1/18/25

 TBD 

1/17/25

Jumped in a CF class today... they were doing back squats for part A, but I just swapped in my front squat progression and did their conditioning. Fun/lower volume day. 

A.

Front Squat

5 Sets: 5 Reps @80% of 1RM (280#)
*Rest 2:00-2:30 b/t sets

-Complete

B.

For time:

60 Cal Assault Bike 

30 KB Front Squats (2x70/35#) 

15 Bar Muscle-ups 

-7:22 ... splits for each movement went 3:09 / 5:43 / 7:22 ... FS went 12/9/9 and MU went 8/4/3 ... probably took too big of breaks between sets, but I haven't been doing CF lately and I was just having fun. Haven't been doing much CF lately, but I enjoyed getting this in and pushing the pace on a workout like this. 

1/16/25

Today was a suprisingly good workout... had a bit of a stressful day yesterday and I woke up tired and not feeling great... happy to get this in and feel good throughout the workout. This is probably the easiest 155# has ever felt for 5x5 

A.

Strict Press 

5x5 @ 75-80% (145-155#)

-155# across ... comfortable reps 

B.

Strict HSPU

4 sets: 5-15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-10 reps across, BW

C.

Seated Arnold Press 

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

-2x35# 

D.

Lateral Raises 

4 sets: 10 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.

Banded Push-Ups

Strict Supinated Grip Pull-ups 

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

-1 red band, BW pull-ups

G.

DB Skull Crushers

DB Curls 

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

-2x25# 

E.

3 Sets:
KB Side Bends x 15 reps/side 

Ring See-Saws x 10 reps 

Minimal Rest  

-70# KB, BW on rings 

1/15/25

Complete Rest 

1/14/25

Today was a decent, albeit short workout ... had an early day in Arlington and had to get up at 0430 to get this in... got in what I could before rushing out the door. 

A.

Deadlift

5x5 @ 80% (410#) 

-Complete ... very easy, nice to hit some numbers that felt comfortable. 

B.

Strict Pull-ups 

5x5 @ RPE 6-7 

-26# 

C.

Double DB Bent-Over Row

4 sets: 10 reps - RPE 7

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

-2x75# 

D.

Lat Pull-Downs

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

-125# 

E.

Barbell Drag Curls 

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

-75#

F.

Hammer Curls 

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

-2x35# 

1/13/25

Today was a lighter / easier workout overall ... felt strong on the bench and then everything else went light/low rest intervals. Nice way to start the day / week after a long weekend of parenting. 

A.

Bench Press 

5 sets: 5 Reps – @ 75 - 80% of 1RM  (225-240#)
*Rest 2:00-2:30 b/t sets

-240# across ... felt easy. 

B.

Incline DB Bench Press 

4 sets: 10 reps - 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.

Banded Flyes 

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

-2x25# crossover symmetry bands 

E.

Tricep Cable Extensions 

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

-60#

F.

Inverted Skull Crushers 

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

-BW

G.

Every 2 for 10 (5 sets) of:

‘Durante Core’ 

-Complete 

01/11 & 12 /25

 Complete Rest 

01/10/25

Have had overall a stressful week / couple weeks ... looking forward to getting back into a routine... kept the weights light and intensity overall low today ... it was still nice to move a bit. Left the gym feeling good, not taxed. 

A.

Front Squat

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

-185#, 205#, 225#, 235# 

B.

Single-Arm KB Overhead Squats 

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

-35# 

C.

Back Rack Reverse Lunges 

3 sets: 12 reps, atlernating - RPE 7
*Rest 1:00-1:30 b/t sets

-165# 

D.

3 Sets: 

10 KB Sit-ups, right

10 KB Sit-ups, left

10 Ring See-Saws 

20 BB Calf Raises 

Minimal Rest 

-35# KB sit-ups, 165# CR 

01/09/25

Today was overall an okay workout... I didn't feel particularly great, but got in what intensity I could ... have had a lot of life stress during this career transition and I still haven't gotten in a routine yet... tons of time home parenting a toddler and figuring out access to the Pentagon ... lots of changes and that is always tough and despite my best efforts I am trying to get intensity and focus in the gym, but it just wasn't there today... looking forward to a better day tomorrow. 

A.

Behind the Neck Strict Press

4 sets: 10 Reps – RPE 6-7
*Rest 2:00-2:30 b/t sets

-75#, 75#, 95#, 105# 

B.

DB Press 

4 sets: 10 Reps – RPE 6-7
*Rest 2:00-2:30 b/t sets

-2x50# DB 

C.

Bottom-Up Single Arm KB Press

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

-18# KB 

D.

Standing DB Lateral Raise

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

-2x15# DB 

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.

Strict Pull-ups 

Tempo Push-ups (3 second eccentric)

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

-BW

G.

Single DB Double Head Curl

KB Crush Grip French Press 

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

-50# DB, 35# KB

H.

EZ Bar Skull Crushers 

EZ Bar Curls 

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

-65# across 

01/08/25

Complete Rest 

01/07/25

Today was a super solid pump ... I really enjoyed getting this in... felt strong throughout and had a massive back/bicep pump by the end of this. Fun stuff. 

A.

Deadlifts

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

-315# (no belt), 365#, 405#, 405# 

B.

Strict Pull-ups

4 sets: 10 Reps – RPE 6-7
*Rest 2:00-2:30 b/t sets

-BW

C.

BB Rows

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

-155# 

D.

Lat Pull-Downs, Neutral, Close Grip

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

-125# 

E.

DB Spider Curls

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

-2x10# DB 

F.

Hammer Curls

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

-2x35# DB 

G.

3 Sets:
KB Sdie Bends x 15 reps/side

Abwheel Rollouts x 10

Plank x :60 

Minimal Rest 

-Complete ... 70# side bends 

01/06/25

Today was a decent pump overall ... haven't been feeling particularly great the last few days ... I admit that I miss being in my regular work/training routine... lots of time home parenting a toddler has me out of my regular diet/training timeline ... I haven't missed any workouts, but it's definitely more difficult to focus and my diet isn't totally on point... I was was supposed to start my new job today, but a snow day prevented this... got this workout in the AM before my son woke up. 

A.

Bench Press

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

-225# for 3x10, 9 ... went to near failure here, just didn't attempt the 40th rep. 

B.

Incline Bench Press 

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

-145# for 15,12,12 

C.

Hex Press

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

-2x35# 

D.

Banded Chest Flyes

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

-2x25# band

E.

DB Overhead Extensions 

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

-50#

F.

Bench Dips

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

-BW

G.

DB Kick-Backs

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

-2x15# DB 

01/05/25

 Complete Rest 

01/04/25

I was hoping to get a run in today... but there has been some severe weather this weekend... it was feeling like 8 degrees with up to 30 mph winds today! So I called it and got in some cardio at home. Grateful to atleast have access to these cardio machines and get this in, despite not getting to run and enjoy being outside.


A.
AMRAP 60:

1500m Row

3500m Bike Erg

1000m Ski 

-3 Rds + 950m Row ... nice sweat, kept this at a very consistent aerobic pace. Nice to move and breathe. 

01/03/25

Jumped into a CF class this AM ... overall a much lighter/lower volume day in the gym. 

A.

Front Squat

Tough Single 

-135# x10, 225# x 55

Singles went: 275#, 295#, 315#, 335#, 345# ... this is the most I've front squatted in a while ... definitely more there, overall happy to hit this for today. 

B.

EMOM 15:

Min 1 - 18/15 Cal Ski

Min 2 - 14 Single-Arm DB Thrusters (7 each side - 50/35#) 

Min 3 - Rest 

-Complete ... this was about :90 of work/rest ... not too taxing, but good movement. 

01/02/25

AM Workout (0545) 

Today was a solid workout... didn't feel particularly great as I woke up and got warm... but the strict pressing felt okay and the arm pump at the end was great. 

A.

Strict Press 

Tough Single

-95# x 8, 135# x 5

-Singles = 165#, 185#, 195# 

B.

Alternating DB Shoulder Press 

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

-2x35# 

C.

Plate Snow Angels

3 sets: 15 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.

Ring Y Raise 

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

-BW

F.

Deficit Push-ups 

Strict Supinted Grip Pull-ups 

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

-BW

G.

Strict Dips 

Barbell Curls 

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

-BW Dips, 65# curls 

H.

Inverted Skull Crushers 

Hammer Curls 

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

-BW ISC, 2x25# curls 

PM Workout (1215)

Jumped into a class CF workout... it was overall really fun and tough crossfit-style conditioning. Fun to move and sweat and feel near my limits on the barbell work during the last few sets. Really fun workout. 

A.

Every 3 for 30 (10 sets) of:

Odd Sets: 

15/12 Cal Assault Bike

15 Push-Jerks (135/95#)

Even Sets:

15 Burpees-over-the-bar (lateral)

15 Power Cleans (135/95#)

-Complete ... didn't write down any of my exact times... but was getting :60 - 1:30 of rest each interval ... great workout, fun stuff. 

01/01/25

Complete Rest 

12/31/24

Today was a great workout ... felt good deadlifting and on the pull-ups... pump work afterwards was super fun and blew up my biceps. Great time in the gym. 

A.

Deadlift

Tough Single

-155# x 10, 245# x 8, 315# x 5, 405# x 2 

singles went: 455#, 485#, 510# ... all of these felt very solid, nice to feel strong off the floor. 

B.

Strict Pull-up

Tough Single

Rest as needed then 1 set of max reps at bodyweight 

-Singles went 70#, 90# and then BW set was 25 reps 

C.

Bent-Over BB Rows 

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

-155# 

D.

Lat Pull-Downs (Narrow, Neutral Grip)  

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

-120# 

E.

Incline DB Curls 

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

-2x15# DB 

F.

Single DB Double Head Curl

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

-50# 

G.

3 Sets:

KB Side Bends x 15/side 

Abwheel Rollouts x 10 

Side Plank x :30/side 

Minimal Rest 

-70# side bends, BW planks

12/30/24

AM Workout (0545)

Felt good throughout the workout today... all the bench singles went up easily without a spotter... kept the rest of the workout light and rest interval short ... got a decent upper body pump. 

A.

Bench Press

Work up to a tough single 

-95# x 10, 135# x 10, 225# x 5 then... 

Singles = 255#, 275#, 285#, 295# 

B.

Incline Bench Press 

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

-135#

C.

Alternating Incline DB Bench Press 

3 sets: 12 reps (each side) - RPE 7

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

-2x35# 

D.

DB 1 and 1/2 Reps

3 sets: 12 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x35# 

E.

Incline DB Flyes 

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

-2x15#

F.

Incline DB Skull Crushers 

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

-2x25# 

G.

Seated DB French Press 

3 sets: 15 reps - RPE 7

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

-50#

H.

Every 2 for 10 (5 sets) of:

‘Durante Core’ 

-Complete

PM Workout (1430)

5 Mile Run 

Ran about an 8:30 pace ... ran around the National Mall and it was about 60 degrees and breezy ... really good weather for this time of year ... tons of people out on the Mall given the holidays... but it was nice to get this in before heading home ... last day in the Senate was today... had a lot of great runs this year around DC. Nice way to end my year in DC. 

12/29/24

 Complete Rest