7/31/24

AM Workout (0545)

I am still a bit sick... wishing my congestion would have been gone by today... but I pushed throught it and overall had a better workout than yesterday... still lowered the volume a bit today, but got a great workout/pump out of this. 

A.

Deadlift 

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

-405#

B.

Strict Pull-ups 

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

-20# 

C.

Pendlay Row

4 sets: 10 reps – @ RPE 7-8
*Rest 1:00-1:30 b/t sets

-165#

D.

Narrow Neutral Grip Lat Pull-Down

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

-110#

E.

Fat Barbell 21’s
3 sets: 21 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-55#

F.

KB Side Bends (15 reps/side) 

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

-70# 

PM Workout (1630)

6 Mile Run 

-Didn't catch the time, but overall had a good/easy run ... got caught in a rain storm for a few minutes, but overall still enjoyed getting this in around DC/the National Mall. 

7/30/24

Today was a rough workout... I'm still feeling a bit sick... I am definitely better, but still a bit fatigued/congested. I tried to get what intensity I could out of this, but realstically just had to lower down the weights and volume a bit. Atleast I got to move, pump and sweat a bit, but this was definitly one of the worst workouts I've had in a while. 

A.

Bench Press 

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

-225#, 210#, 210#, 210# x 7 ... rough ... was hoping to go 4x8 with 225#, but after how heavy that first set felt I dropped down to 210# and I still missed a rep on the final set... just felt like I had nothing in the tank here. 

B.

Incline DB Bench Press 

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

-2x35#

C.

Close Grip Bench Press 

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

-115#

D.

Paralette Push-ups

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

-Complete ... this was supposed to be 3x15... but just had nothing left after A-C

E.

DB Flyes 

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

-2x15#

F.

DB Skull Crushers

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

-2x25#

G.

SA DB French Press 

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

-15#

H.

‘Durante Core’

Every 2 for 10 (5 sets) of:

12 Reps per movement 

-Complete ... have recently been doing 11 reps for 10 sets... cut the volume way down this AM as I didn't feel great. 

7/29/24

Further Complete Rest / illness ... unfortunately my illness has taken a turn and I woke up with a fever today and more sick than I was yesterday ... I was really looking forward to lifting today... hoping to be better tomorrow. 

7/28/24

Further Complete Rest ... I was planning on running 7 miles today... but I picked up a bad cold from my son... was very tired/congested when I woke up this morning... just called it and didn't train today. 

7/27/24

 Complete Rest 

7/26/24

Overall a decent shoulder/arms workout... cut out the heavy strict pressing and just started with the bradford press today... really wanting to continue to improve at this exercise and work on my shoulder mobility 

A.

Bradford Press 

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

-75# 

B.

DB 1 and 1/2 Shoulder Press 

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

-2x25#

C.

DB Shoulder Press 

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

-2x25# 

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.

Plate Front Raise 

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

-10# bumper 

F.

Banded Push-ups

Supinated Grip Strict Pull-ups

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

-purple band, BW pull-ups

G.

Bench Dips 

Barbell Curls 

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

-BW dips, 75# curls 

H.

Inverted Skull Crushers 

Hammer Curls

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

-BW SC, 2x35# curls

7/25/24

Abs/Cardio day... nice way to start the day and not too taxing overall. 

A.

3 Sets:

KB Wind-Mill x 6 reps/arm (26#) 

Plank x :60 

Russian Twist (45# plate) x 30 reps

Minimal Rest

straight into...

3 Sets:

Ring See-Saw x 10 reps 

Flutter Kicks x 40 reps 

Standing Straight Arm Banded Oblique Twists x 10 reps/side (1 red band) 

Minimal Rest

-Complete 

B.
1 Mile Easy Jog + 4 x 800m 5K pace, 1:1 rest + 1 Mile Easy Jog

-Complete ... total running time of about 45 minutes ... definitely wasn't as fast today as I was last week, but tried to get what intensity I could ... legs/hammies felt a bit tired from the DLs on Tuesday. Overall still happy to get this in and sweat and move before work. 

7/24/24

 Complete Rest 

7/23/24

AM Workout (0545)

Today was a solid back/bicep workout ... felt much better DLing than last week despite adding 20# to the bar, this was nice as I was dreading the DLs a bit after feeling bad on them last week. Overall a solid workout, fun stuff. 

A,

Deadlift 

5 sets: 5 reps – @ 77.5% of 1RM (425#)
*Rest 2:00-2:30 b/t sets

-Complete

B.

Pendlay Rows 

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

-155#

C.

Every 2 for 8 (4 sets) of:

:30 deadhang from pull-up bar

-Complete ... was going to try for :45 each set, but this was tough on my grip... looking forward to improve here a bit over the coming weeks. 

D.

Narrow Neutral Grip Lat Pull-Downs 

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

-100#

E.

Single-Arm DB Rows 

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

-50#

F.

Incline DB Curls 

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

-2x15#

G.

DB Preacher Curls

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

-2x15#

H.

Star Planks 

Every 2 for 8 (4 sets) of:

:30/side 

-Complete, BW

PM Workout (1700)

5 Mile Run 

-Easy 5 miles, ran around a 9 minute pace for a total running time of just under 45 minutes ... it was a hot day in DC ... but it was nice to get this in after a long/busy work day. 

7/22/24

Today was a solid chest/arms/arbs workout ... great way to start the week. Got a massive pump from this and enjoyed myself... lots of light weights that kicked my ass. 

A.

Bench Press

5 sets: 5 reps – @ 77.5% of 1RM (235#)
*Rest 2:00-2:30 b/t sets

-Complete 

B.

Barbell Incline Bench Press 

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

-135# for 15, 14, 10 ... rough. 

C.

Close Grip Bench Press 

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

-135# x10, then 115# for 15, 13 ... rough. 

D.

Hex Press

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

-2x35#

E.

DB Flyes

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

-2x15#

F.

Standing Tricep Extensions (banded) 

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

-purple band

G.

Single Arm DB Kick-Backs

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

-15# DB 

H. 

‘Durante Core’

Every 2 for 20 (10 sets) of:

11 Reps each move 

-Complete

7/21/24

 Complete Rest 

7/20/24

A.
'Jack' 

AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)

(PR is 12 rds + 10 reps from June 2012)

-13 Rds ... got 20 reps more than 12 years ago! When I did this in 2012, I definitely did rebounding box jumps, which are must faster, so I am definitely overall "more fit" by crossfit's definition of fitness as 'more work faster' ... having said that, I felt decent overall today ... push-press and KBs felt fairly easy and consistent, but the box jumps gassed me out. I am much stronger with my upper body now than I was in 2012, definitely felt that today as I went through this confidently getting each set of PP unbroken. 

7/19/24

A.
1 Mile Easy Jog + 3 x 800m 5K pace, 1:1 rest + 1 Mile Easy Jog

-This was about 38 minutes total running time ... hit the 800s in about 3:00 - 3:30 each interval ... got ~400m super easy jog in between each interval as the rest ... very fun workout and great way to start the day ... felt aeorbically fit and light on my feet. 

7/18/24

AM Workout (0545) 

Today was a really solid shoulder workout... light weights, but lots of tough time under tension today... massive pump ... really enjoyed getting this in. 

A.

Behind the Neck Strict Press 

4 sets: 10 reps – RPE 7

*Rest 2:00-2:30 b/t sets

-110#

B.

Bradford Press 

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

-75#

C.

DB 1 and 1/2 Reps

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

-2x25# ... was still tough... but felt better than last week. 

D.

Plate Lateral Raises 

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

-2x10# 

E.

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

F.

Cali Press 

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

-95#

G.

EMOM 10:

10 Tricep Push-Downs

10 DB Hammer Curls 

-55# push-downs, 2x25# DB

H.

Bench Dips 

4 sets: 10 reps - RPE 8

KB Side Bends

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

-BW dips, 70# KB side bends 

PM Workout (1445) 

4 Mile Run

-Complete ... ran easy, about 37 minutes total time ... bit of a hot day, but overcast. Overall enjoyed sneaking this in between work and school. 

7/17/24

Today was overall a decent workout... felt pretty weak / tired on the deadlifts ... but got what intensity I could and got a solid back/bicep pump out of this. 

A.

Deadlift

5 sets: 5 reps – @ 75% (405#)
*Rest 2:00-2:30 b/t sets

-Complete

B.

Pendlay Rows

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

-155#

C.

Lat Pull-Downs, Neutral Close Grip

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

-110#

E.

DB Curls

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

-2x25#

F.

Ring Curls 

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

-BW

H.

Side Planks

4 sets: :30/side
*Rest 1:00-1:30 b/t sets

-Complete

7/16/24

6 Mile Run 

-56:39 ... 9:26/mile pace ... nice and easy around Annapolis... it was hot (82 and humid) at 6 AM when I got out the door... temp is expected to reach 100 today... happy to get this in. 

7/15/24

AM Workout (0545) 

Today was a solid workout... got a massive upper body pump and felt really good on the core work. Overall enjoyed geting this in. 

A.

Bench Press

5x5 @ 75% (230#)

*Rest 2:00-2:30 b/t sets

-Complete

B.

Incline Bench Press 

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

-135# 

C.

Incline DB Bench Press 

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

-2x35#

D.

Push-ups

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

-BW ... supposed to be diamond push-ups... but I scaled back to regular. 

E.

Banded Flyes - High to Low

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

-25# crossover symmetry bands 

F.

Seated DB French Press 

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

-50# DB

G.

DB Skull Crusher 

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

-2x25# DB

H.

Every 2 for 20 (10 sets) of:

‘Durante Core’ x 11 reps 

-Complete ... did 11 reps of each movement... wasn't too bad, felt fit. 

PM Workout (1215)

Jumped into a CF class, had a great time, got a good workout out of this. It was fun to do a longer warm-up and skill work and I got a great aerobic/muscluar endurance workout out of part B. Fun stuff, nice sweat. 

A.
Every 2 for 10 (5 sets) of:

10 Pistols (alternating) 

-Complete ... haven't trained these in over a year... but felt easy and still have the mobility for these. 

B.

AMRAP 15:

5 Bar Muscle-ups 

10 DB Bench Press (2x50/35#)

20 Air Squats

-9 Rds + 5 Bar Muscle-ups ... unbroken bar muscle-ups... they felt very easy ... DB bench had to break up into sets of 6/4 pretty early on, but stayed consistent throughout this and got a great workout. Solid CF conditioning. 

7/14/24

 Complete Rest 

7/13/24

Today was a really solid workout... sweated a ton after starting out with part A ... felt decent throughout and enjoyed getting this in. 

A.

EMOM 20: 

1 Power Clean + Squat Clean + Front Squat - work up to a heavy complex over 20 sets 

-135# x 2 sets, 165# x 2 sets, 185# x 3 sets, 205# x 3 sets, 225# x 8 sets, 235#, 245# ... have been hitting cleans on the 2 minute ... this was nice variation and solid movement / cardio. 

B.

Back Squat

5 sets: 5 reps – @ RPE 7-8
*Rest 2:00-2:30 b/t sets

-315# across 

C.

Elevated Toe Double DB RDLs

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

-35# bumper, 2x35# DB 

D.

KB Front Racked Reverse Lunges 

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

-2x35# KB 

E.

Calf Raises (barefoot)

4 sets: 20 reps – RPE 8
*Rest 1:00-1:30 b/t sets

-135#

F. 

Tabata (:20 on/:10 off)

8 Rounds of:

V-Up

immediately into:

8 Rounds of:

Opp. Knee to Opp Elbow in Plank

immediately into:

8 Rounds of:

Russian Twists

immediately into:

8 Rounds of:

 Hollow Hold with 5lb Plate in

Hands

-Complete ... don't remember the exact reps, but this was a nice finisher and not too taxing. 

7/12/24

AM Workout (0540)

Today was a solid day in the gym... my son woke up in the middle of this, but I still was fortunately able to get everything, but some of the rest intervals were a little longer... but overall still got a solid pump out of this. 

A.

Behind the Neck Strict Press 

4 sets: 10 reps
*Rest 2:00-2:30 b/t sets 

-105# 

B.

Seated DB Strict Press 1 and 1/2 Reps 

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

-2x25# ... this was SO hard... I was getting rocked by 25# DBs... 

C.

Half-Kneeling Bottom-Up KB Press 

4 sets: 5 reps (each side) - RPE 8
*Rest 1:00-1:30 b/t sets

-18# KB

D.

Bent Over Lateral Raise

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

-2x15#

E.

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

F.

Strict Dips 

4 sets: 10 reps - RPE 7-8
*Rest 1:00-1:30 b/t sets

-Complete 

G.

4 sets:
10 EZ Barbell Curls (narrow grip) at RPE7-8
10 Cable Tricep Rope Extensions at RPE7-8
*Rest 1:00

-75# curls, 70# push-downs 

H.

4 sets:
10 EZ Barbell Curls (wide grip) at RPE7-8
10 Cable Extensions at RPE7-8
*Rest 1:00

-75# curls, 70# push-downs 

PM Workout (1400)

Easy 6.15 Mile Run 

-57:26 total running time ... ran easy from the Capitol around the tidal basin in DC ... it was hot, about 80 degrees and humid, but it was nice to run after a tough week... it has been super hot in DC the last few weeks (sometimes over 100!) and impossibl to run. It was good to get out the door and move. 

7/11/24

This morning was a decent back/biceps pump... nothing too taxing, but definitely got a nice upper body pump with light weights and short rest intervals. Happy to get this in during a tremendously stressful work week. 

A.

Pendlay Row 

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

-195# 

B.

Lat Pull-Downs 

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

-115#

C.

Double DB Bent Over Row

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

-2x50# DB

D.

‘Death by Strict Pull-ups’ 

-Finished round of 9 unbroken, went to failure on the set of 10 and went 6/2/2

E.

DB Hammer Curls 

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

-2x35#

F.

Single DB Double Head Curl

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

-50#

H. 

4 sets: 

KB Side Bends x 20 reps/side

Plank x :60 

*Rest 1:00-1:30 b/t sets

-53# KB and BW planks 

07/10/24

Complete Rest ... wanted to train today... but scheduled yet again did not allow... early morning parenting before a long work day. 

07/09/24

 Complete Rest ... wanted to train today, but with an early start at the Pentagon, I will not be able to get in anything today. 

7/08/24

Today was a overall a decent session... didn't feel particularly strong, but kept the weights light and the rest intervals short and got a huge pump. 

A.

Bench Press 

5 sets: 5 reps (heavier than last week)
*Rest 2:00-2:30 b/t sets

10, 15, 20, Max 115# CGBP 

-5x5 at 230# ... 205# x 9 (couldnt' get 10), 165# for 13 (couldn't get 15), 135# for 16 (couldn't get 20), 10 at 115# CGBP ... didn't feel great here, overestimated the loading a bit, lots of reps to failure, huge pump. 

B.

Alternating Incline DB Bench Press 

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

-2x35# DB 

C.

Wide Reverese Grip Bench Press 

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

-115#

D.

Incline DB Flyes 

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

-2x15#

E.

Banded Tricep Extensions 

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

-Green band 

F.

DB Incline Skull Crushers

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

-2x25#

G.

Bench Dips 

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

-BW

H. 

Every 2 for 20 (10 sets) of:

‘Durante Core’ 

-Complete

7/07/24

Today was a solid workout overall, but I didn't feel great ... coming off 5 days in Maine I definitely feel a bit tired... I attribute this mostly to my sleep schedule being off and sleeping in an old crappy bed ... regardless, overall I did have a good workout, it was fun to clean. I didn't feel great on the front squats, but got what intensity I could. 

A.
Every 2 for 20 (10 sets) of:

Sets 1-3 = 3 Power Cleans @ 6-7 RPE

Sets 4-6 = 2 Power Cleans @ 7-8 RPE

Sets 7-10 = 1 Power Clean @ 8+ RPE 

-185# x 3, 185# x 3, 205# x 3, 225# x 2, 245# x 2, 255# x2, 275# x 1 for 4 sets ... heaviest I've cleaned in awhile, definitely felt heavy, but overall good and glad to be moving this weight around after having not olympic lifted much for most of 2024. 

B.

Front Squat

5 Sets to a heavy set of 5 

-185#, 225#, 255#, 265#, 275# (did 285# last week, just called it at 275# as it felt so heavy) 

C.
5 Sets: 
Barefoot BB Calf Raises x 20 reps (135#) 

Ab Wheel Rollouts  x 12 reps 
Rest :60-:90

-Complete 

7/06/24

Complete Rest 

7/05/24

Today was a solid workout ... shoulder stuff, A-E was really taxing on the shoulders, arm pump afterward was really fun. Enjoyed getting this in, last workout of the vacation, really nice to have a solid bodybuilding gym right down the road from our lakehouse. 

A.

Standing Behind the Neck Shoulder Press

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

-95#

B.

Seated Suported DB Shoulder Press 

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

-2x45#

C. 

DB Snow Angels

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

-2x10#

D.
ATYT, prone with plates 

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

-2.5# plates

E.

Scott Press 

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

-2x25# 

F.

5 Sets of: 

Neutral Wide Grip Pull-ups x 10 reps 

Bench Dips x 10 reps 

Rest :60

-Complete, BW 

G.
5 sets:
10 EZ Barbell Curls at RPE7
10 EZ Barbell French Press at RPE7
-rest 1:1 between sets-

-75#

H.

5 Sets:

10 Tricep Cable Push-Downs

10 Cable Curls 

-rest 1:1 between sets- 

-Don't remember the weights, just got a big pump