6/2/26

 AM Workout (0615)

A.

Bench Press

3/2/1 @ 70/75/80% 

3/2/1 @ 75, 80/85-90%

4-5 @ 65-75%

4-5 @ 65-75%

Rest 2 minutes 

B.

EMOM 12 (3 sets) of:

Min 1 - 250 ft Shuttle Run

Min 2 - 10 DB Bench (2x60/40#)

Min 3 - 50 Double-Unders

Min 4 - 5 Devil’s Presses (2x60/40#)

then at 12:00…

3 RFT:

250 ft Shuttle Run

50 Double-Unders

5 Devil’s Presses (2x60/40#)

PM Workout (TBD)

A.

Close Grip Bench Press - 1 RM / Heavy Single 

B.

CGBP - 3x2 @ 90% of today’s single

3x3 Chin-ups - AHAP

Rest 2 minutes 

C.

3x3 

Neutral Grip Bench Press

DB Row 

Rest :90 

D.

3x8-12 - close to failure

Machine Incline Bench

Lat Pull Down

Rest :90 

E.

3x8-12 - close to failure

Machine Shoulder Press

Machine Row

Rest :90 

F.

10 Sets:

250m Row

Rest :60 

6/1/26

I had duty last night ... essentially serving as a security guard from 0800 on Sunday until 0800 on Monday morning... got this workout in after I came off the duty... Felt pretty awful given I slept from 2300 to 0500 on an old crappy Marine Corps mattress... anyway, got in what I could and didn't feel strong at all, but I did get through everything and was glad I did. 

A.

Front Squat  - 1 RM / Heavy Single 

-Singles went 295#, 325# ... was hoping to go up to 350#+ but I just shut it down at 325# ... it felt pretty heavy for the day. 

B.

Front Squat - 3x2 @ 85% (275#) of today’s single

Rest 2 minutes 

-275# 

C.

Back Rack Reverse Lunges 

4x3/leg 

DB Deadlift 

4x8-10 

Rest 2 mins 

-Reverse Lunges at 205#, DB deadlifts at 106# (per hand) 

D.

40-32-24-16-8

Echo Bike Cals

GHD Sit-ups 

-This took a little over 14 minutes ... didn't feel great and frankly I didn't want to do this ... but forced myself and overall didn't feel that bad. 

E.

3x8-12 close to failure 

Hamstring Curls

Leg Extensions 

Rest 2 mins 

-180# across 3x10 on both movements

F.

Hip Abductors x 10-15

Hip Adductors x 10-15

1 Min Standing Bent Knee Calf Iso Hold x :45 - each leg 

-250# across for 3x10 on both movements, BW calf is hold

5/31/26

 Complete Rest / Duty

5/30/26

Had a very chill lower body / ab workout today ... travel/moving/life/parenting stress is definitely getting the best of me... I didn't have it in me to do anything hard. Just got in some lower RPE stuff and got a light leg pump. 

A.

Seated Leg Press Machine

4x10 

Rest :90

-160#, 180#, 200#, 200# 

B.

Leg Extensions 

4x10

Rest :90 

-180# across 

C.

Leg Curls

4x10

Rest :90

-160# across 

D.

Seated Leg Press Calf Raises 

4x15

Rest :90 

-180# across 

E.

Cable Rotations/ low to high –

3x10 each

Cable Crunch – 3x20

Cable Rotations/ High to low –

3x10each

Minimal Rest 

-Complete

F.

SupineToes to Bar – 3x10

Turkish Sit Ups (2x20# KB) – 3x10

KB Side Plank – 3x30 sec each w/ 20# KB 

Minimal Rest'

-Complete

5/29/26

4 Mile Hill Run 

-This took just over 40 minutes ... lots of rolling hills and the last 1/2 mile straight up hill ... despite being a shorter distance this was a very tough run. Perfect weather and very enjoyable ... about 70 degrees and sunny when I ran around 0900. 

5/28/26

Today was overall a decent workout, not very taxing and nice to sneak while on vacation... have been hugely stressed out with moving stuff / long weekend at home with an infant and a sick toddler ... haven't been doing well, but I was grateful to get this in and sweat and move a bit. 

A.

Leg Lift Hold – 3x1 min

V-ups - 3x20

Legs Lifts – 3x10

Minimal Rest

-Complete 

B.

Plank – 3x:60

Side Plank x :30 each side 

Rest :60 

-Complete 

C.

3x15

Seated DB Curls

Rest :30

DB OH Tri Extensions 

Rest :90

-2x25# for curls, 60# extensions 

D.

3x15

EZ Bar Spider Curls

Rest :30

DB Kickbacks 

Rest :90 

-60# curls, 2x15# kickbacks 

E.

3x15

Tricep Extension Machine

Bicep Curl Machine

:60 

-Complete

F.

Row 5k 

-19:24 ... took this at a moderate pace, goal was to go sub 20:00 / keep the row below a 2:00 / 500m pace ... not too taxing, but was a nice sweat. 

5/27/26

Complete Rest 

5/26/26

Today was a solid workout overall ... I got a massive arm pump from this, which was fun. I overall cut the volume down a bit and I have a massive amount of life stress going on (sick toddler, moving to Hawaii etc.) Anyway, got in what I could and overall got a solid pump. 

A.

3x15-20 Incline Bench Press - RPE 8 on the first sets, ME on the 3rd set

3x10 3 Way Raise 

Rest 2 minutes 

-115# x 20, 125# x20, 135# x18 ... 3x10 with 2x5# plate 

B.

3x15

Strict Pull-ups

3x15 (each arm) SA Seated DB OH Press

Rest 2 minutes

-BW pull-ups, 35# strict press 

C.

3x8-12 each FAIL in

the 8-12 range.

BB Skull Crushers

BB Curls

90 sec rest

-80# across  

D.

3x8-12 each FAIL in

the 8-12 range.

ALT DB Hammer Curls

DB Skull Crushers

90 sec rest

-35# DB across 

E.

3x15

Tricep Push Downs - squeeze

for one at bottom

Zottman Curls

Rest 1 min 

-55# push-downs, 2x15# DB for ZC