8/18/25

 TBD 

8/16 & 8/17/25

 Complete Rest 

8/15/25

AM Workout (0900)

4 Mile Easy Run 

-Complete … ran about 10 minutes miles for a total time around 40 minutes … super easy aerobic movement … didn’t feel great, but wanted to get on my feet and move … it was 80 degrees and hot … glad to get this in.

PM Workout (1430)

Overall had a decent session this afternoon... didn't feel particularly great doing HSPU or deadlifting... but I haven't been training these for 3 weeks and I used this session to "get back on the horse" ... overall glad to get this in and I'm really looking forward to getting back into my typical training routine after a long bout of travel. Got a solid pump from the accessory movements though. 

A.

For time:

21 Strict HSPU

Rest :60

15 Strict HSPU
Rest :60

9 Strict HSPU 

-5:29 ... 1:30 for 21 (11/5/5) ... 15 went 8/4/3 and 9 was unbroken ... definitely didn't feel great, but haven't been on my hands in 3 weeks and generally haven't been training other than bodybuilding while traveling. 

B.

Deadlift - Work up to a heavy triple 

-405#, 435#, 465# ... didn't push the loading, just got some quality reps 

C.

Seated DB Curls 

7 Sets: 8-12 reps 

Rest :45 

-Complete, 35#s 

D.

Hammer Curls 

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x35#

E.

Cable Extensions 

7 Sets: 8-12 reps 

Rest :45 

-60#

F.

DB Pull-Overs 

3 Sets: 8-10 reps

Rest 1-2 minutes

-60# 

8/14/25

Taking today and tomorrow off of work ... jumped into the class workout given it was a nice aerobic conditioning workout ... I felt jet lagged when I woke up and generally just out of it ... but once I got warmed up and moving overall I felt okay ... grateful to be back in the states and I'm looking forward to getting back into a normal training routine.

A.
5 Sets for time: 

400m Run

30 Air Squats

400/350m Row

-Complete ... this took about 25 minutes, with each set right around 4ish minutes ... overall enjoyed getting this in, very nice way to shake off the jet lag. 

8/13/25

 Complete Rest / travel back to US. 

8/12/25

Today was a solid workout ... put something together on the spot and enjoyed getting this in ... it was a variation of the bodybuilding program I had been following leading up to this exercise / travel ... overall got a nice pump out of this and enjoyed getting it in... looking forward to getting back to the states tomorrow and getting back into my normal training routine. 

A.

Reverse Grip Pull-Downs

3 Sets: 10-12 reps 

Rest 1-2 minutes

-Complete. don't remember the weights 

B.

Regular Grip Pull-Downs

3 Sets: 8-10 reps 

Rest 1-2 minutes

-Complete. don't remember the weights 

C.

Reverse Grip BB Row

3 Sets: 8-10 reps 

Rest 1-2 minutes

-155#

D.

Cable Rows 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-Complete. don't remember the weights 

E.

Stiff Legged DB Deadlift

3 Sets: 8-10 reps  

Rest 1-2 minutes

-2x50# 

F.

DB Pull-Overs 

7 Sets: 8-12 reps 

Rest :45 

-45# DB 

G.

Reverse Crunch

3 x 15-20

Med Ball Twist 

3 x 15-20

V-ups

3 x 15-20

Rest 1-2 Minutes 

-Complete ... kept it around the lower rep range ... but a solid ab finisher nonetheless. 

8/11/25

Got a short workout in today at a gym in London, just put something together on the spot and I enjoyed getting this in. Short/easier upper body workout, but got a nice pump. 

A.

Bench Press

5x5

Rest 2 minutes 

then... 

3x10 

Rest 2 minutes

-Complete ... 220# for the 5x5 and 198# for the sets of 10

B.

'Death by Strict Pull-ups'

-Complete ... got through the round of 9 and called it

C.

7 Sets:

Seated Bicep Curls x 8-12 reps

Rest :45

-Complete, 2x35# DB 

D.

7 Sets:

V-Bar Push-Downs x 8 -12 reps

Rest :45

-Complete, 70# 

8/10/25

 4 Mile Easy Run 

-Complete ... took about 40 minutes, but I wasn't really timing this run ... ran around London. Ran around St. Paul's Cathedral, Tower Bridge/Tower of London ... it was a beautiful morning and enjoyable run ... I didn't feel great as I got this in, but it was nice to shake things off coming off this military exercise. 

8/09/25

 Complete Rest 

8/08/25

 Complete Rest 

8/07/25

This exercise has generally been brutal... overnight shifts, tons of commute, difficulty finding enough quality food etc. ... happy to have gotten this workout in ... added some extra bench press. 

A.

Bench Press

5x5 

Rest 2 minutes 

then... 

3x10 

Rest 2 minutes 

-225# for 5x5, 185# for 3x10

B.

Flat Bench Fly 

4 Sets: 8-10 reps 

Rest 1-2 minutes

-2x25#

C.

Hammer Strength Incline Press 

3 Sets: 8-10 reps

Rest 1-2 minutes

-Complete, don't remember the weight. 

C.

Hammer Strength Low Press

3 Sets: 8-10 reps

Rest 1-2 minutes

-Complete, don't remember the weight. 

D.

Machine Bench Press 

7 Sets: 8-12 reps 

Rest :45 

-Complete, don't remember the weight. 

8/06/25

 Complete Rest / worked overnight last night ... got to sleep from about 0115 to 0520... overall this sucked and I don't feel great. 

8/05/25

Today was a decent enough workout... didn't feel particularly strong, but I did get a massive bicep pump. 

A.

Seated DB Press

4 Sets: 10-12 reps 

Rest 1-2 minutes

-2x55# ... this is lighter than I've been going the last few weeks... but just didn't feel great here so stayed at 55#s. 

B.

Seated Lateral Raise

4 Sets: 8-10 reps 

Rest 1-2 minutes

-2x20#

C.

Standing Lateral Raise 

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x20#

D.

Spider Bench Front Raise

7 Sets: 8-12 reps 

Rest :45 

-2x15# 

E.

Straight Bar Spider Curls

7 Sets: 10-12 reps 

Rest :45 

-70#

F.

DB Preacher Curls

3 Sets: 8-10 reps

Rest 1-2 minutes

-30# DB

G.

Incline DB Curls

3 Sets: 8-10 reps

Rest 1-2 minutes

-30# DBs

H.

Standing EZ Bar Curls 

7 Sets: 10-12 reps 

Rest :45  

-75#s 

8/04/25

Today was overall an okay workout... definitely feeling tired and not great from the 24 hour nature of the exercise I'm on ... but got in what I could and at least grateful to workout, even if it was a bad workout overall. 

A.

Overhand Pull-Downs

3 Sets: 10-12 reps 

Rest 1-2 minutes

-160#

B.

V-Bar Pull-Downs

3 Sets: 8-10 reps 

Rest 1-2 minutes

-160#

C.

DB Row

3 Sets: 8-10 reps 

Rest 1-2 minutes

-70#

D.

V-Bar Cable Row 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-180#

E.

Straight Arm Pull Down

7 Sets: 8-12 reps 

Rest :45 

-50#

F.

Rope Push-Downs 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-35#

G.

Close Grip Incline Bench Press

3 Sets: 10-12 reps 

Rest 1-2 minutes

-135#

H.

Weighted Dips 

3 Sets: 8-10 reps 

Rest 1-2 minutes

-BW

I. 

Overhead DB Extensions 

7 Sets: 8-12 reps 

Rest :45 

-50#

J.

Every 2 for 6 (3 sets of): 

'Durante Core' 

-Complete