5/20/24

A.

Bench Press 

4 sets: 10 reps  (205# last week)
*Rest 2:00-2:30 b/t sets

B.

BB Incline Bench Press

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

C.

Dumbbell Bench Press
2 sets
Max Reps (2x70/50) (RPE 7-8)
-Rest :30-
Max Reps (2x50/35) (RPE 6-7)
-Rest :30-
Max Reps (2x35/25) (RPE 4-5)
-Rest 2:00 b/t sets-
*Leave 1-2 reps in the tank for each max set

D.

Resistance Band Chest Fly - High to Low

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

E.

Tricep Push-Downs

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

F.

Tricep Rope Push-Downs

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

G.

Ticeo DB Kick-Backs

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

H.

Every 2 for 12 (6 sets) of:

‘Durante Core’ x 12 reps each movement 

5/19/24

Complete Rest  

5/18/24

Today was overall a decent workout... didn't feel particularly good, but got a decent pump by the end of it. Had to get up at 5 am on a Saturday to get this in, but glad I did. 

A.

Strict Press 

4 x 10 @ RPE 7

Rest 2 - 2:30 b/t sets 

-135# for 10,10,9,8 ... rough. 

B.

Seated Arnold Press

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

-2x25#

C.

Plate Snow Angels

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

-2x5# 

D.

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

E.

Bent-Over Later Raises

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

-2x10# 

F.

Diamond Push-ups

Bodyweight Row, Feet Elevated 

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

-BW

G.

Bench Dips 

Barbell Drag Curls 

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

-BW + 75#

H. 

DB French Press 

DB Curls 

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

-50# FP + 2x25# DB curls 

5/17/24

AM Workout (0520)

A.

Every 2 for 10 (5 sets) of:

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

-Complete

B.

AMRAP 20:

300m Row

20 KB Swings (53/35#)

10 Single KB Box Step Ups (53/35# to 20" Box) 

-6 Rds + 300m Row ... kept this at a consistent 80-85% aerobic pace, unbroken on all movements. Nice sweat, not taxing, but a great way to start the day. 

PM Workout (1600)

5 Mile Run 

-43 minutes ... about an 8:38 mile pace ... kept this at a consistent easy/moderate pace ... felt good today and enjoyed getting out on the national mall and runnning around. 

5/16/24

 Complete Rest 

5/15/24

Snuck in some abs/cardio this morning ... put the session together on the spot and enjoyed myself. 

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.

Ring See-Saw 3 sets of 10 reps 

Supine Toes-to-Bar 3 sets of 15 reps

Russian Twist (35# plate) 3 sets of 10 reps ea.

Minimal Rest

-Complete 

C. 

For Time*:
1-2-3-4-5-6-7-8-9-10 - Bench Press (185/125)

10-9-8-7-6-5-4-3-2-1 - Strict Pull-ups

*15 Cal Bike Erg before each set 

-21:19 ... I was on a very consistent unbroken pace until the sets of 8/9/10 bench press ... had to break these up into 5/3 ... 5/3/1 and 5/3/2 ... overall a solid muscular endurance conditioning piece. 

D.

15 Minutes Mobility 

-Complete 

5/14/24

AM Workout (0530)

Had a solid workout this morning ... wanted to get in a bit more (a conditioning piece), but still got a nice leg/core workout out of this despite skipping the conditioning. 

A.

Back Squat

4 x 10 @ RPE 7

Rest 2 - 2:30 b/t sets 

-275#

B.

Barbell Step-Back Lunges 

3 sets: 8reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets

-135# ... haven't lunged in a while... tough on the glutes! 

C.

BB Calf Raises 

Ring See-Saws 

5 x 10 @ RPE 7 

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

-Complete, 135 + BW

PM Workout (1700)

~5 Mile Run 

-Ran a total of 45 minutes ... somewhere between 5 and 5.5 miles around the national mall ... bit of a rainy day, which was a nice change as there weren't very many people out. First run since overseas travel, didn't feel great, but it was good to move and sweat. 

5/13/24

Today was a solid workout... didn't push the loading on anything, but I got a nice back/bicep pump. 

A.

Strict Pull-ups

4 x 10 @ RPE 7

Rest 2 - 2:30 b/t sets 

-BW

B.

KB Deadlfits

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

-2x70 KB

C.

Bent-Over BB Row

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

-135#

D.

Lat Pull-Downs

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

-105# 

E.

EZ Bar Curls 

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

-75#

F. 

DB Hammer Curls

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

-2x25#

G.

3 Sets:
Plank x :60

KB Side Bends x 20 reps/side 

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

-BW + 70# KB

5/12/24

This was nice to lift and get a pump... did not feel great, but we just traveled back from Milan yesterday... overall felt bad, but happy to be back in the gym. 

A.

Bench Press

4 x 10 @ RPE 7 

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

-205# across for 10,10,9,8... felt rough. 

B.

4 sets*
5 Seated Overhead DB Press- RPE 7-8
10 Incline DB Press – RPE 8-9
Max Flat Bench DB Bench Press – RPE 9
-rest 2 min b/t sets-

*use same weight throughout, goal on Max set is 15-20 reps 

-Complete with 2x35# DB ... 15 reps each max set 

C.

Tricep Rope Extensions 

4 sets: 10 reps - RPE 7

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

-70#

D.

DB Skull Crushers 

4 sets: 10 reps - RPE 7

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

-2x25#

E.

Ring Curls 

Inverse Skull Crushers 

4 sets: 10 reps - RPE 7

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

-Complete, BW 

F.

Every 2 for 10 (5 sets) of:

‘Durante core’ x 10 reps 

-Complete 

5/8, 9, 10 & 11/24

Complete Rest ... this has been the most I've taken off from exercise in a long time ... traveling and partying around Lake Como with some of my favorite people has been a blast. It was good to take a step away from exercise, but I'm looking forward to getting back in the gym soon. 

5/7/24

Complete Rest 

5/6/24

Dropped into a CF gym in Milan today... their website said they had an 8 am class, but upon our arrival the coach told us it was open gym only ... I was hoping to get in an Italian CF class, but I put together a workout on the spot and we ended up having a solid / not too taxing CF workout. It was nice to get in something and move and sweat a bit to shake off the jet-lag / the 15 course meal we had last night. 

A.
Every :90 for 15 mintues (10 sets) of:

Push-Press + Push-Jerk

-3 sets at 185#, 3 sets at 205#, 2 sets at 215#, 2 sets at 225# ... this was good, not ME lifting, but lots of good reps ... haven't been push-pressing or jerking at all for many months, kept the weights manageable. 

B.

AMRAP 15:

21 Cal Assault Bike

15 Toes-to-Bar

9 Strict HSPU 

-4 Rds + 15 Toes-to-Bar ... fun workout... definintely not my favorite to do SHSPU on vacation / while feeling a bit of jeg-lag ... but it was good to get it in and move.

C.

1.5 Mile Easy Run (to a cafe) 

-Complete ... untimed. 

5/05/24

 Complete Rest / Travel to Milan 

5/04/24

Jumped into the class workout (part A) and added in part B. Fun Saturday morning. 

A.
Every 3 for 30 minutes (10 sets) of:
10 Thrusters (95/65#)
250/200m Row

-Fastest/slowest: 1:10 / 1:17 ... this was fun and good aerobic movement, tried to pull a 1:39/500m pace throughout the workout, fun stuff. 

B.

EMOM 10:

3 Ring Muscle-ups (unbroken) 

staight into...

EMOM 5:

Toes-to-Bar x 12 (unbroken)

-Complete ... this was fun and not too taxing ... haven't been training crossfit much and this was fun to get in and feel out ... felt good on everything. 

5/03/24

Today was overall a solid workout, enjoyed getting this in. 

A.

Front Squat

2 sets: 5-3-1 reps – at the heaviest from the past 3 weeks.
*Rest 2:00-2:30 b/t sets

-275# x 5, 315# x 3, 335# x 1 

B.

Back Squat

3 sets: 15 reps - RPE 7 
*Rest 2:00 b/t sets

-245# (20# over last week) 

C.

‘Death by Strict Pull-ups’ (20# vest) 

straight into…

‘Death by Strict Pull-ups’ (BW) 

-9 Reps w/ 20# 

-10 Reps BW 

D.

BB Calf Raiess

Ab-wheel Rollouts 

3 sets: 15 reps - RPE 7
*Rest 2:00 b/t sets

-135# 

5/02/24

 Complete Rest