6/20/24

Today was a super solid upper body workout, got a great pump out of this.

A.

Behind the Neck Strict Press (85#+)

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

-95#

B.

Strict HSPU 

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

-10,8,8,6.. rough. 

C.

Seated Arnold Press 

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

-2x35#

D.

Barbell Front Raise 

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

-35#

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.

Banded Push-ups

Chin Ups 

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

-1 red band, BW chin-ups

G.

Bench Dips

Hammer Curls 

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

-BW Dips, 2x35# curls

H.

Barbells 21s (used 45# last week) 

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

-55#

I.

Cali Press (used 105# last week) 

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

-105# again... still very tough. 

6/19/24

AM Workout (0545)

A.

Deadlift 

1 set: 1 rep – build to a 1RM / tough single
*Rest 2:00-2:30 b/t sets

-Singles = 455#, 485#, 500# (failed twice) ... this was really frustrating ... 485# went up very easily, figured I had 500# in the tank, but it felt heavy off the floor both times... I've been cutting weight for a while and I'm definitely smaller, maybe this affected me or maybe I'm just having an off day, but definitely didn't have the usual 500# in me. 

B.

Strict Weighted Pull-up

1 set: 1 rep – build to a 1RM / tough single
*Rest 2:00-2:30 b/t sets

-70#, 90#, 100# 

C.

Pendlay Row

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

-155#

D.

Close Grip Lat Pull-Downs

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

-110#

E. 

Bent-Over DB Curls 

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

-2x25#

F.

DB Curls 

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

-2x35#

PM Workout (1500)

A.

EMOM 10:

10 Toes-to-Bar

-Complete.. felt good to move, felt surprisingly good on these despite not really raining toes-to-bar much lately. 

B.

Teams of 2, 10 Rounds (5 rounds each):

15/12 Cal Echo Bike

3 Wall-Walks 

Rest 1:1

-Complete ... took about 12 minuntes total ... rounds consistently around 1:10 - 1:15 ... nice, not too taxing sweat. 

6/18/24

Had a decent workout this morning despite being interrupted by my son and having to work around him starting at part D... definitely didn't get as much intensity out of this from there on out, but I was happy with how the first few parts went. Solid chest/tris work. 

A.

Bench Press 

1 set: 1 rep – build to a 1RM
*Rest 2:00-2:30 b/t sets

then… 

sets of 5, 8, 10, 20 @ RPE 7-8 for each 

-1 = 275#, 5 = 245#, 8 = 225#, 10 = 205#, 20 = 165# (failed this set ... only got 14 reps) 

B.

Incline DB Bench Press 

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

-2x50#

C.

Reverse Grip Barbell Bench Press

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

-95#... wanted to go heavier, but A and B wrecked me 

D.

DB Flyes 

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

-2x15#

E.

DB Skull Crushers 

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

-2x25#

F.

Tricep Extensions 

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

-70#

G.

Banded Tricep Extensions 

4 sets: Max Reps 

*Rest 1:00-1:30 b/t sets 

-purple band, getting between 12-20 reps each set

H.

Every 2 for 20 (10 sets) of:

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

-Complete ... I've always wanted to do this for 10 sets on the 2 minutes... finally got it, fun stuff. 

6/17/24

USMC PFT

Pull-ups: 24 (100 points)
Plank: 3:45 (100 points)

3 Mile Run: 19:58 (88 points) 

288 ... overall happy with this score, this is decent for me. Happy to get over 23 pull-ups and feel decent on the running. Fun PFT, nice way to start the week. It was about 75 degrees by the time we got started on the run... felt the heat a bit on the run, but overall felt good. 

6/16/24

 Complete Rest 

6/15/24

Active Recovery Day. 

A.
Super Easy 2-3 mile active recovery run.

-27:15 ... unknown distance, probably about 2.7ish? Nice and easy, with a baby stroller. 

6/14/24

This morning was a really solid shoulder/arm pump... really enjoyed getting this stuff in. 

A.

Behind the Neck Strict Press

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

-85# (10# over last week)

B.

Double DB ZP 

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

-2x35#

C.

DB Snow Angels

4 sets: 10 reps - RPE 7

Planks 

4 sets: :60 (BW)
*Rest 1:00-1:30 b/t sets

-2x10#, BW planks

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.

Parallette Push-ups

Supinated Grip Bodyweight Row

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

-BW 

F.

Bottom of Dip Stretch x :20

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

-BW, 2x35#

G.

Barbell 21s 

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

-45# 

H.

Cali Press (used 95# last week)

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

-105# (10# over last week) 

6/13/24

Lighter workout overall this week as I'm tapering down to a PFT next week ... fun to get a back/bicep pump and enjoy myself in the gym. 

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.
Bent-Over BB Row
4 sets: 10 reps - RPE - 6-7
*Rest 1:00-1:30 b/t sets

-155#

D.
‘Death by Strict Pull-ups’ (20#)

straight into…

‘Death by Strict Pull-ups’ (unweighted) 

-9 + 6/2/2 weighted and 9 + 7/3 unweighted ... felt strong on these

E.

Straight-Arm Lat Pull-Downs
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# crossover symmetry bands 

F.
Neutral Grip Curls
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-65#

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

-Complete, BW

6/12/24

Complete Rest ... originally wanted to workout today... but had to work until 11 pm last night and back in the office in the early AM... impromptu rest day, but I should be able to shift my workouts around this week. 

6/11/24

Today was a decent workout overall... lower volume / deload session... kept the weights light and the rest intervals short. Had a good time doing this, it was nice to do a less intense session and not stress about weights/times etc. 

A.

Bench Press

4 sets: 8 reps – around 60% of 1RM (Deload Week)
*Rest 2:00-2:30 b/t sets

-185# across 

B.

Alternating Incline DB Bench

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

-2x50#

C.

Hex Press 

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

-2x50#

D.

Incline DB Chest Fly

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

-2x15#

E.

EZ Barl Skull Crushers 

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

-75#

F.

Single-Arm Tricep Push-Downs

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

-25#

H.

Every 2 for 12 (6 sets) of:

‘Durante Core’ x 12 reps 

-Complete

6/10/24

Jumped into a CF class this AM because the workout looked really fun and I've been hankering to do some CF. Nice way to start my day/the week.

A.

Every 2 for 10 (5 sets) of: 

Back Squat 

10-8-6-4-2

-315# x 10, 315# x 8, 335# x 6, 355# x 4, 375# x 2 ... just went up to a heavy double off of feel... haven't been doing EMOM/Every 2 min lifting and this was definitly tough... very short rest interval, but overall this was fun and I felt strong. 

B.

For time:

50-40-30-20-10

Air Squats

10-8-6-4-2 

Bar Muscle-ups 

-6:14 ... unbroken other than the set of 8 BAR MU ... I only broke up the set because one of my gymnastics grips tore in half during the 8th rep... went 7/1 on that one... overall a fun workout, not too taxing overall. 

06/09/24

 Complete Rest 

06/08/24

Today was overall a really solid workout... got a really big back/bicep pump... didn't feel particularly great when I woke up today... got up at 5:15 this morning (on a Saturday) to get this in before a busy day... happy to get it in and once I got warmed up I felt solid throughout the workout. 

A.

Deadlift

2 sets: 5-3-1 reps - RPE 7-8
*Rest 2:00-2:30 b/t sets 

-405# x 5, 435# x 3, 485# x 1 for both sets 

B.

Strict Pull-ups

4x10 + 1 max effort BW set 

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

-20# for 4x10, 13 BW ... massive arm pump here. 

C.

Suinated Grip BB Row

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

-155#

D.

DB Pull-Overs

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

-35#

E.

Hammer Curls

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

-2x35#

G.

EZ Bar Curls 

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

-75#

H.

KB Side Bends x 20 reps/side 

Plank x :60

3 Sets 

*Rest 1:00-1:30 b/t sets 

-72# KB, BW plank

06/07/24

AM Workout (0530)

Today was a decent session, got a nice upper body pump. Kept the weights light and the rest intervals short. 

A.

Behind the Neck Strict Press 

4x10 

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

-75#

B.

Seated DB Press (Neutral Grip)

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

-2x35# 

C.

Plate Snow Angels 

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

-2x10# 

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.

Deficit Push-ups (2x45# plates, feet and hands)

Body Row on Racked BB 

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

-BW

F.

Dips 

DB Curls 

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

-BW Dips, 2x35# curls 

G.

Cali Press

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

-95# 

PM Workout (1500)

5 Mile Run

-Complete ... didn't get the exact time, but ran around the national mall, had a great time getting this in ... it was about 80 degrees, sunny with a nice breeze... perfect running conditions. 

06/06/24

 Complete Rest 

06/05/24

Solid basement crossfit session, had a great time getting this in. 

A.

3 Sets:
KB Windmill x 8 reps each side
Ring See-Saw x 10 reps 
Flutter Kicks x 50 reps
Minimal Rest 

-Complete, 26# KB

B.

3 Sets:
Weighted Hollow Hold x :30
Weighted Plank x :60 
Abwhell Rollouts x 10
Minimal Rest

-Complete, 15# plate

C.

Every 2 for 20 (10 sets) of:

Power Clean + Front Squat + Hang Squat Clean*

*Start at 135#/95# and build to a heavy complex

-135# x 2 sets, 185# x 2 sets, 205# x 2 sets, 225# x 2 sets, 245#, 250# 

D.
On a 30:00 Clock, 2x50/35# DB:

AMRAP 8:
15 Cal Row
12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Push-Press

Rest 2:00 then at 10:00…

AMRAP 8:
15 Cal Ski 
5 Devil’s Press

Rest 2:00 then at 20:00…

AMRAP 8:
15 Cals Bike Erg 
12 Front Racked DB Lunges
9 DB Push-Press

-Result = 

3 Rds + 12 Deadlifts 

4 Rds + 15 Cal Ski 

3 Rds + 15 Cal Erg  ... this was a fun crossfit workout, lots of good cardio and not too taxing overall 

06/04/24

Today was an okay workout... didn't feel particularly strong and my bench seems like it is stalling out for sets of 10... maybe yesterday's strict press volume caught up with me? Regardless, got a good nice pump throughout this workout. 

A.

Bench Press

4x10 

*Rest 2:00-2:30 b/t sets 

-205# for 10,10,10,8 

B.

Reverse Grip Incline DB Bench Press 

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

-2x35#

C.

Single  Arm DB Bench Press 

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

-50#

D.

Seated Chest Fly w/ Bands

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

-25# crossover symmetry bands

E.

EZ Bar French Press 

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

-75#

F.

Rope Tricep Push-Downs

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

-70#

G.

Inverted Skull Crushers 

4 sets: 10 reps - RPE 7

*Rest 1:00-1:30 b/t sets 

-BW

H.

Every 2 for 12 (6 sets) of:

‘Durante Core’ x 12 reps each movement 

-Complete

06/03/24

Tons of life stress going on right now... didn't have time for a full programmed workout.... shifted it over to tomorrow... had to get into work over an hour early this AM... just put together a shorter aerobic workout on the spot and got a nice sweat/pump out of this. 

A.

AMRAP 20:
6 Strict Pull-ups
12 Strict Press (75/55#)
18 Cal Bike Erg

-Complete ... didn't record the rounds or reps, but got some good intensity out of this ... unbroken for the entire 20 minutes at a consistent 80-85% aerobic effort. 

06/02/24

 4 Mile Easy Run 

-Complete ... didn't get the time, only the distance, but ran at a casual pace ... lots of rolling hills, had a good time getting this in. Ran around the Homestead resort in Hot Springs, VA ... nice to run in some mountains / forests for a change. 

06/01/24

 Complete Rest