Rest 

1/19/24

Today was a fun workout ... squats were heavy-ish and the cardio was intense. Fun day, it was nice to move and sweat. 

A.

Back Squat

4 sets: 10 Reps - RPE 7-8
*Rest 2:00-2:30 b/t sets

-315# ... took closer to 3 minutes rest on the last couple sets ... these were getting heavy.

B.
Every 4 for 32 (8 Sets):
250/200m Row
15 Bar Facing Burpees

-Complete ... this was supposed to be 1:1 rest, which it basically ended up being ... but to make it simple and I just went every 4 minutes ... most sets were right around 2:00 ... last 3 sets were closer to 2:20-2:30 ... this was good cardio. 

C. 

3 sets:
10 Side Star Plank Reach Throughs (each side)
60 Sec Plank Hold

20 Standing Barbell Calf Raises (155# - barefoot) 
*Rest 1:00 b/t sets

-Complete

1/18/24

Today was a solid shoulder / upper body workout ... had a good time in the gym this AM, got a huge pump. 

A.

Strict Press 

4 Sets of 10 - RPE 7-8

*Rest 2:00-2:30 b/t sets

-125# across (10# over last week)

B.

Banded Push-ups

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-Complete, 1 red band

C.

Double DB ZP 

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# DB 

D.

Ring Y Raise

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-Complete

E.

Plate Lateral Raises 

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x10# plate

F.

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

G.

Barbell Curls

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-75# 

H. 

Dips

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-BW

I.

Rope Tricep Extensions

4 sets: 20 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-55# 

1/17/24

 Complete Rest 

01/16/24

Today was a solid workout ... definitely one of the tougher bodybuilding workouts I've done in a while ... left me pretty gassed, but overall got a massive pump and enjoyed this.  

A.

Deadlift 

4 Sets of 10 - RPE 7-8

*Rest 2:00-2:30 b/t sets

-355# ... rest interval started to get tough on the last few sets, fun stuff. 

B.

Strict Pull-ups

4 Sets of 10 - RPE 7-8

*Rest 2:00-2:30 b/t sets

-BW

C.

Bent Over BB Row - Underhand Grip

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-135# 

D.

Lat Pull-Downs (straight arm, crossover symmetry bands)

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-25# bands 

E.

Standing Alternating DB Curls

3 sets: 15 Reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# DB

F.

Seated Hammer Curls

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# DB

G.

Every 2 for 8 (4 sets) of:

Side Plank x :60 (:30 each side)

-Complete

01/15/24

Today was a super solid workout ... felt decent throughout and got a really intense pump ... good stuff, in and out of the gym in 45 minutes and felt great after this. 

A.

Bench Press 

4 Sets: 10 reps - RPE 7-8
*Rest 2:00-2:30 b/t sets

-205# across ... missed the last rep of the last set... so this was more of a 9/10 or 10/10 RPE on those last couple sets ... but I didn't have a spotter so I didn't go for that 10th rep... sticking to the tough rest interval got me. 

B.

Alt. DB Incline Bench + Double DB Incline Bench 

3 sets: 10+10 (10 alt. then 10 together) Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x50# DB

C.

DB Bench Press 

3 sets: 15 Reps - RPE 7

*Rest 1:00-1:30 b/t sets

-2x55# DB

D.

Resistance Band Chest Fly, High to Low

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-25# crossover symmetry bands 

E.

Double DB Skull Crushers

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# DB

F.

Double DB Tricep Kick-Backs

3 sets: 15 Reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets

-2x15# DB 

G.

Every 2 for 10 (5 sets) of:

‘Durante Core’

-Complete

01/14/23

Further Complete Rest 

01/13/24

 Complete Rest 

01/12/24

Today was a solid session... back squatting felt decent, KB FR squats kicked my ass ... fun way to start the day. 

A.

Back Squat 

4 sets: 10 Reps - RPE 6
*Rest 2:00-2:30 b/t sets

-295# 

B.

5 sets
5 Wall Walks
10 Double Rack Kettlebell Front Squats (2x70/53)
15/12 Calorie Row
-Rest 1:1 b/t sets-

-Result =

2:05

2:15

2:22

2:36

2:40 ... this overall was rough... WW are always tough for me and the FR KBs crushed me... haven't done 2x70# in a very long time ... overall this was good conditioning though. I didn't feel particularly fit or prepared for this, but it was nice to sweat and move. 

C.

3 sets:
10 KB Side Bend (each side) -70#
10 Standing Banded Pallof Press (each side) - 25# crossover symmetry band 
1 min Plank

20 Seated DB Calf Raise  (2x50#)

-Complete

01/11/24

Today was a nice session ... got a massive pump and overall this wasn't too taxing. Felt solid throughout, only took about 45 minutes. 

Warm-up

3 Rds

10 PVC pass throughs
5 PVC around the worlds (each direction)
10 Arm circles (each direction)
5 Down dog/seal pose transitions

-Complete 

A.

Shoulder Press

4 sets: 10 Reps - RPE 6
*Rest 2:00-2:30 b/t sets

-115# (10# over last week)

B.

Deficit Push-ups (hands and feet on 45s) 

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-BW

C.

Bottom-up Single Arm Standing KB Press

3 sets: 15 Reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets

-18# KB

D.

Seated DB Snow Angel Raise (palms forward) 

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

-2x15# DB ... ouch. 

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.

Barbell Curls 21’s

3 sets: 21 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-55#

G.

Rope Tricep Push-Downs

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-55# 

01/10/24

 Complete Rest 

01/09/24

Today was a solid pump ... stayed up to watch the NCAA championship game last night ... definitely was a bit tired when I woke up at 0500... but got through the tiredness and felt decent throughout the workout once I got rolling through the deadlifts. The sets of 3x15 are different than most of the 4x10 stuff I've been following for a while... lots of light weights with short rest intervals are surprisingly difficult and pumpy.  

Warm-up

3 Rounds
15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar)
5 iron cross (each side)
5 down dog/seal pose transitions

-Complete

A.

Deadlift 

4 sets: 10 Reps - RPE 6
*Rest 2:00-2:30 b/t sets

-335# 

B.

Strict Pull-ups 

4 sets: 10 Reps - RPE 6
*Rest 2:00-2:30 b/t sets

-BW

C.

Bent Over BB Rows 

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-135# 

D.

Lat Pull-Downs - Neutral Close Grip

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-90#

E.

Ring Curls

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-BW

F.

Incline DB Hammer Curls 

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x15# DB 

G.

Incline DB Turkish Sit-ups

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x15# DB

H.

Fat Barbell Curls 

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-45# 

01/08/24

Today was a solid session ... 3x15 is a nice change ... overall a solid pump. 

Warm-up
3 rounds
10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels
5 scorpions (each side)

-Complete

A.

Bench Press

4 sets: 10 Reps - RPE 6
*Rest 2:00-2:30 b/t sets

-195# 

B.

Reverse Grip Incline DB Bench Press

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# ... had to go light here... rough. 

C.

Hex Press 

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x50#

D.

Banded Chest Flyes (crossover symmetry) 

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# band

E.

Seated Tricep DB French Press

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-50#

F.

EZ Bar Skull Crushers 

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets 

65#

G.

Every 2 for 10 (5 sets) of:

‘Durante Core’ 

-Complete