5/31/22

 Complete Rest 

5/30/22

'Murph'
For time (strict pull-ups in boots/utes)
1 Mile Run
100 Pull-ups (strict)
200 Push-ups
300 Air Squats
1 Mile Run

-Time from last year = 53:50 ... unfortunately I didn't get the time today ... I got the first time split (8:08) and then I accidentally paused my clock at that point ... timed the final mile with a split of 11:40. Went 20 sets of Cindy ... Not sure exactly what my time would have been ... but I was moving at a fairly consistent pace ... felt fit and had a good time. First 5 rounds unbroken, then went to 3/2 and 6/4 for pretty much every set thereafter, with consistent unbroken squats the entire workout. It was a hot day ... about 75 degrees and sunny ... I was fairly exposed and doing this outside ... got really hot during this workout, but really enjoyed myself and I am looking forward to getting back in to more crossfit style training in the coming summer months. 

5/29/22

Today was a solid session ... nothing maximal, but some nice movement/sweat. 

A.

Deadlifts
Set 1
15 reps @ 50% (265#)
Set 2
12 reps @ 55% (295#)
Set 3
10 reps @ 60% (325#) 
Rest for 90 seconds

-Complete 

B.
Single Leg Squat Off Box 3 sets of 10 reps ea.

Calf Raise 3 sets of 10 reps 

Rest for 90 seconds

-Complete ... used 135# for the calf raises 

C.
3 Way Goblet Squat 3 sets of 6 reps ea. (narrow, regular, wide) - 18 Reps Total Each Set

Good Morning - 4 second Eccentric 3x6. 

Seated Calf Raises 3 sets of varying amounts
15-12-10 

Rest for 90 seconds

-Complete ... 75# for the goblet squats ... 135# for the good mornings and 2x75# DB for the calf raises 

D.
15 Minute EMOM:
30 Seconds On/30 Seconds Off
1. Russian KB Swing (53/35) 
2. Supine Toes-to-Bar
3. Cal Row
4. Plank 
5. Rest

-Complete

Rest 5 minutes then... 

E.
Assault Bike
8 Sets of: 
:15 Hard / :45 Easy 

straight into...

4 Sets of: 
:25 Hard / :60 Easy 

-Complete ... kept 90-100 RPM on the :15 intervals and 80-85 RPM on the :30 intervals ... nice sweat 

5/28/22

Complete Rest 

5/27/21

Today was a fun workout ... got a huge pump and did some new movements that I'd never done (Scott Press / bus driver) and enjoyed myself ... cut out at the cardio at the end, just wasn't feeling it today. 

A.

Incline Bench Press 

3 sets of 15-20 reps

15-20 Reps. On set 1 & 2 we want you to hit an RPE of 8 in the 15-20 rep range. On your last set (set 3) we want you to hit an RPE of 9.5 in the 15-20 rep range.

Cuban Press 3 sets of 10 reps
Rest for 2 minutes

-Complete ... 165# for 18, 16, 15 on the incline bench and 35# for the cuban presses 

B.
Strict Pull Up - 3 sets of 15 reps 

Rest for 30 seconds

Seated Neutral Grip DB OH Press 3 sets of 15 reps

Rest for 90 seconds

-Complete ... pull-ups went 15 ... 13/2 ... 11/2/2 ... OH press went 2x35# DB

C. 

3 Sets of: 

Strict Dips

15-20 reps

Wide Grip Lat Pulldown 3 sets of 20 reps
15-20 Reps

Unsupported Scott Press 3 sets of 20 reps
15-20 Reps

Seated Plate Front Raise + Bus Driver 3 sets of 15-20 Reps

Rest for 90 seconds

-Complete ... this was a massive pump ... Scott press was a really fun shoulder pump. Most of these sets were 20 or closer to 20 reps, fun stuff. 

5/26/22

AM Workout (0800)

A.
~3 - 3.5 Mile Run

-28:30 ... same route/pace as on Tuesday ... same slight pain in my right achilles. 

PM Workout (1500)

Fun conditioning session this afternoon ... toughest part was the assault bike (who would have thought...?). 

Cross-over Symmetry Warm-up 

-Complete

A.
3 Rounds:
10 Bar-Facing Burpees
10 Deadlifts (315#)
10 Bar-Facing Burpees
2 Min Rest Between Rounds 

Rest 5 Minutes 

3 Rounds:
10 Each Arm Single Arm DB Thrusters (35/20)
2 Min Max Calories on Assault Bike
2 Min Rest Between Rounds

Rest 5 Minutes

3 RFT:
20 Triangle Push Ups
20 Bodyweight Rows
20 V-Ups

-Result =

-Each round was about 1:50-2:00

-30-35 cals each interval ... didn't do a true ME here, but tried to get a consistent 15 cals/minute

-6:30

5/25/22

Today was a solid session... one of the most intense arm pumps I've had in a long time ... really fun time in the gym ... short/nice aerobic sweat after the pump ... great day in the gym. 

A.
Paloff Press 3 sets of 10 reps ea.
Side Plank Band Pulls 3 sets of 10 reps ea.
Russian KBS (72#) 3 sets of 15 reps
Minimal Rest 

-Complete

B.

Leg Lifts 3 sets of 15 reps
Plank 3 sets of 60 seconds
DB Russian Twist (35#) 3 sets of 20 reps (10/side)
Minimal Rest

-Complete 

C.
Dumbbell Overhead Triceps Extension - Single Arm 
Set 1
12 reps
Set 2
10 reps
Set 3
8 reps

EZ Bar Narrow Grip Curl 
Set 1
12 reps
Set 2
10 reps
Set 3
8 reps

Rest for 90 seconds 

-Complete, 15#/15#/25# for the extensions and 65# across for the curls 

D.
Cali Press 3 sets
Set 1
12 reps
Set 2
10 reps
Set 3
8 reps 

Alternating Dumbbell Hammer Curls 3 sets 
Set 1
12 reps
Set 2
10 reps
Set 3
8 reps 

Rest for 90 seconds 

-Complete ... 65# across for the presses ... 2x35# for the curls 

E.
Double Arm Dumbbell Curls 2 sets of 30 reps

Complete the 30 reps as a drop set. Perform 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps to finish the drop set.

Rest for 1 minutes

Incline Dumbbell Skull Crushers 2 sets of 30 reps

Complete the 30 reps as a drop set. Perform 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps to finish the drop set.

Rest for 1 minutes 

-Curls went 50#s/35#s/25#s ... Skull Crushers went 35#s/25#s/15#s ... massive pump 

F.

EMOM 24:

Odd: 15 Cal Bike Erg 

Even: 15 Cal Row 

-Complete 

5/24/22

AM Workout (1000)

A.

~3 - 3.5 mile easy aerobic run 

Rest 10 minutes then...

B.

At a consistent 80% aerobic effort:

50-40-30-20-10

Calorie Row

Calorie Bike Erg

Calorie Ski 

-Run went 28:40 ... kept the pace very easy and just felt out my achilles tendon ... didn't hurt at all with this distance/pace, but was slightly tight.

-29:50 ... this was a nice sweat, felt good aerobically throughout.

PM Workout (1530)

This afternoon was a solid session ... squats were heavy-ish, but the tempo made them. tough. Fun leg pump/sweat sesh.

A.
Barbell Back Squat; 21X0
Set 1
10 reps
@ 60% of Back Squat max (280#)
8 reps
@ 65% of Back Squat max (305#)
6 reps
@ 70% of Back Squat max (330#)
Rest for 150 seconds

-Complete 

B.
Barbell Forward Lunge 
10 reps/leg 
8 reps
6 reps

Dumbbell Romanian Deadlift 
12 reps
10 reps
8 reps

Rest for 2 minutes 

-Complete ... used 135# for the lunges and 2x50# for the RDLs

C.
DB Goblet Squats
12 reps
10 reps
8 reps

Hamstring Curl (Banded)
12 reps
10 reps
8 reps

Standing Calf Raise 3 sets of 20 reps

Rest for 90 seconds 

-Complete ... 100# for the goblet squats / 1 green band for the curls and 135# for the calf raises 

D.
Climb the Ladder
12 Minute AMRAP - Get as far up the ladder as possible in 12 Minutes:
2 American KB Swings (53/35) + 2 Burpees + 2 Sit Ups
3 American KB Swings (53/35) + 3 Burpees + 3 Sit Ups
4 American KB Swings (53/35) + 4 Burpees + 4 Sit Ups

...etc. Continue increasing by 1 rep each round until the 12 Minutes are up.

-Got through the round of 11 

5/23/22

Today was a super solid workout ... after a few days off my body felt great. Despite the fact I was sleeping on tiny pull-out couches at the hospital / not sleeping consistently while Alex was in labor on Friday into Saturday and while we were feeding him most of last night. Surprised how great I felt with all the weird food / lack of sleep ... but got everything in and really enjoyed myself. I am ecstatic that my son is happy and healthy and safely home and I couldn't help but enjoy myself in the gym. 

A.
Bench Press; 20X0
Set 1
10 reps
@ 65% of Bench Press max (185#)
Set 2
8 reps
@ 70% of Bench Press max (200#)
Set 3
6 reps
@ 75% of Bench Press max (215#) 
External Rotator Off Knee 3 sets of 6 reps ea.; 2010
Rest 150 seconds 

-Complete ... used 10# for the rotator ... have been doing close grip for this progression, regular grip felt much easier. 

B.
Supinated Grip Pull-Up - 2010
Set 1
10 reps
Set 2
8 reps
Set 3
6 reps

Arnold Press - Seated - 2010
Set 1
10 reps
Set 2
8 reps
Set 3
6 reps
Rest for 90 seconds

-Unweighted pull-ups, 2x35# DB for arnold presses 

C
DB Bench Press; 2010
Set 1
12 reps
Set 2
10 reps
Set 3
8 reps

Barbell Bent Over Row - Supinated; 2010
Set 1
12 reps
Set 2
10 reps
Set 3
8 reps

Seated Lateral Raise; 2010
Set 1
12 reps
Set 2
10 reps
Set 3
8 reps

Trap 3 Cable Y-Raise - Single Arm; 2010
Set 1
12 reps
Set 2
10 reps
Set 3
8 reps
Rest for 90 seconds

-Complete, 2x75# DB for the bench, 135# for the rows, 2x10# for the lateral raises, used crossover symmetry for the Ys  

D.

EMOM 15:

Min 1- 10 DB Snatch (75/50#)

Min 2 - 18 Calorie Row 

Min 3 - 10 Strict Dips 

straight into... 

EMOM 15:

Min 1 - 12 Dual KB Hang Clean (53/35#)

Min 2 - 15 Calorie Ski 

Min 3 - 10 Burpees 

-Complete ... this was super solid conditioning ... felt off pace during the 9th set but finished right around 30:45 ... really fun stuff, really enjoyed this. 

5/22/22

Further Complete Rest ... the first time I've taken a full 3 days off in a while ... this weekend was the birth of my first child. Couldn't be happier with how the weekend and delivery went and I am looking forward to working out tomorrow now that I'm home. 

5/21/22

 Further Complete Rest 

5/20/22

 Complete Rest 

5/19/22

Had a condensed workout today ... it was programmed as a conditioning day, but I will be missing my workouts over the next few days, so I modified today to be a more full-body/difficult conditioning piece. Overall enjoyed myself and had a great time the gym.  

Cross-over Symmetry Warm-up

-Complete

A.

'Linda' -ish

10,9,8,7...1

Deadlift (295#)

Bench Press (195#)

DB Squat Clean (2x50# DB)

-20:08 ... used the 2018 regional deadlift/bench weights and DBs for the squat cleans as I only have two barbells ... this was a PR for this method of this workout by over 5 minutes from July 2020... goal was to get the bench and DL unbroken, which I did, and then the cleans were in two sets from 10-7 and then unbroken from there ... overall a tough/solid conditioning piece... happy to PR and how much easier the bench press was given all the work I've put in on the bench. 

B.

Every 3 for 9 (3 sets) of:

10 Strict Pull-ups 

10 Bent-Over Ts (2x5#)

1 Set 'Durante Core' (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)

-Complete 

5/18/22

 AM Workout (0930)

3 RFT, at a consistent aerobic pace:
2000m Bike Erg
1000m Row
1000m Ski

-40:45 ... overall a nice/lighter sweat ... felt good to move and sweat. 
 

PM Workout (1430)

Nice afternoon workout... very solid arm pump. 

A.
V-Ups - 3 sets of 15 reps
Bench Crunch 3 sets of 10 reps
Side Plank 3 sets of 30 seconds/side
Minimal Rest 

-Complete

B.
Paloff Press 3 sets of 10 reps/side 
Rollouts 3 sets of 10 reps 

Plank 3 sets of 60 seconds 

C.
Double Arm Dumbbell Curls 3 sets of 15 reps
Rest for 30 seconds
Double Arm DB Tricep Kickbacks 3 sets of 15 reps
Rest for 90 seconds 

-2x25# for the curls, 2x10# for the kickbacks 

D.
EZ Bar Reverse Grip Spider Curl 3 sets of 15 reps
Rest for 30 seconds
EZ Bar Incline Close Grip Skull Crushers 3 sets of 15 reps
Rest for 90 seconds 

-45# for both movements 

E.
Hammer Curl 10 sets of 10 reps
Rest for 30 seconds 

-2x25#

F.
Rope Pushdowns 10 sets of 10 reps
Rest for 30 seconds 

-35# 

G.
EMOM 15:

200m Row 

-Complete

5/17/22

AM Workout (0700)

A.
2 Sets of:
Run 400 Meter for 00:01:47
Jog 400 Meter
Run 300 Meter for 00:01:20
Jog 300 Meter
Run 200 Meter for 00:00:53
Jog 200 Meter
Run 100 Meter for 00:00:27
Jog 100 Meter
Rest for 00:03:00

-Complete ... great weather for a morning track session ... about 65 and sunny ... ran all of these intervals fast ... but got everything in and had a good time. 


PM Workout (1430)

Had a solid afternoon session ... nice/easier leg workout and some shorter crossfit style conditioning. Fun day, not too taxing. 

A.
Front Squat - 21x0
Set 1
10 reps
@ 60% of Front Squat max (210#)
Set 2
8 reps
@ 65% of Front Squat max (225#) 
Set 3
6 reps
@ 70% of Front Squat max (240#) 
Rest for 2 minutes

-Complete

B.
Front Foot Elevated DB Split Squat - 2010
Set 1
8 reps
Set 2
6 reps
Set 3
6 reps

Standing Calf Raise - 2010
Set 1
10 reps
Set 2
8 reps
Set 3
6 reps
Rest for 90 seconds

-50#s for the split squats, 135# BB for the calf raises 

C.
Goblet Squat - 2010
Set 1
8 reps
Set 2
6 reps
Set 3
6 reps

Good Morning - 2010
Set 1
10 reps
Set 2
8 reps
Set 3
6 reps
Rest for 90 seconds

-100# DB for the goblet squats, 135# for the good mornings 

D.
For time:
30-20-10
Alternating DB Snatches (55/35)
Knees-to-Elbow
Calorie Row

-10:20 ... fun workout, had to break up the K2E a bit, but overall enjoyed this conditioning piece. 

5/16/22

Today was a super solid workout. I felt good throughout... got a solid pump from the lifting and had a really good/hard conditioning piece. This was a really fun time in the gym, enjoyed feeling fit. 

A.

Close Grip Bench Press - 20X0 
Set 1
10 reps
@ 65% of Bench Press max (185#)
Set 2
8 reps
@ 70% of Bench Press max (200#)
Set 3
6 reps
@ 75% of Bench Press max (215#) 

 Band Pull Aparts 3 sets of 12 reps - 3010

 Rest for 2 minutes

-Complete ... only got 4 reps at 215# ... the tempo/short rest period rocked me yet again 

B.
 T-Bar Row 3 - 2010
Set 1
10 reps
Set 2
8 reps
Set 3
6 reps

Half Kneeling Single Arm DB Overhead Press - 2010
Set 1
10 reps
Set 2
8 reps
Set 3
6 reps

Rest for 90 seconds

-190# for the first two sets of rows, then 205# ... 35# for the first two sets of presses, then 50# for the last 

C.
DB Incline Bench Press 3 sets of varying amounts - 2010
Set 1
10 reps
Set 2
8 reps
Set 3
6 reps

Lat Pulldown 3 sets of varying amounts - 2010
Set 1
10 reps
Set 2
8 reps
Set 3
6 reps

Lateral Raise 3 sets of varying amounts - 2010
Set 1
10 reps
Set 2
8 reps
Set 3
6 reps

Triangle Pushups 3 sets of AMRAP until failure - 2010

Rest for 90 seconds

-75#s for the incline presses ... 145# for the lat pull-downs and 15# for the raises ... got around 12-15 push-ups each set 

D. 

On a 30:00 Running Clock: 

EMOM 15:

Min 1 - 12 KB Snatch (53/35#) - 6 right/6 left 

Min 2 - 15 Calorie Row 

Min 3 - 10 Strict Ring Dips 

straight into...

EMOM 15:

Min 1 - 10 Dual KB Hang Clean and Push-Press  - 2x53# KB 

Min 2 - 15 Calorie Assault Bike 

Min 3 - 5 Burpee Strict C2B Pull-ups 

-Complete ... finished this right around 30:40 ... I was on pace for the first 8 sets ... crashed and burned on the last two sets of assault bike cals ... but got everything else unbroken and fairly consistent. Tough/fun conditioning. 

5/15/22

 Complete Rest 

5/14/22

Today was a solid workout... lots of butt pump... but overall not too taxing and enjoyable. 

A.

Deadlift 
Set 1
15 reps @ 40% of Dead Lift max (215#) 
Set 2
15 reps @ 45% of Dead Lift max (245#) 
Set 3
15 reps @ 50% of Dead Lift max (275#)
Rest for 90 seconds

-Complete ... light percentages ... got all these comfortably 

B.
Dumbbell Romanian Deadlift - Single Leg 3 sets of 10 reps ea.
Seated Calf Raises 3 sets of 15 reps
Rest for 90 seconds

-Complete, 50# DBs for both movements 

C.

Back Squat 3 sets of 15 reps (205#+) 
Banded Sitting Hamstring Curls 3 sets of 15 reps
Rest for 90 seconds

-225# on the squats, 1 green band for the HS curls 

D.
15 Minute EMOM:
30 Seconds On/30 Seconds Off
1. Kick Sits 
2. V-Ups
3. Dumbbell Thrusters (35s/20s)
4. Sit Up to Press (35/20)
5. Rest

-Complete ... nice/chill conditioning, more restorative in nature than anything, fun/short sweat. 

5/13/22

Today was a solid workout ... felt great on parts A-C ... got a massive pump and enjoyed those parts a lot ... similar to last week part D thrashed me ... I didn't push it as hard as last week because I had nausea for about 30 minutes after last week trying to maintain 100+ RPM for each interval ... kept it just above 90 for all 12 intervals today. 

A.

Seated Dumbbell Military Press 5 sets of 10 reps

Estimate a 1 Rep Max for this movement and then take 60% of that for your sets.
Rest for 45 seconds
Dumbbell Row - Double Arm 5 sets of 10 reps
View Exercise Details
 Rest for 45 seconds

-50#s for the presses ... 75#s for the rows 

B.
Supinated Grip Lat Pulldown 5 sets of 10 reps
 Rest for 45 seconds
Dumbbell Bench Press 5 sets of 10 reps
 Rest for 45 seconds

-115# for the lat pull-downs and 2x75# for the bench 

C.
Shoulder Press 
Set 1
20 reps
Set 2
15 reps
Set 3
12 reps

Barbell Row 
Set 1
20 reps
Set 2
15 reps
Set 3
12 reps

Bent Over T-Raise 
Set 1
20 reps
Set 2
15 reps
Set 3
12 reps

Dumbbell Shrug
Set 1
20 reps
Set 2
15 reps
Set 3
12 reps

Rest for 90 seconds

-105# for the presses ... 155# on the rows ... 2x5# plate for the t-raises and 100#s for the shrugs ... kept the weights consistent across ... this was a tough, full body pump 

D.
EMOM 12:

:15 Assault Bike at 97% effort

:45 Easy Bike 

-Complete

5/12/22

AM Workout (0700)

10 Sets of: 

Run 300 Meter for 00:01:18

Jog 200 Meter

-Complete ... had a solid track session this morning ... felt good throughout, ran all all of these 300s in 1:05-1:15 ... fun stuff. 

PM Workout (1530)

Had a decent session in the afternoon ... was pressed on time with work/life stress and obligations, but got everything in as quickly as I could. 

A.

3 Rounds:

20 Alternating DB Snatches (75/50#)

2 Minute Row for Max Meters

2 Minute Rest Between Rounds

Rest 5 Minutes 

3 Rounds:

20 DB Walking Lunges (50s/35s) 

Bike Erg 600m 

2 Minute Rest Between Rounds

Rest 5 Minutes 

3 Rounds for time: 

20 Strict Dips 

20 Bodyweight Rows 

20 V-Ups

-Complete ... didn't time the intervals on the first two parts, just the rest period ... last part took about 7 minutes. 

05/11/22

Today was a really solid workout ... biggest arm pump I've gotten in a while and a short/lighter cardio piece. Fun day in the gym, looking forward to the conditioning day tomorrow. 

A.
Cable Rotation - High to Low - High to Low 3 sets of 10 reps ea.
Cable Rotation - Low to High 3 sets of 10 reps ea.
Reverse Crunch 3 sets of 15 reps
Minimal Rest 

-Complete 

B.
Weighted Plank 3 sets of AMRAP in 60 seconds
Anchored PVC Sit Up 3 sets of 10 reps
Bicycle Crunches 3 sets of 15 reps ea.
Minimal Rest 

-Complete ... used 25# plate for the planks 

C.
EZ Bar Spider Curl on Incline Bench 3 sets of 20 reps
Dumbbell Skull Crushers 3 sets of 20 reps
Rest for 90 seconds

-45# for the curls ... 2x25# DB for the skull crushers ... massive pump 

D.
DB Hammer Curl 3 sets of 20 reps
Rope Pushdowns 3 sets of 20 reps
Rest for 90 seconds

-2x25# for the curls ... 45# for the push-downs 

E.
Cable Superman Curls 10 sets of 10 reps
Rest for 30 seconds

-Used 25# crossover symmetry cable 

F.
Straight Bar Tricep Pushdown 10 sets of 10 reps
Rest for 30 seconds

-45# 

G
EMOM 21:

Min 1 - 15 Cal Bike Erg

Min 2 - 12 Cal Row

Min 3 - 9 Cal Ski Erg

-Complete 

05/10/22

AM Workout (0700)

Run 6 Miles

-50:46 ... approximately 8:30 pace ... nice morning, 55 degrees and sunny ... longest I've ran in a while, enjoyed myself and had a good time. 

PM Workout (1430)

Had a solid PM session ... simple/not too taxing leg day, but got a good sweat and enjoyed myself. 

A.
Front Squat @ 31X0
Set 1
10 reps
@ 55% of Front Squat max (195#)
Set 2
8 reps
@ 60% of Front Squat max (210#)
Set 3
6 reps
@ 65% of Front Squat max (225#) 
 Rest for 2 minutes

-Complete ... this was the toughest part of the day ... rough tempo ... wore a belt for the last set 

B.
Front Foot Elevated DB Split Squat - 3010
Set 1
8 reps
Set 2
6 reps
Set 3
6 reps

Standing DB Calf Raise 3 - 3010
Set 1
10 reps
Set 2
8 reps
Set 3
6 reps
Rest for 90 seconds

-Complete, across with 2x50# DBs for both movements 

C.
Goblet Squat - 3010

Set 1
10 reps
Set 2
8 reps
Set 3
6 reps

BB Good Morning - 3010
Set 1
10 reps
Set 2
8 reps
Set 3
6 reps
Rest for 90 seconds

-75# DB for the goblet squats ... 135# for the GMs 

D.
For Time:
1000m Bike Erg 
15 American KB Swings (53/35)
30 Air Squats
15 American KB Swings (53/35)
30 Air Squats
15 American KB Swings (53/35)
1000m Bike Erg 

-6:45 

Cooldown - 10 Minutes Lower Body Stretching 

-Complete

05/09/22

Today was a solid session ... got a nice pump and did some fun aerobic conditioning. Felt good on everything, had a good time. 

A.
Close Grip Bench Press - 30X0 Tempo 
Set 1
10 reps
@ 60% of Bench Press max (170#)
Set 2
8 reps
@ 65% of Bench Press max (185#)
Set 3
6 reps
@ 70% of Bench Press max (200#) 

Band Pull Aparts 3 sets of 12 reps - 3010 (1 red band) 

-Complete ... only got 5 reps at 200#... tempo was brutal

B.
Barbell Row 3 - 3010
Set 1
10 reps
Set 2
8 reps
Set 3
6 reps

Half Kneeling Single Arm DB Overhead Press  - 3010

Set 1
10 reps
Set 2
8 reps
Set 3
6 reps
Rest for 90 seconds

-Complete, went 135# / 35# on the first two sets ... then 155# / 50# on the last set

C.
DB Incline Bench Press - 3010
Set 1
10 reps
Set 2
8 reps
Set 3
6 reps

 Lat Pulldown - 3010
Set 1
10 reps
Set 2
8 reps
Set 3
6 reps

Lateral Raise 3 - 3010
Set 1
10 reps
Set 2
8 reps
Set 3
6 reps

Triangle Pushups 3 sets of AMRAP until failure - 3010

Rest for 90 seconds

-Complete, 75#s for the bench press ... 115#, 2x10# for the pull-downs and side raises ... push-ups were 9,7,7

D.

Every 2 for 20 (10 sets):  

6 Strict Pull-ups, 12 Push-ups, 18 Cal Row 

-Complete, fun/aerobic full body conditioning 

05/08/22

 Complete Rest 

05/07/22

Today was a decent workout ... on the easier side, which was nice ... being my 6th day on in a row, having a more restorative / not max effort day was a needed change. Enjoyed my time in the gym and got a good sweat. 

A.
Deadlifts
Set 1
15 reps
@ 35% of Dead Lift max  (185#)
Set 2
15 reps
@ 40% of Dead Lift max (215#) 
Set 3
15 reps
@ 45% of Dead Lift max (245#) 
Rest for 90 seconds 

-Complete 

B.
Dumbbell Romanian Deadlift - Single Leg 3 sets of 10 reps ea.
Seated Calf Raises 3 sets of 15 reps
Rest for 90 seconds 

-50# DBs for both movements 

C.
Back Squat 3 sets of 15 reps
Lying Hamstring Curls (banded) 3 sets of 15 reps
Rest for 90 seconds 

-205# across on the back squat ... 1 green band for the curls ... definitely could have gone heavier here ... but it was difficult to gauge with the short rest interval ... still fun though. 

D. 

15 Minute EMOM:

:30/:30

Minute 1 - KBS (53/35#) 

Minute 2 - Squats

Minute 3 - V-ups

Minute 4 - Jumping Lunges 

Minute 5 - Rest

-Complete ... not taxing, fun/restorative sweat though 

05/06/22

I REALLY underestimated the difficulty of today's workout... parts A and B were super fun/pumpy ... part C left me covered in sweat and part D was completely painful. 

A.
Seated Dumbbell Military Press 5 sets of 12 reps
Estimate a 1 Rep Max for this movement and then take 55% of that for your sets.
Rest for 45 seconds
Dumbbell Row - Double Arm 5 sets of 12 reps
Rest for 45 seconds 

-2x35# for the military press ... and 2x50# for the rows 

B.
For groups B & C sets below try to work up to an RPE of 8-9 on the last set. Your first couple of sets should build to this weight.
Supinated Grip Lat Pulldown 5 sets of 12 reps
Rest for 45 seconds
Dumbbell Bench Press 5 sets of 12 reps
Rest for 45 seconds 

-100# lat pull-downs / 2x50# for the first 3 sets ... then went up to 125#/2x75# for the last two sets

C. 

3 Super-Sets: 
Barbell Shoulder Press
Set 1
20 reps
Set 2
15 reps
Set 3
12 reps

Barbell Row 
Set 1
20 reps
Set 2
15 reps 
Set 3
12 reps

Bent Over T-Raise  
Set 1
20 reps
Set 2
15 reps
Set 3
12 reps

Dumbbell Shrug  
Set 1
20 reps
Set 2
15 reps
Set 3
12 reps
Rest for 90 seconds 

-Complete ... went 115 (didn't get 20, got 15 reps) and then 95/95 on the presses ... 145/165/165 on the rows ... 5# plates on the T-Raises and 2x100# DB for the shrugs ... much more difficult than I anticipated 

D.
10 Sets of:
:15 Assault Bike @ 97% Effort
:45 Easy

-Complete ... tried to keep this over 100 RPM ... kept that for a few minutes and then it really caught up with me ... this rocked me... I really put out a big effort and this tossed my salad. 

05/05/22

 AM Workout (0700)

Had a solid track session this morning, felt decent throughout. 60 degrees and sunny this AM, perfect weather for a track workout. 

A.
4 Sets of:
Run 800m for 3:40
Rest 2:00

Rest 5:00 

4 Sets of: 
Run 200m for :35
Rest 2:00 

-Complete ... ran the 800s 3:18/3:15/3:20/3:24 and the 200s 30/31/30/30 ... fun workout 

PM Workout (1530) 

Solid/fun sweat in the afternoon... very simple, but effective, conditioning. 

Cross Over Symmetry Warm-up

-Complete

A.
3 Rounds:
20 American KB Swings (70/53)
2 Minute Row for Max Meters
2 Minute Rest

Rest 5 Minutes

B.
3 Rounds:
20 KB Goblet Squats (70/53)
600m Bike Erg
2 Minute Rest

Rest 5 Minutes

C.

3 Rounds For Time:
20 Push Ups
20 Bodyweight Rows
20 Mountain Climbers

-For A and B I didn't time the intervals, part C took about 5 minutes... big sweat, fun/simple cardio

10 Minutes Lower Body Stretching

-Complete

05/04/22

Today as a surprisingly solid workout ... looked really simple on paper, but got a great arm workout... best arm pump I've had in a long time, really fun session that left me feeling good and refreshed. 

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.
Hollow Hold 3 sets of :
Leg Lifts 3 sets of 15 reps
Russian Twist (35# plate) 3 sets of 10 reps ea.
Minimal Rest

C.
EZ Bar Curls - 21s 3 sets of 21 reps
Rest for 30 seconds
Seated Dumbbell French Press 3 sets of 20 reps
Rest for 90 seconds

-55# for the curls ... 50# for the French press 

D.
Dumbbell Spider Curls 3 sets of 20 reps
Rest for 30 seconds
Double D Close Grip Pushdowns 3 sets of 20 reps
Rest for 90 seconds

-2x15# for the curls ... 55# for the push-downs 

E.
Alternating Sets 5x10
Pick a weight for both movement you can hit for 15 reps and alternate back and forth for 5 sets of 10 each with 30 seconds rest between movements.

Rope Pushdowns 5 sets of 10 reps
Rest for 30 seconds
Hammer Curl 5 sets of 10 reps
Rest for 30 seconds

-45# for the rope pushdowns and 2x35# for the hammer curls 

F.
EMOM 15:

15 Cal Bike Erg, remainder of the minute easy bike effort 

-Complete ... this ended up basically being :40 moderate effort to get the 15 cals and then :20 easy effort, nice sweat 

5/03/22

Today was another lighter session ... this tempo/light weight week is a nice change on my body... have a ton of life/work stress going on and it is leaving me unhappy in and out of the gym, got everything in, but it was tough to enjoy it or focus. 

A.
Front Squat @ 31X0
Set 1
10 reps
@ 50% of Front Squat max (175#)
Set 2
8 reps
@ 55% of Front Squat max (195#)
Set 3
6 reps
@ 60% of Front Squat max (210#) 
Rest for 2 minutes

-Complete

B.
Front Foot Elevated DB Split Squat 3 sets of 6 reps ea.; 3010 
Single Leg Calf Raise 3 sets of 6 reps ea.; 3010 
Rest for 90 seconds

-Complete, used 2x35# DB in each hand for both exercises 

C.
DB Goblet Squat 
Set 1
12 reps
Set 2
10 reps
Set 3
8 reps
3010 
Dual KB RDL 
Set 1
12 reps
Set 2
10 reps
Set 3
8 reps
3010 
Rest for 90 seconds

-Used 75# for the DB goblet squats and 2x53# KB for the RDLs

D.
5 Rounds For Time:
10 Burpees
20 Kick Sits
15 Calorie Row

-10:20

Cooldown

10 Minutes lower body stretching

-Complete 

5/02/22

Today was an okay workout... trying out a different style bodybuilding program... got in most of it, but unfortunately my work day was completely fucked today and I wasn't able to get in the entire workout, had to cut out of the conditioning.... looking forward to tomorrow and getting back into a regular routine. Tons of time under tension with light weights/big super-sets today... massive pump, was fun. 

A.

Close Grip Bench Press; 30x0
55% x10 (155#)
60% x 8 (170#)
65% x 6  (185#) 
Band Pull-Aparts; 3010
3x12
Rest 2 minutes

-Complete 

 

B.

T-Bar Row; 3010

3x8 

Half Kneeling Single Arm DB Overhead Press; 3010

3x8/arm 

Rest 90

-135# for the rows, 35# DB on the presses 

C.

Incline DB Bench Press; 3010

3x8

Lat Pull-Downs; 3010

3x8

Lateral Raise; 3010

3x8 

Triangle Push-ups 3x AMRAP until failure; 3010

Rest 90

-75#s for the DB presses, 90# of the lat-pulldowns, 10#s for the raises and got 8,6,6 on the push-ups