10/18/24

AM Workout (TBD)

A.

Deadlift

6 sets x 8 reps @ 80% (435#) 

80% of your one rep max deadlift.

B.

Back Squat

1 set x 3 reps

Work up to a 3 rep max.

C.

RDL's

5 sets x 5 reps

As heavy as possible.

D.

Weighted Chin Ups

4 sets x 8 reps

E.

Pendlay Row 

5 sets x 8 reps

As heavy as possible

F.

EZ Barbell Curls 

3 sets x 10 - 15 reps 

Dumbbell Side Raises

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

G.

Hammer Curls 

3 sets x 10-15 reps

Dumbbell Bent-Over Side Raises

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

H.

‘Run the Rack’ on DB Curls 

Max Effort with 50s, 35s, 25s, 15s, minimal rest 

PM Workout (TBD)

4-6 Mile Run 

10/17/24

AM Workout (0545) 

Today was a solid workout overall, felt decent and got a massive pump. This volume was a longer workout, took about 90 minutes ... Great way to start the day. 

A.

Strict Press

2 sets x 5 reps

Heavy as possible.

-This went 95#, 145#, 175# x 4 ... I was hoping to get 2 sets at 175#... but that first set thrashed me and I only got 4 reps. 

B.

Wide Grip Bench Press

3 sets x max reps @ 90% (255#)

90% of your one rep max bench press.

-3,3,3

C.

Wide Grip Long Pause Bench Press

3 sets x 2 reps @ 83% (235#) 

83% of your one rep max bench press.

-Complete

D.

Floor Press

5x5 

Try to increase weight over last week (185#) 

-205#, 4 sets of 195# ... I was trying for 205 across, but dropped it down to 195 after how tough that 1st set was. 

E.

Dumbbell Bench Press 

4 sets x 8 reps

Choose a weight you can handle for all 4 sets.

-2x75# DB 

F.

Dumbbell Strict Press

5 sets x 10 reps

10 reps each side. Choose a challenging weight.

-2x35# DB 

G.

Incline DB Skull Crushers 

4 sets of 10 

Band Pull-Aparts

4 sets x 10 reps

Rest :60-:90 

-2x35# DB, 1 red band 

H.

Rope Tricep Push-Downs 

5 sets of 20 

Rest :60-:90 

-45# 

PM Workout (1515) 

Got to workout with my wife this afternoon, which was nice. We put something toegther on the spot. Overall I got a nice workout out of this, wasn't too taxing, but it was nice to move and get my HR up a bit. 

A.

Every 3 for 15 (5 sets) of:

12 Strict Pull-ups (unbroken)

-Complete

B. 

Every 5 for 25 (5 sets) of:

21/15 Calorie Echo Bike

15 Toes-to-Bar

9 Strict HSPU 

-2:15 

-2:25

-2:45

-2:47

-2:55 ... overall this was some fun conditioning... all sets unbroken, just got a little slower on the bike and took a bigger rest between the toes-to-bar and HSPU each set ... fun stuff. 

10/16/24

 Complete Rest 

10/15/24

AM Workout (0545) 

Today was a solid session overall, it was a ton of squatting in parts A and B ... this left me exhausted for the rest of the session... after 3 days on of training and all the squatting, accessory/abs today was extra challenging. Overall a great workout though, enjoyed getting this in. 

A.

Back Squat

6 sets x 6 reps @ 80% (350#) 

80% of your one rep max back squat. Rest 2-5 minutes between sets

-Complete ... kept the rest right around 3 minutes, felt solid. 

B.

Back Squat

1 set x max reps @ 80% (350#) 

80% of your one rep max back squat.

-10 reps ... tough. 

C.

Dimmel Deadlift

3 sets x 10 reps

Challenging weight, perfect form.

-245# 

D.

Barbell Calf Raises 

3 sets x 20 reps

-185#

F.

Every 2 for 20 (10 sets) of: 

‘Durante Core’ (hollow rocks, v-ups, tuck-ups, :hollow hold) x 11 reps each movement 

-Complete 

PM Workout (1600)

5 Mile Run

-Complete ... didn't get the exact time, but ran with my office's run club and we ran slow.... probably around 9:30 - 10:00 miles. 

10/14/24

Today was a solid workout overall ... enjoyed getting this in and it was nice to feel a little stronger on benching than in the past few weeks. 

A. 

Bench Press

6 sets x 6 reps @ 75-80% (225-240#) 

80% of your one rep max bench press.

-235# for 5 sets of 6 and then only 5 reps on the last set ... overall felt good on this though. 

B.

Spoto Press

1 set x 3 reps

Work up to a 3 rep max.

-185#, 205#, 225# 

C.

Spoto Press

3 sets x 3 reps @ 90% (205#) 

90% of the 3 rep max you just hit.

-Complete 

D.

 Incline Dumbbell Bench Press

4 sets x 8 reps

Choose a challenging weight.

-2x75# DB 

E.

Diamond Push-ups 

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

-Complete

F.

Cable Flyes - High to Low

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

-25# crossover symmetry bands 

G. 

EZ Bar French Press 

Inverted Skull Crushers 

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

-85# bar, BW ISC

H.

Bench Dips 

4 Sets x Max Reps 

Rest :60 

-Went across at 10 reps... rough ... totally fried in my chest/triceps by this point. 

10/13/24

Today was a great workout. I really enjoyed getting this in and felt solid throughout. I felt strong on the deadlifts and got a great pump from everything else. Great day in the gym. This low stress / no parenting weekend has really helped me mentally... takes lots of pressure off given I'm not waiting for a toddler to wake up during my entire workout and having to immedietly rush off the parent/work right after lifting. Really happy to just enjoy myself and get this workout in.   

A.

Sumo or Conventional Deadlift

5 sets x 8 reps @ 78% (425#) 

78% of your one rep max deadlift, of the style you choose.

-Complete, felt strong, last set was tough!

B.

Front Squat

1 set x 3 reps

Work up to a 3 rep max.

-245#, 275# ... was hoping to go a little heavier on this, but after part A 275# felt like 375#! Called it there. 

C.

Pendlay Row

5 sets x 5 reps

As heavy as possible.

-205#

D.

Weighted Pull Ups

5 sets x 5 reps

If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-35#

E.

Lat Pulldowns 

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-125#, 3x10

F.

Barbell Curls

4 sets x 12 reps

You can choose the amount of reps as long as it is within the suggested range.

Dumbbell Side Raises or Cable Side Raises

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-75# curls, 2x15# DB for SR

G.

Hammer Curls

4 sets x 10 reps

You can choose the amount of reps as long as it is within the suggested range.

Dumbbell Bent-Over Side Raises

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x35# DB, 2x15# BOSR

H. 

4 Sets:

KB Side Bends x 12 reps/side 

Ring See-Saws x 10 reps 

Minimal Rest 

-Complete, 70# 

10/12/24

Complete Rest 

10/11/24

Today was a fun and solid workout ... my wife and son are traveling, so I am home alone AND I am working from home today... much needed de-stress ... life has been getting the best of me lately and it was really amazing to have a slow and low stress start to my day and then ease into this workout around 0830. Great day in the gym, got a solid pump and enjoyed myself. 

A.

Strict Press

4 sets x 3 reps

Come as close to failure as possible with out actually failing, at the given rep range.

-165# across 

B.

Wide Grip Bench Press

3 sets x max reps @ 88% (250#) 

88% of your one rep max bench press.

-3,3,3 

C.

Wide Grip Long Pause Bench Press

3 sets x 3 reps @ 80% (235#) 

80% of your one rep max bench press.

-Complete

D.

Floor Press

5 sets x 5 reps

Choose a weight you can handle for all 5 sets.

-185# across... havent' been floor pressing and this was much harder than I thought it would be. 

E.

Behind The Neck Snatch Grip Strict Press

4 sets x 8 reps

Banded Tricep Extension

4 sets x 10 reps

-75# SGSP and 1 green band

F.

DB Tricep Extensions

4 sets x 12-15 reps

Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-4x12 with 75# 

G.

4 Sets: 

Tricep Kick-Backs x 12 reps 

Bench Dips x 10-15 reps 

-2x15# and 10 dips per set 

10/10/24

AM Workout (0545)

A.

Back Squat

6 sets x 6 reps @ 78% (335#) 

78% of your one rep max back squat. Rest 2-5 minutes between sets.

-Complete

B.

Back Squat

1 set x max reps @ 78% (335#) 

78% of your one rep max back squat. Rest 5-10 minutes before starting this exercise.

-10 reps 

C.

Good Morning

1 set x 3 reps

Work up to a 3 rep max.

-155#, 185#, 225# ... definitely more there, but this is not a movement I max out, overall fun to try. 

D.

Barbell Kang Squat

4 sets x 8 reps

-135# across ... this was a suprisingly large glute/hamstring pump even with the light weight ... can't remeber if I've ever even done this movement with weight before.

E.

Barbell Calf Raises 

4 sets x 20 reps 

-165# across 

F.

Every 2 for 20 (10 sets) of:

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

-Complete 

PM Workout (1200)

6 Mile Run

-About 53 minutes total running time ... 8:50 average mile pace ... 60 degrees, sunny and a bit breezy in Annapolis. Really nice running conditions. Great way to break up the work day while working from home. 

10/09/24

Complete Rest 

10/08/24

Have had a super weird / bad day ... shit work schedule and everything went wrong with my planned day... but anyway, snuck in a CF class over lunch... short 15 minute workout for a 60 minute class, but it was nice to get it in and move a bit. I wanted to lift more afterward, but had a last minute unexpected project / deadline come up and had to leave the gym. Tomorrow will be another day. 

A. 

On a 15:00 Clock:

For time*: 

50-40-30-20-10

Double-Unders

25-20-15-10-5 

Toes-to-Bar

*Complete 3 snatches after each round (135/95#)

Then, in the remaining time, work up to a heavy snatch. 

-6:57 ... heavy singles went 185# and 205# ... both of these went up as easy power snatches ... I haven't been really olympic lifting at all the last year or so. It is always fun to get in, but I didn't feel particularly well on these. The weights didn't feel heavy, but I got extremely light headed from the two heavy singles ... definitely more there, but just got so light headed I called it at 205#. Not sure the reason behind this, but coupled with the life stress I am facing, I just called it and didn't push the loading. 

10/07/24

Got a decent pump overall today... didn't feel great on the bneching today... but probably given I got in a lot of tricep accessory yesterday, I should have seen this coming. 

A.

Bench Press

5 sets x 8 reps @ 75-78% (225-235#)

75-78% of your one rep max bench press.

-235# for 7, then 4 sets of 8 with 225# ... rough... thought I could get 235# across. 

B. 

Board Bench Press

1 set x 3 reps

Work up to a 3 rep max.

-205#, 235#, 255# 

C.

Board Bench Press

3 sets x 3 reps @ 90%

90% of the 3 rep max you just hit.

-230# across 

D. 

Paused Incline Dumbbell Bench Press

4 sets x 10 reps

Choose a challenging weight.

-2x50# DB 

E.

Pause Dips (1 second pause at bottom) 

4 sets x max reps

Body weight.

-5-6 reps each set ... tough, haven't really trained these at all 

F.

Paused Pullups (1 second pause at top) 

4 sets x max reps

Bench Dips

4 sets x max reps 

-Complete ... don't remember the exact reps, but was getting 6-8 on the pull-ups and about 15 dips each set 

G. 

Tricep Rope Push-Downs 

4 sets x 15 reps

-65# 

H.

3 sets:
1:00 Side Plank (left)
20 V Ups
1:00 Side Plank (right)
-rest 2 minutes between sets- 

-Complete 

10/06/24

Today was my low stress / accessory / pump day ... was overall a great workout. Got a great arm pump out of this annd really enjoyed myself. 

A.

DB Overhead Extensions 

3 sets x 12-15 reps

Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-75# for 15,15,12 

B.

Strict Pull Ups

3 sets x 8-12 reps

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

3 sets x 8-12 push-ups

-10 pull-ups, 12 deficit push-ups, BW 

C. 

Lat Pulldowns 

3 sets x 10-15 reps

straight into... 

Narrow Neutral Grip Lat Pulldowns 

3 sets x 10-15 reps

-160# on all movements, 6 sets of 10 

D.

Barbell Row 

3 sets x 10-15 reps

-185# for 3x10

E.

Dumbbell Side Raises or Cable Side Raises

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x10 with 2x15# 

F.

Dumbbell Bent-Over Side Raises

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x10 with 2x15# 

G.

Barbell Curls 

4 sets x 15 reps

Inverted Skull Crushers 

4 sets x 15 reps 

-65# 

10/05/24

Complete Rest 

10/04/24

AM Workout (0545)

This morning was a rough workout overall... the deadlifts went well, but then my son woke up screaming/crying during the 3 RM back squatting... not ideal ... I had to pause the workout for about 30 minutes and by that time I was cold and just had to stop squatting ... cut down some of the volume on the accessory movements after that given I just didn't have time to get those in given I had to rush off to work for a very long work day... not a great start to my day. 

A.

3 Sets:

Abwhell Rollouts x 10

Supinated Toes-to-Bar w/ 2 second eccentric x 10 

Russian Twist x 20 reps 

Minimal rest  

-Complete, 45# plate for the twists 

B.

Conventional Deadlift

4 sets x 8 reps @ 75% (405#) 

75% of your one rep max deadlift, of the style you choose.

-Complete 

C.

Back Squat

1 set x 3 reps

Work up to a 3 rep max.

-315#, 365# ... way more there, just didn't have time. 

D.

Strict Supinated Grip Pull-ups 

5 sets x max reps

-21,8,8,7,7 ... went every 2 minutes for 10 minutes 

E.

Band Pull-Throughs 

3 sets x 12-15 reps

Seated DB Calf Raises 

3 sets x 12-15 reps  

-1 green band, 2x50# DB 

PM Workout (1515) 

5 Mile Run 

-Didn't catch the exact time, but ran about a 9:10 ish pace ... easy run, but a super nice day in DC overall, sunny and about 77 degrees. 

10/03/24

Decent upper body pump today... not the best workout I've ever had... 4th day on and long work days / parenting might be getting to me... but tried to get what intensity I could. Enjoyed getting this in. 

Warm-up - 15 Minutes Full Body Mobility 

-Complete

A.

Seated Strict Press

5 sets x 5 reps

Come as close to failure as possible with out actually failing, at the given rep range.

-155# across ... haven't been pressing much, but this went well. 

B.

Wide Grip Bench Press

3 sets x max reps @ 85% (245#) 

85% of your one rep max bench press.

-3,3,2 ... rough ... not great at wide grip bench pressing 

C.

Wide Grip Long Pause Bench Press

3 sets x 3 reps @ 78% (225#) 

78% of your one rep max bench press.

-Complete

D.

Incline Bench Press

4 sets x 8 reps

Choose a challenging weight.

-135# across at :60 rest ... light weights and short rest. 

E.

Incline DB Bench Press 

4 sets x 8-12 reps 

-2x50# across at :60 rest for 4x12 ... light weights and short rest. 

F.

Barbell Cuban Press

4 sets x 8 reps

Rope Face Pulls

4 sets x 20 reps

-35# barbell, 1 red band 

10/02/24

A.
15 Minutes Full Body Mobility 

-Complete ... I REALLY need to start doing more of this... this was a bit of a rude awakening... but definitely great to get in.   

B.
Every 4 for 40 (10 sets) of:
22/16 Cal Row
1 Round of ‘Durante Core’ (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)

-Complete ... this was a nice sweat/abs session ... put this together on the spot, probably could add reps to the cals or DC, lots of rest today ... overall enjoyed getting this in. It was a nice/low stress way to start the day. 

10/01/24

AM Workout (0545)

Today was overall a decent session... lots of lower body lifting... didn't feel particularly great, but got everything in and got a solid workout out of this. 

A.

Back Squat

6 sets x 6 reps @ 75% (315#) 

75% of your one rep max back squat. Rest 90-180 seconds between sets.

-Complete 

B.

Back Squat

1 set x max reps @ 75%

75% of your one rep max back squat. Rest 5-8 minutes before starting this exercise.

-15 reps 

C.

Deficit Conventional Deadlift

1 set x 3 reps

Work up to a 3 rep max. 2" deficit.

-315#, 405#, 435# 

D.

Front Rack Lunges

5 sets x 5 reps

5 reps each side. 

-155# across 

E.

Single Leg RDLs

4 sets x 10 reps/leg 

KB Side Bends 

4 sets x 15-20 reps/side 

-35# RDL, 70# side bends 

F.

BB Calf Raises 

4 sets x 20 reps 

Ring See-Saws 

4 sets x 12 reps 

-155# calf raises 

PM Workout (1500)

5 Mile Run 

-Ran around 8:40ish pace ... didn't catch the exact time ... it was a humid and overcast day in DC ... sweaty run, nice way to break up the day.