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 

12/28/24

Today was a solid lower body / cardio workout ... fun variation for me, haven't been training like this too much, but it was good to lift, move and sweat. 

A.

Front Squat

4 sets of 8 reps @ – RPE 6-7
*Rest 2:00-2:30 b/t sets

-185#, 235#, 255#, 265# 

B.

DB Farmer’s Carry Stepback Lunges 

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

-2x50# DB 

C.

3 Sets:

DB Calf Raises x 20 reps 

KB Side Bends x 15/side

Plank x :60

Minimal Rest  

-2x50# DB for the CR, 70# KB for side bends 

D.

AMRAP 20:
250m Ski
4-8-12-16-20-24-28….
Kettlebell Swings (70/53)

250m Row
4-8-12-16-20-24-28….

Burpees 

-Finished the round of 20 burpees ... kept a consistent aerobic pace throughout this, got all reps unbroken. Nice/not too taxing conditioning. 

12/27/24

Lots of distractions / interruptions in the workout today... wife was working out in the gym with me, which typically works fine, but one of our dogs also insisted on being in the gym and was nearly constantly interrupting me... it was hard to focus or get intensity... and then our son (2) woke up and also joined me for the 2nd half of this ... very hard to focus and get much out of this ... cut out the core work at the end given it would have been impossible to do... shifting it to tomorrow ... got in what I could... looking forward to a better workout tomorrow. 

A.

Deadlift

4 sets of 8 reps @ – RPE 6-7
*Rest 2:00-2:30 b/t sets

-315#, 365#, 405#, 405# 

B.

Strict Pull-ups

4 sets of 8 reps @ – RPE 6-7
*Rest 2:00-2:30 b/t sets

-25# 

C.

Pendlay Row, Supinated 

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

-155# for 15,12,12 ... rough. 

D.

Supinted Grip Lat Pull-Downs 

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

-110#

E.

Barbell Curls

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

-65# 

F.

Hammer Curls

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

-2x25# 

12/26/24

AM Workout (0545)

Did a crossfit class with Alex this morning... was overall a very easy workout, really just like active recovery... barely broke a sweat ... but it was good to move and get out of the house. 

A.

EMOM 30:

Min 1 - 200m Row

Min 2 - 10 Bench Press (135/95#)

Min 3 - 10 Box Jump Overs (24/20")

-Complete ... this was a very easy workout, just flowed through it and felt good. 

B.

2 Sets, minimal rest:

10 Close Grip Bench (135/95#)

20 Banded Curls

-Complete 

PM Workout (1500)

Afternoon was a solid day in the gym... nice to get a shoulder/upper body pump. Took less than an hour, glad I snuck this in. 

A.

Strict Press 

4 sets of 8 reps @ – RPE 6-7
*Rest 2:00-2:30 b/t sets

-145# 

B.

DB Strict Press

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

-2x35# 

C.

Bent Over Lateral Raises 

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

-2x15# 

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.

Diamond Push-ups

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

-BW

F.

Dips

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

-BW

G.

KB Crush Grip French Press

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

-35# 

H.

Narrow Grip Tricep Push-Downs

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

-60# 

12/25/24

Complete Rest 

12/24/24

Today was a really fun workout... haven't been doing much crossfit lately and I don't think I've ever done this variation of this workout... but I really enjoyed getting this in and flowing through this workout. Really fun day in the gym, great way to star the holiday. 

’12 Days of Christmas’

1 Ring Muscle-up

2 Power Snatch (135/95#)

3 Overhead Squats (135/95#)

4 Burpees (to target above reach) 

5 Front Squats (135/95#)

6 Strict HSPU

7 Toes-to-Bar

8 Hang Power Cleans (135/95#)

9 KB Swings (72/53#)

10 GHD Sit-ups

11 C2B Pull-ups

12 - 1200m Row 

-38:01 ... unbroken on all movements except the power snatches were all singles ... fun/nice variation of this workout. Great sweat/cardio ... will probably be sore tomorrow!

12/23/24

AM Workout (0545)

Today was a solid workout, enjoyed getting this in. Got a massive chest/tricep pump. 

A.

Bench Press

4 sets of 8 reps @ – RPE 7-8
*Rest 2:00-2:30 b/t sets

-225# across ... only got 7 reps on the last set ... didn't have a spotter and just called it at 7 reps. 

B.

1:1:2 Incline DB Bench

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

-2x40# 

C.

DB Bench Press

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

-2x50# 

D.

Flat Bench DB Chest Fly

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

-2x20# 

E.

Barbell Skull Crushers

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

-75#

F.

DB Kickbacks 

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

-2x20# 

G.

Every 2 for 10 (5 sets) of:

‘Durante Core’ 

-Complete

PM Workout (1600)

5.1 Mile Run ... last full day of work in the Senate ... ran about an 8:30 pace for a total of 44 minutes of running time ... it was cold today... but it was nice to move and sweat on the mall despite the weather. 

12/22/24

 Complete Rest 

12/21/24

Jumped into the CF class this AM with my wife. Enjoyed getting this in, it was very simple/easier crossfit style aerobic conditioning. Nothing too taxing, kept a consistent pace and enjoyed getting this in. 

A.

For time, with a partner, one parter working at a time:

50 Cal Assault Bike

100 KBS (53/35#)

50 Calorie Assault Bike

100 Box Jumps (24/20”)

50 Calorie Assault Bike

100 Burpees 

-21:15 … kept 1:1 on the reps for everything but the bike … I did the majority of the bike caloires. Overall a nice/shorter sweat and movement. 

12/20/24

Today was overall a decent workout ... part C was supposed to be a 20 minute emom... but only was able to get 10 minutes in as my son woke up during this workout and I had to go tend to him... at many (most) points in my life a disturbance like this would have infuriated me, but I was totally okay with this today as I'm really happy with where my fitness is at and those 10 minutes are not making or breaking my fitness. Great way to start the day, enjoyed getting this in, not too taxing overall. 

A.

Front Squat

6 sets: 6 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-185#, 215#, 235#, 255#, 265#, 275# 

B.

BB Calf Raises 

4 sets: 20 reps – RPE 8

Russian Twists 

4 sets: 20 reps – RPE 8

Abwhell Rollouts

4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets

-135# for CF, 45# for RT

C.

EMOM 10

Odd: 18/15 Calorie Row

Even: 3 Hang Power Cleans (205#) 

-Complete ... this was supposed to be 20 minutes, I was cruising through this well, but had to end it early. Still a nice sweat/movement. 

12/19/24

AM Workout (0545)

Today was a decent shoulder/arm workout overall, got a nice pump out of this. 

A.

Behind the Neck Strict Press 

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

-75#, 95#, 105#, 105# 

B.

DB Strict Press 

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

-2x35# DB 

C.

Plate Side Raises

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.

Tempo Push-ups (3 second eccentric) 

Strict Pull-ups 

5 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, BW 

F.

Dips 

3 sets: 15 reps - RPE 7

Ring Curls  

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

-Complete, BW 

G.

DB French Press 

Seated Hammer Curls 

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

-50# FP, 2x25# HC

H.

Barbell 21s 

3 sets: 21 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-45# 

PM Workout (1600)

5.5 Mile Run 

-Untimed ... but ran around the national mall, overall decent weather and really enjoyed getting this in after a long day of work. 

12/18/24

 Complete Rest 

12/17/24

AM Workout (0545)

Overall had a decent workout, didn't push anything max effort here, just got a solid back/bicep pump. 

A.

Deadlift 

5 sets of 3 reps @ – RPE 9.5 RPE
*Rest 2:00-2:30 b/t sets

-405#, 425#, 435#, 445#, 455# 

B.

Strict Pull-ups

5 sets of 3 reps @ – RPE 9.5 RPE
*Rest 1:00-1:30 b/t sets

-53# across 

C.

Pendlay Rows

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

-155#

D.

Straight Arm Lat Pull Downs

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

-2x25# crossover symmetry bands 

E.

Barbell Drag Curls

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

-65# 

F.

DB Curls

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

-2x35#

G.

KB Side Bends 

3 sets: 15 reps (each side) - RPE 7

Ab-Whell Rollouts 

3 sets: 10 reps 

-70# KB 

PM Workout (1600) 

6 Mile Run 

-Complete ... didn't get the exact pace, but overall this was a good run. Amazing conditions in DC ... it was sunny and about 60 degrees .. really unreal weather and a good time. 

12/16/24

AM Workout (0545)

Today was a solid workout ... bit of a long and stressful weekend parenting, but I was really happy to get in the gym and have some time to myself. Got a massive tricep pump from the last part, good stuff. 

A.

Bench Press 

5 sets of 3 reps @ – RPE 9.5 RPE
*Rest 2:00-2:30 b/t sets

-235#, 245#, 255#, 260#, 260# 

B.

Reverse Grip Incline DB Press

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

-2x35 #DB 

C.

Alternating DB Bench Press 

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

-2x50# DB 

D.

Resistance Band Fly - High to Low

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

-25# crossover symmetry bands 

E.

Strict Dips 

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

-BW

F.

EZ Bar Incline Skull Crushers 

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

-75# 

G.

EZ Bar Skull Crushers (feet up)

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

-75# 

H.

Inverted Skull Crushers 

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

-BW

H.

Every 2 for 10 (5 sets) of:

‘Durante Core’ 

-Complete

PM Workout (1600)

6.44 Mile Run ... overall had a decent run, was a bit cold... didn't get the time, but got in a good amount of distance ... great way to break up the work day. 

12/15/24

Complete Rest 

Originally wanted to get in some cardio / mobility today ... but was very tired and just called it. 

12/14/24

Today was a solid workout ... not too taxing, front squatting felt decent and the cardio was moderate and consistent ... nice to move and sweat. 

A.

Front Squat

6 sets of 6 reps @ – RPE 7-8 RPE
*Rest 2:00-2:30 b/t sets

-185#, 205#, 225#, 245#, 245#, 255# 

B.

Seated DB Calf Raises 

4 sets: 20 reps – RPE 8

Russian Twists 

4 sets: 20 reps – RPE 8

Abwheel Rollouts 

4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, 2x50# for CR and 45# for RT

C.

Every 3 for 30 (10 sets) of: 
300/240m Ski
6 Burpee Box Jump Overs (24/20”) 

-Complete ... these intervals took about 1:45 on average ... kept these consistently at that pace and got a sweat. Nice variation to my training lately. 

12/13/24

Complete Rest 

12/12/24

AM Workout (0545)

Had a really solid upp body pump this morning... last few supersets were a massive arm pump. 

A.

Behind the Neck Press 

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

-95# 

B.

DB ZP 

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

-2x50# 

C.

Plate Snow Angels 

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

-2x10# plate

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.

Tempo Push-ups (3 second eccentric) 

Strict Supinated Pull-ups 

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

-Complete, BW 

F.

Ring Dips 

DB Curls 

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

-Complete, BW dips and 2x35# DB curls 

G.

Barbell 21s 

Standing Tricep Extensions w/ Band (21 reps) 

3 sets: 21 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-45# curls, 1 purple band 

PM Workout (1530)

5 Mile Run 

-Complete, it was about 40 and sunny in DC ... great conditions to run, really enjoyed getting this in and breaking up the work day. 

12/11/24

 Complete Rest 

12/10/24

AM Workout (0545)

Today was an okay workout. Kept the rest intervals short and weights light. It was good to move and sweat, but the arm accessory was sub-par today... but just followed the program and got it in. Not too taxing overall. 

A.

Deadlift

6 sets of 6 reps @ – RPE 7-8 RPE
*Rest 2:00-2:30 b/t sets

-315# x 2 sets, 365# x 2 sets, 405# x 2 sets 

B.

Strict Pull-ups

6 sets of 6 reps @ – RPE 7-8 RPE
*Rest 1:00-1:30 b/t sets

-20# across 

C.

Double DB Bent Over Row

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

-2x75# DB

D.

Lat Pull-Downs

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

-125#

E. 

DB Spider Curls 

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

-2x15# 

F.

DB Double Head Curl

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

-50#

PM Workout (1700)

5 Mile Run 

-Ran around the National Mall ... same run as yesterday, but ran around 9:00 miles today ... foggy/cold, but nice way to end the work day. 

12/09/24

AM Workout (0545)

Today was a solid workout at home ... lots of lighter weights and shorter rest intervals ... felt decent throughout and got a solid upper body pump.

A.

Bench Press 

6 sets of 6 reps @ – RPE 7-8 RPE
*Rest 2:00-2:30 b/t sets

-225# 

B.

Barbell Incline Bench Press 

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

-135#

C.

Reverse Grip Bench Press 

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

-115#

D.

Banded Flyes 

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

-2x25# crossover symmetry bands 

E.

Seated DB Tricep French Press 

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

-75#

F.

DB Kick-Backs

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

-2x25#

G.

Every 2 for 10 (5 sets) of:

'Durante Core' 

-Complete 

PM Workout (1600)

5.1 Mile Run ... total running time of 43:30 ... about an 8:30 average pace ... fun stuff ... nice to get out and run around the National Mall to break up the workout. Great conditions for December, about 55 degrees and sunny.