04/01/24

Today was a solid workout ... felt decent throughout and got a really solid pump out of this. I definitely ate a bit of extra Easter food this weekend... maybe that helped? Overall felt good, looking forward to training tomorrow. 

A.

Bench Press 

5-5-3-3-1-1 – Building finishing RPE 9
*Rest 2:00-2:30 b/t sets

-205# x 5, 225# x 5, 245# x 3, 255# x 3, 275# x 1, 280# x 1 ... did this with no spotter, probably more there, but didn't want to push it while trainign alone. 

B.

Incline Bench Press 

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

-135#

C.

Reverse Grip Incline DB Bench Press

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

-2x25#

D.

Alternating DB Bench Press 

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

-2x50#

E.

Chest Flys with Bands 

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

-25# crossover symmetry bands 

F.

Barbell 21s 

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

-65#

G.

DB Spider Curls

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

-2x15#

H. 

Every 2 for 10 (5 sets) of:

‘Durante Core’ x 12 reps each movement 

-Complete ... tough. 

3/31/24

 My wife and I got this workout in at the track at the Naval Academy at about 0730. Had a great workout and reallly enjoyed getting this in. Great way to start our Easter morning while family watched our son. Nearly perfect running conditions ... about 55 and sunny with zero wind. 

A.

3 x 1600m @ RPE 7-8 

5:00 Rest 

-Result = 

6:33

6:41

6:38 ... this was the last tough workout before the race next week ... currently 7 days out from the run and overall I am happy with where my running is at given I've only trained for about 6 weeks. 

Also, this week with my 1 RMs, here I am: 

Bench = 275#

Strict Press =185#

Back Squat = 440#

Deadlift = 510# 

1 Mile Run = 6:33 ... these numbers are not 'elite', but they definitely numbers I am proud of given all of the existing obligations in my life and all the things I'm achieving in other areas of my life. 

3/30/24

Today was overall a good workout, but I didn't feel great when getting this started... my son woke up at 0417 and thus I did too... lifting by about 0545 ... not ideal conditions to max out a lift... but it seems I'm rarely encountering comfortable or ideal conditions during this stage in my life. Just tried to go as hard as I could and get what intensity I could out of this. 

A.

Back Squat

1 sets: 1 Reps – Find a new 1RM
*Rest 3:00-3:30 b/t sets

-Singles = 385#, 405#, 425#, 440# ... this is the most I've squatted in a while ... most I've done since the October marathon is 430# ... all of these singles went up easily, definitely more there, but I'm not one to go for a true 1 RM / to failure in my basement. Still very happy with a 440# squat. 

B.

AMRAP 20:

5 Strict Pull-ups

10 Deficit Push-ups (hands and feet on 45# bumper plates)

15 Air Squats 

-17 Rds + 5 Strict Pull-ups .. deficit on the push-ups was a tough variation on this workout... still felt decent throughout and got in some good cardio out of this. 

C.

3 Sets:

Seated Calf Raises x 20 (2x50# DB)

30 V Ups
-rest 2 minutes b/t sets-

-Complete 

3/29/24

4 Mile Easy Run 

-36:30 ... working from home today, which is a much needed break from commuting and office-life... happily snuck this in right before lunch. It was about 50 degrees, blue skies and a slight breeze. Really nice running conditions in Annapolis. 

3/28/24

Today was an okay workout... woke up with my son at 3:30 my sleep was disrupted while I was taking care of him until I got up around 6:45 ... overall a rough day, but got in what workout I could... didn't feel great, but tried to get what intensity I could. 

A.

Strict Press

1 sets: 1 Reps – Find a new 1RM Weighted
*Rest 3:00-3:30 b/t sets

-165#, 185#, 195#(f) ... this isn't even a PR attempt, but just felt like shit ... lack of sleep and lots of life stress set this up to be a terrible opportunity to go for a 1 RM. 

B.

Ring Push-ups

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

-Complete

C.

Alternating DB Shoulder Press

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

-2x25#

D.

Bent-Over DB Lateral Raise

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

-2x15#

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 Curls

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

-2x25# 

G.

DB Skull Crushers

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

-2x25#

H.

Every 3 for 10 (5 sets) of: 

Plank x :60 

-Complete

3/27/24

Had a solid session this morning... first uninterrupted lift since last week! Happy to get this in and feel strong. 

A.

Deadlift

1 sets: 1 Reps – Find a new 1RM Weighted
*Rest 3:00-3:30 b/t sets

-Singles went 455#, 485#, 510# ... for not training strength this was good ... been doing higher rep bodybuilding stuff. 

B.

Strict Pull-ups

1 sets: 1 Reps – Find a new 1RM Weighted Strict Pull Up + 1 Max Effort Unweighted Set
*Rest 2:00-2:30 b/t sets

-Singles went 53#, 70#, 90# ... 24 reps unweighted 

C.

Bent Over BB Row - Underhand Grip

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

-135#

D.

Close Grip Lat Pull-Down

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

-90#

E.

Barbell Drag Curls

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

-65#

F.

Bent-over KB Curls

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

-2x26#

G.

4 Sets, minimal rest:

KB Side Bends x 15/side

Ring See Saw x 12 

Ab-whell Roll-outs x 10

-Complete

3/26/24

Today was a rough start to the day... my son decied to wake up at 0520 this morning ... he has been regularly sleeping in until 0700... so this was rough as I had planned to workout as usual at 0530. My wife was able to take him closer to 0650 once she was back from work... decided to get this regardless and shift my work day aroudn a bit. Glad I got this in, bur regrettably didn't get as much intensity or focus out of this given the rough start to the morning... was pressed for time and got in what I could. 

A.

Bench Press - 1 RM / Heaving Single for the Day 

-Singles = 255#, 275# ... both of these went up very easily, but with no spotter / time crunched didn't try any more weight. 

B.

Alternating Incline DB Bench Press

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

-2x35#

C.

Hex Press

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

-2x50#

D.

Incline DB Flyes

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

-2x25#

E.

Cable Tricep Extensions

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

-65#

F.

Seated Tricep DB Fench 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’ (+2 reps) x 12 reps each movement  

-Complete ... this was the first time I've done this with 12 reps of each instead of 10 ... it was nice variance and a good challenge. 

3/25/24

A.

6 Mile Run 

-48:42 ... ran an average pace of 8:07 per mile ... felt good on this, ran around the national mall after work ... have had a bit of life stress (single parenting and graduate school) adding up ... I unfortunately wasn't able to lift this morning as planned given my son woke up at 4 am this morning and I had to care for him... happy to at least get this run after work. Looking forward to lifting tomorrow. 

3/24/24

 Complete Rest 

3/23/24

Well, today was super dissapointing in that I had a full session planned out, but my I am solo parenting this weekend and my son decided to wake up extra early ... this coincided with right after my workout started ... only got in the first part (squats) ... at least I got to warm up and squat, but I was bummed to not get everything in that I wanted to... it is a deload week, so it wasn't a huge deal to me overall. 

A.

Back Squat

4 sets: 8 Reps – 65% of 1RM (deload) - 300# 
*Rest 2:00-2:30 b/t sets

-Complete 

03/22/24

Active Recovery Day 

3.5 Mile Run 

-33:20 ... easy pace ... this was supposed to be a longer run of 8 miles, but I just didn't have it in me today ... kept the distance short and the pace easier. A lot of life/work stress/effort happening, just kept it really easy today. 

03/21/24

 Shoulder Workout (0530)

This morning was a fun lifting session ... kept the rest intervals short and the weights light, got a great shoulder / upper body pump. 

A.

Strict Press 

4 sets: 8 Reps – 65% of 1RM (deload) = 135#
*Rest 2:00-2:30 b/t sets

-Complete 

B.

Ring Push-ups

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

-Complete, 15,15, 10/5 ... rough 

C.

Seated DB Shoulder Press

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

-2x25# 

D.

Plate Snow Angel Raise

3 sets: 15 Reps - 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.

Cable Push-Downs

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

-55#

G.

Inverted Skull Crushers

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

-BW

PM Workout (1700)

A.

1 Mile Easy Jog + 5 x 800m 5K pace, 1:1 rest + 1 Mile Easy Jog

-Complete ... kept all the 800s around 6:30 - 6:40 pace ... fun stuff, nice way to blow off some steam after work. 

03/20/24

Shifted my back/bicep workout to later in the week given how sore my lats/biceps are ... there was no way I could have deadlifed today ... got in an active recovery session and enjoyed myself ... this was restorative and a nice way to start the day. 

A.

3 Sets, minimal rest:

20 Windshield Wipers (135#)

20 Paloff Press (each side) 

10 Ab-wheel Rollouts 

straight into...

3 Sets, minimal rest:

Plank x :60 

20 Russian Twist (45#)

10 Ring See-saws 

-Complete 

B.

7 Rounds
11 Calorie Row
11 Calorie Ski

-11:55 

C.

15 Minutes Full Body Mobility

-Complete 

03/19/24

 AM Workout (0530)

Nice upper body bodybuilding session this AM ... nothing too taxing, but I had a good time. 

A.

Bench Press 

4 sets: 8 Reps – 65% of 1RM (deload) = 195#
*Rest 2:00-2:30 b/t sets

-Complete

B.

1:1:2 Incline DB Bench Press

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

-2x35# for 2 sets, then dropped down to 2x25# for the last set ... massive burn. 

C.

Reverse Grip Bench Press

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

-95#

D.

DB Flyes

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

-2x15#

E.

DB Skull Crushers

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

-2x25#

F.

Single Arm Tricep DB French Press

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

-15#

G.

Every 2 for 10 (5 sets) of:

'Durante Core' 

-Complete

PM Workout (1730)

6 Mile Run

-48:20 ... ran around the national mall ... felt surprisingly really good ... legs/lats/arms are very sore from yesterday, but once I got moving my lungs/legs felt great. 

03/18/24

Haven't been doing CF much at all lately, but still gave this workotu a go ... it was a fun one. 

A.

Open Workout 24.3

All for time, using a running clock*:

5 rounds of:
10 thrusters, weight (95/65#)
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, (135/95#)
7 bar muscle-ups

*Time cap: 15 minutes

-160 Reps (9 rds + 4 thrusters) ... tie breaker (first 5 rounds) at 4:57 ... did the first 5 rounds unbroken, but at a pace where I stayed aerobic ... went 4/3 for all sets of 135# thrusters and bar muscle-ups ... could have possibly pushed this pace a bit ... but I really didn't want to completely crash and burn on the second part ... overall felt more fit than I thought I would on tihs, despite not doing much crossfit over the last few months. Fun workout, probably going to be very sore in my forearms. 

03/17/24

 Complete Rest / travel back to MD. 

03/16/24

7.5 Mile Run  

-Complete ... didn't get the time on this, but I was very happy to get this run in ... ran from Camel's Back Park in Boise up and down Hull's Gulch ... really nice conditions, a bit over 30 degrees and very sunny. It was cold in the shade and warm in the sun, tons of rolling hills and beautiful scenery. This route is one of my all-time favorite runs! I was very happy to get this in. 

03/15/24

Got this session in while traveling ... currently in Idaho ... it was about 30 degrees out this morning, zero wind and bright and sunny at 0900 when we got this in. This was fun to sweat and breathe hard, nice morning running conditions. 

A.
1 Mile Easy Jog + 4 x 800m 5K pace, 1:1 rest + 1 Mile Easy Jog

-Complete ... 800s done at about a 3:30 (7:00 mile) pace ... fun workout. 

03/14/24

 Complete Rest 

03/13/24

Today was another easy/light session. Last workout of the week other than my two runs. Much needed lighter work this week, enjoyed doing this. 

A.

Behind the Neck Strict Press

3x10 (light RPE) 

Plank x :60 

Side Plank x :30 / side 

Rest 1:00 - :130 b/t sets 

-Complete, 75# on the press 

B.

Parallette Push-ups 

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

-BW

C.

Bottoms-Up Single Arm KB Press

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

-18# 

D.

Seated Plate Y Raise

3 sets: 15 Reps - 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.

Rope Push-Downs

5 sets: 12 Reps - RPE 7

*Rest :60 b/t sets

-45# 

03/12/24

AM Workout (0530)

Still feeling very tired / stressed ... today was more of a restorative / low volume session ... kept the intensity low and the weights very light with short rester intervals. 

A.

KB Windmill (light) - 5 reps per arm 

KB Side Bends - 3 sets of 20 reps/side 

Ab Wheel Rollouts 3 sets of 12 reps

Minimal Rest

-35# for the windmills, 53# for the side-bends 

B.

3 sets of:

Ring Seesaws x 12 reps 

L-Sit Hold x :15 

Russian Twist (35# plate) 3 sets of 20 reps 

Minimal Rest

-Complete

C.

Strict Pull-ups

'Death by Strict Pull-ups' (BW)

-10 Rds + 7 reps of set of 11 ... this was suprisingly fun, haven't done this in a while and it felt good. 

D.

Straigth Arm Banded Lat Pull-Downs

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

-2x25# crossover symmetry bands 

E.

Bent-Over Curls

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

-2x15#

F.

Standing Alternating DB Hammer Curls

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

-2x25#

PM Workout (1700)

5 Mile Run 

-44:18 (8:51 average pace) ... just went out and back easy ... ran around the National mall from the Senate ... about 70 degrees and sunny, really great way to end the work day and enjoy myself. 

03/11/24

Today was a forced de-load day / week ... between not taking a rest day at all last week and the hard CF on Saturday, and really tough life stress, I just felt like complete shit this morning. Kept all the weights light and rest intervals short, got this done quickly. It is probably time to take a de-load in general... haven't backed off from training at all since the start of the year. 

A.

Bench Press 

3x10 (easy RPE) 

2:00 - 2:30 Rest 

-185# across 

B.

Incline DB Bench Press 

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

-2x35# DB 

C.

Hex Press

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

-2x35# DB

D.

Seated Banded Chest Fly

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

-2x25# bands

E.

Barbell Skull Crushers

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

-45#

F.

Single Arm DB Kickback

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

-15#

G.

Every 2 for 10 (5 sets) of:

‘Durante Core’ 

-Complete

03/10/24

 6 Mile Run 

-55:13 ... it was about 50 degrees, a bit breezy, but sunny today ... great run around Annapolis ... felt surprisngly good despite being tight in my calves/posterior chain from yesterday ... really great way to blow off some steam and move and sweat. I am really looking forward to doing the 'Cherry Blossom 10-Miler' in April. 

03/09/24

Went into the CF gym to sneak in the Open workout. Felt surprisingly good. 

2024 Open - 24.2

AMRAP 20:
300m Row
10 Deadlifts (185/125#)
50 Double-unders

-821 (9 Rds + 110m) ... this is a very aerobic workout ... I haven't been doing a ton of high intensity aerobic work like this or double-unders... but I felt really good on this and just flowed through it ... tried to keep the rower at 1:45 for as long as possible, then shifted to 1:52 after about 4 rounds and then was around 1:55-2:00 for the last 5 minutes or so. Overall a good effort, unbroken on all reps except 2 double-under misses ... once during the first round and once toward the end. Fun to move and sweat. 

03/08/24

I was extremely tired when I woke up this morning ... exceptional constant life stress has been really getting to me ... forced this workout in and got an overall decent workout out of this, despite not feeling great. 

A.
Back Squat

5 sets of 3 

Rest 2:30 - 3:00

-395#

B.

Front Squat 

3 Sets: 10 Reps - RPE 7 

Rest :60 - :90

-205#

C.

3 Sets:

10 Ring Seesaw

20 Alternating KB Goblet Reverse Lunges 

Rest :60

-53# KB

D.

3 Sets:

:20 Hanging Knee Raise

15 BB Calf Raise

Res:60 

-155# for calf raises 

03/07/24

AM Workout (0530)

Today was a solid workout ... it was nice to feel strong on the pressing ... felt good throughout and got a solid pump. 

A.

Strict Press 

5 sets: 5 reps (160+)

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

-165# ... I think this is a PR for a 5x5? 

B.

Deficit Push-ups

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

-BW, 45# + 1 25# bumper under hands/feet

C.

Seated Arnold Press

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

-2x25#

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.

Bench Dips

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

-Complete

G.

3 Sets
15 Shoulder Press (75/55)
15 Barbell Curls (75/55) + 1 drop set after last set with 45#
-rest 1 minute b/t sets-

-Complete, 15 reps on the drop set ... fun pump finisher. 

PM Workout (1630)

A.

1 Mile Easy Jog Warm-up

3 x 800m 5K pace, 1:1 rest 

 1 Mile Easy Jog Cool-down 

-Complete ... 800s were at about a 6:30 / mile pace ... overall a good running session. 

03/06/24

Today was a great restorative session ... it was good to move and sweat with zero stress attached to an outcome in the gym and just enjoy myself. 

A.
Turkish Get-up (light) - 4 reps per arm 
KB Side Bends - 3 sets of 20 reps/side 
Ab Wheel Rollouts 3 sets of 10 reps
Minimal Rest

-35# for the get-ups, 53# for the side-bends 

B.
3 sets of:
Ring Seesaw Hold x 10 reps 
Flutter Kick x 50 reps 
Russian Twist (35# plate) 3 sets of 20 reps 
Minimal Rest

-Complete

C.

Bike Erg 
4x (400m at RPE4, 400m at RPE8.5)
-Rest 3 Min-
2x (400m at RPE4, 400m at RPE8.5)
-Rest 2 Min-
400m at RPE4, 400m at RPE8.5

-Complete ... didn't record any times, easy cardio. 

D.

20 Minutes Full Body Mobility

-Complete 

03/05/24

Today was overall a solid session... heavy pulls and a solid back/bicep pump. 

A.

Deadlift

5x3 (455 for 5x5 last week) 

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

-475# ... was initially wanting to try a bit more weight... but these felt heavy today... got all the reps, but didn't feel great. Not sure if it was the crossfit WOD on Saturday or the higher RPE 4 mile run yesterday, but I felt a bit gassed in my posterior chain. 

B.

Strict Pull-ups

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

-BW ... these were supposed to be weighted, but I was so gassed from the deadlifts that I chose to do some higher volume BW reps

C.

Double DB Bent Over Row

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

-2x25# crossover symmetry bands 

E.

DB Hammer Curls

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

-2x35#

F.

Single DB Double Head Curl

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

-50#

G.

Star Planks 

3 Sets x :30 /side

-Complete