03/01/24

AM Workout (0545)

Today was a solid session ... felt very strong on the back squats and moved through the cardio at a consistent pace. Nice at home strength/CF session. 

A.

Back Squat

5 sets: 5 Reps - RPE 7-8

Rest 2:30 - 3:00

-380#

B.

Front Squat 

3 sets: 10 reps - RPE 7

Rest :60 

-185#... short rest interval was tough, just wanted to feel out this movement and see where my FR mobility is at ... felt decent. 

C.

6 Rounds for Time
500/400m Bike Erg
12 DB Box Step-Ups (2x 50/35) (24/20")
3 Wall Walks

-16:18 

D.

3 Sets:

10 Ring Seesaw (1 second each direction)
20 KB Side Bends (10 per side)

20 Single Leg BB Calf Raise (10/leg)

-70# KB and 135# BB

PM Workout (1430)

~5 mile easy run ... total running time of 45:35 ... didn't get the total distance, but just ran from the Senate to the Lincoln Memorial and back ... nice day, about 50 with a slight breeze. 

2/29/24

Today was a solid session... it was nice to press some heavier weights for less reps ... overall got a nice pump out of this and wasn't too taxing. Still have a slight cough, which sucks. 

A.

Shoulder Press

5 sets: 6 Reps - RPE 7-8
*Rest 2:00-2:30 b/t sets

-155#

B.

Ring Push-ups

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

-BW

C.

Double DB ZP 

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

-2x25#

D.

Plate Front Raise + Plate Side Raise 

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

-2x5# 

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.

Seated Alternating DB Curl

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

-2x25#

G.

Barbell Skull Crushers

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

-65#

2/28/24

Today was a nice change of pace for workouts ... still slightly sick, but got in an overall solid session. It was nice to move and sweat and get in some mobility. 

A.
Sit Up to Press (25# plate) 3 sets of 15 reps
Paloff Press 3 sets of 10 reps ea.
Ab Wheel Rollouts 3 sets of 10 reps
Minimal Rest 

-Complete

B.
3 sets of:
Hollow Hold x :20 seconds
Leg Lifts 3 sets of 15 reps
Russian Twist (35# plate) 3 sets of 10 reps ea.
Minimal Rest

-Complete

C.

For Time: 
Men: 50-35-20
Womens: 40-28-15
Calorie Ski Erg
Calorie Bike Erg
Calorie Row Erg 

-22:05 

D.
20 Minutes Full Body Mobility

-Complete

2/27/24

 Solid back/bicep day today... still slightly sick, but feeling better overall. 

A.

Deadlift

5x5 

*Rest 2:30-3:00 b/t sets

-455# ... this is probably a PR for a 5x5? Not totally sure, but felt good. 

B.

Strict Pull-ups

5x3 + 1 BW Drop Set  

-5x3 with 53# + 15 reps at BW

C.

Barbell Row (Supinated Grip) 

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

-135#

D.

Lat Pull-Downs (Supinated, Close Grip) 

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

-110#

E.

Incline DB Curls

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

-2x15#

F.

Standing DB Curls

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

-2x25# 

G.

Star Planks 

3 sets: :30 /side 

-Complete

2/26/24

Today was an okay workout... got a nice pump overall, but still coming off this cold and not feeling my absolute best ... I was fairly sick over the weekend while solo parenting ... sore throat/cough/congestion ... was a tiring weekend, but I wanted to get this workout in as I have an extremely busy/long work week ahead of me. Got in everything, but didn't feel great. Overall I should be happy for the bench press nubmers ... hitting 220# for sets of 10 is good for me. 

A.

Bench Press 

5x10 

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

-220# for 10,10,10,10,8 ... no spotter and just called it on that 8th rep ... I was near failure. 

B.

Incline Bench Press

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

-135#, 15,15,12 ... rough. 

C.

Single DB Bench Press

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

-50#

D.

Incline DB Flyes

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

-2x15#

E.

Cable Push-Downs

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

-65#

F.

DB French Press 

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

-50#

G.

Every 2 for 10 (5 sets) of: 

‘Durante Core’

-Complete

2/24 & 2/25/24

 Complete Rest 

2/23/24

Today was a decent workout ... back was still a bit sore from the DL on Wednesday ... but got all the squats, definitely took a bit of extra focus though. Overall a good session, felt strong squatting and it was nice to move and sweat for the conditioning piece. 

A.

Back Squat

5 sets: 5 Reps - RPE 7-8 

Rest 2:00 - 2:30

-370#

B.

3 Sets:

20 BB Calf Raises 

Rest 1:00 - 1:30

-185#

C.

EMOM 20 (5 sets) of:

1 - Strict 'Cindy' (5 pull-ups, 10 push-ups, 15 air squats)

2 - 50 Flutter Kicks

3 - 15/12 Cal Row

4 - 15 KBS (72/53#) 

-Complete 

2/22/24

Today was an okay workout... didn't feel strong on the strict press ... not sure if my nervous system is fried from the DLs yesterday... I typically take a rest day between my DL and press workout ... or I could just be exhausted from life stress / being sick ... regardless, got in what I could, got a decent pump. 

A.

Shoulder Press 

5 sets of 10 reps 

*Rest 2:00-2:30 b/t sets 

-140# ... went 10,10,10,8,8 

B.

Diamond Push-ups

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

-BW

C.

Seated DB Shoulder Press

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

-2x25# DB

D.

Plate Lateral Raises

3 sets: 15 Reps - RPE 7
*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.

10 Super-Sets: 

10x10 EZ Barbell Curl
10x10 EZ Barbell Skull Crusher

Rest :60 between sets 

-35# ... decent pump finisher. 

2/21/24

Today was an okay workout ... lots of ongoing life stress and I am still sick, but definintely less sick than yesterday. Got in what I could.  

A.

Deadlift

5 sets of 6 

*Rest 2:00-2:30 b/t sets 

-440# ... despite still being a bit sick and extreme life stress, still felt strong on these. 

B.

Strict Pull-ups

5 sets of 3 + 1 BW drop set after 5th set 

*Rest 2:00-2:30 b/t sets 

-53# ... 14 reps on the drop set

C.

Double DB Rows 

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

-2x50#

D.

Straight Arm Banded Lat Pull-Downs

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

-1 red band

E.

BB Drag Curls

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

-65#

F.

DB Hammer Curls 

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

-2x35#

G.

Star Plank

3 sets: :30/side

-Complete

2/20/24

Complete Rest ... wanted to train today, but I woke up signficantly more sick today... shifting today's workout to tomnorrow. 

2/19/24

Today was a super solid workout despite the fact that I am sick ... I wanted to get in some cardio yesterday, but I woke up very congested and had a runny nose all day ... woke up feeling just as sick today, but I felt good in the gym despite that. Lifting felt good, got a solid pump from this. 

A.

Bench Press 

5 sets of 10 reps 

*Rest 2:00-2:30 b/t sets 

-215# ... no misses ... missed 3 reps on this weight last week, so this was fun to feel solid on. 

B.

Alternating Incline DB Bench Press

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

-2x35# 

C.

DB Bench Press 

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

-2x50# 

D.

DB Flyes

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

-2x15#

E.

Seated Tricep DB French Press 

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

-50# 

F.

Tricep Rope Extensions 

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

-50# 

G.

Every 2 for 10 (5 sets) of:
‘Durante Core’ 

-Complete

2/18/24

Complete Rest 

2/17/24

 Complete Rest 

2/16/24

Today was a solid workout ... felt strong on the squats and moved through the conditioning at a consistent pace. Really fun workout to get in at home. 

A.

Back Squat

5 Sets of 6 - RPE 7-8

*Rest 2:00-2:30 b/t sets 

-360# ... felt good. 

B.

AMRAP 20:

3 Strict HSPU

6 Strict Pull-ups

9 Front Squats (115/85#)

12 Push-ups

15 Calorie Row

-7 Rds ... nice sweat, all sets unbroken at a fairly consistent pace. 

C.

3 Sets:

20 Barbell Calf-Raises 

15 KB Side Bends (each side) w/ 70# KB

20 Seated DB Calf-Raises 

:60 Plank 

Rest 1-2 minutes 

-Complete ... 165# for BB CR and 2x50# for DB CR

2/15/24

Today was a solid workout, despite being extremely stressed/depressed about work/life stress. Home renovations that have become outside of my ability level/available time are really taking a toll on me. It was difficult to focus or enjoy my time in the gym, but forced what I could out of this workout. 

A.

Shoulder Press 

5x10 (try 5x8 weight)

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

-135# 

B.

Deficit Push-ups (try bigger deficit than last week)

4 sets: 10 reps 

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

-BW, 45# + 25# plates 

C.

Seated Bottom-Up Single Arm KB Press

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

-26# 

D.

Bent Over Lateral Raises

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

-2x15# DB

E.

Plate Lateral Raises 

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

-2x10#

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.

KB Crush Grip Bicep Curls

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

-53#

H.

Dips

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

-BW

I.

3 Max Sets:

Max Unbroken Fat Bar Curls (45#)

Max Unbroken Inverse Skull Crushers 

Rest :60

-30/18 ... 22/13 ... 20/12 ... fun arm pump finisher 

2/14/24

 Complete Rest 

2/13/24

Today was an overall decent workout ... got a nice upper body pump and enjoyed myself in the gym. 

A.

Deadlift

5 Sets of 6 - RPE 7-8

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

-425#

B.

Strict Pull-ups

5 Sets of 6 - RPE 7-8

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

-35#

C.

Bent-Over BB Row

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

-155#

D.

Lat Pull-Downs

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

-135#

E.

Bent-Over DB Curls 

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

-2x25#

F.

Ring Curls

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

-BW

G.

Star Planks 

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

-BW

2/12/24

Today was a decent session ... still sore in my pecs/shoulders/lats from Saturday's crossfit session ... still got what intensity I could of this, but didn't feel particularly great. 

A.

Bench Press

5 Sets of 10 (attempt weight used for sets of 8)

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

-215# for 10,10,10,9,8 ... rough. 

B.

Reverse Grip Incline DB Bench Press

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

-2x35#

C.

DB Bench Press 

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

-2x75#

D.

Chest Fly, banded, High to Low

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

-25# bands

E.

Single Arm DB Kickback

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

-15# 

F.

Double DB Skull Crushers 

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

-2x25#

G.

Every 2 for 10 (5 sets) of: 

Durante Core

-Complete

02/11/24

 Complete Rest 

02/10/24

CF Class

A.
AMRAP 25 (with a stroller): 
200m Run

20 Pull-ups

200m Run

30 Push-ups

200m Run

40 Air Squats 

-4 Rds ... finished the 4th round right at 24:57 ... last set of squats was done in under :60 ... otherwise kept it at a consistent aerobic pace around 80-85% effort and got a solid sweat out of this .... pull-ups and squats unbroken and the push-ups went two sets of 20/10 and two sets of 10/6/4 ... fun aerobic workout, nice to run and sweat. 

02/09/24

Today was a tough session ... squats were tough... probably closer to an RPE 9/10 ish on the last couple sets ... conditioning piece was also tough, haven't been doing high intensity crossfit like this or handling DBs much in conditioning workouts ... definitely hard, but it was also fun to move and sweat and breathe hard. 

A.

Back Squat

5 sets: 8 Reps - RPE 8

Rest 2:30 between sets 

-345# 

B.

For time:

21-18-15-12-9-6

Row Calories

DB Deadlifts (50/35#s)

DB Hang Power Cleans (50/35#s)

DB Shoulder-to-Overhead (50/35#s)

-17:02 ... only part unbroken were the S2O ... broke up most other sets in two sets. 

C.

Planks

3 sets: :75 

Standing BB Calf Raises

3 sets: 20 reps – RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, BW on planks and 155# for calf raises 

2/08/24

Today was a solid shoulder/upper body workout. 

A.

Strict Press 

5 sets: 8 reps - RPE 8
*Rest 2:00-2:30 b/t sets

-145# for 8,8,8,8,7 ... missed that last rep, overall RPE felt easier at this weight than last week. 

B.

Deficit Push-ups (hands and feet on 45# bumpers)

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

-Complete

C.

Seated Alternating DB Shoulder Press

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

-2x25# 

D.

Seated Plate Lateral Raises 

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.

Barbell Drag Curls

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

-75#

G.

Strict Dips

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

-BW

H.
Single Arm DB Skull Crusher

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

-25# DB

2/07/24

Complete Rest 

2/06/24

 Today was a solid workout ... tough deadlifts and a solid bicep/back pump. 

A.

Deadlift

5 sets: 8 Reps - RPE 8 

Rest 2:30 b/t sets 

-405# 

B.

Strict Pull-ups

5 sets: 8 Reps - RPE 8 

Rest 2:30 b/t sets 

-20#

C.

Barbell Rows

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

-135#

D.

Straight Arm Lat Pull-Downs (banded)

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

-1 red band

E.

Incline DB Hammer Curls

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

-2x15# DB

F.

EZ Bar Curls 

4 sets: 20 reps – RPE 8
*Rest 1:00-1:30 b/t sets

-75#

G.

3 Sets:

Star Plank x :30/side 

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

-Complete

02/05/24

Today was a solid workout ... really happy how 225# felt on these sets. Fun stuff, great way to start my week. 

A.

Bench Press

5 sets: 8 Reps - RPE 8 

Rest 2:30 b/t sets 

-225# ... no misses ... took closer to 3+ minutes of rest on the last few sets ... overall felt strong these. 

B.

Incline DB Bench Press

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

-2x50# 

C.

Hex Press

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

-2x50#

D.

Chest Fly with Bands

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

-2x25# cross over symm bands 

E.

EZ Bar Skull Crushers

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

-75# 

F.

Seated Tricep DB French Press 

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

-50# 

G.

Every 2 for 10 (5 sets) of:

‘Durante Core’ 

-Complete

02/04/24

 Complete Rest 

02/03/24

Today was a solid lower body / conditioning workout. I was tired when I woke up... my wife is pregnant and not feeling well and we are doing some big projects with contractors in our house ... managing everything is taking its toll, atleast work isn't too busy right now ... regardless, got this in and tried to get as much intensity as possible under the circumstances. 

A.

Back Squat

5 sets: 8 Reps - RPE 7

Rest 2:30 between sets 

-335# ... tough, but good. 

B.

On a running clock: 

For time:

10-8-6-4-2

Strict Pull-ups

30-24-18-12-6

10-8-6-4-2

DB Box Step Overs (20/16" with 2x50/35# DB)

Rest until the clock reaches 10:00 and then...

For time:

2000m Row

-Result =

-6:39 

-7:48 ... not my fastest 2k, but parts A and the first part of B slowed me down a bit ... overall a good sweat. 

C.

3 sets: 

40 Flutter Kicks

40 Ankle Taps 

20 Seated DB Calf Raises (2x50# DB)

*Rest 1:00 between sets.

-Complete