10/01/24

AM Workout (0545)

Today was overall a decent session... lots of lower body lifting... didn't feel particularly great, but got everything in and got a solid workout out of this. 

A.

Back Squat

6 sets x 6 reps @ 75% (315#) 

75% of your one rep max back squat. Rest 90-180 seconds between sets.

-Complete 

B.

Back Squat

1 set x max reps @ 75%

75% of your one rep max back squat. Rest 5-8 minutes before starting this exercise.

-15 reps 

C.

Deficit Conventional Deadlift

1 set x 3 reps

Work up to a 3 rep max. 2" deficit.

-315#, 405#, 435# 

D.

Front Rack Lunges

5 sets x 5 reps

5 reps each side. 

-155# across 

E.

Single Leg RDLs

4 sets x 10 reps/leg 

KB Side Bends 

4 sets x 15-20 reps/side 

-35# RDL, 70# side bends 

F.

BB Calf Raises 

4 sets x 20 reps 

Ring See-Saws 

4 sets x 12 reps 

-155# calf raises 

PM Workout (1500)

5 Mile Run 

-Ran around 8:40ish pace ... didn't catch the exact time ... it was a humid and overcast day in DC ... sweaty run, nice way to break up the day. 

9/30/24

Today was an okay workout ... I didn't feel great after a somewhat stressful weekend of traveling/parenting /weird food/sleep etc. Glad to at least get a workout in, got a solid pump. 

A. 

Bench Press

6 sets x 6 reps @ 75% (225#) 

75% of your one rep max bench press.

-Complete

B.

Bench Press, feet up 

1 set x 5 reps

Work up to a 5 rep max

-185#, 195#, 205# (failed 5th rep) 

C.

Bench Press, feet up 

3 sets x 5 reps @ 80% of 5rm from part B (155#)

-Complete

D.

Seated DB Press 

4 sets x 10 reps

-2x35#

E.

Weighted Push Ups

3 sets x 10-20 reps

If you cannot do weighted do body weight.

-20# vest for 15,12,12 

F.

Strict Pull Ups

3 sets x 10 reps

If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

-20# vest for 3x10

G.

4 Sets of : 

Tricep Drop-Set, use light DBs 

Max Reps DB Skull Crushers 

Max Reps DB ‘Rock-N-Rolls’ 

Max Reps DB Close Grip Bench Press 

Max Reps Bench Dips 

Rest :60-:90 

-Complete ... massive pump finisher, didn't catch all the exact reps, but got a lot of intensity/pump out of this. 

9/28 and 9/29

 Complete Rest 

9/27/24

Today was a really solid workout... got a massive arm pump, which was nice. Enjoyed getting this in... overall a tough week of training ... went 5 days in a row... looking forward to resting this weekend and attacking my workouts next week. Kept the rest intervals short and weights light, about :60 - :90 each rest interval. 

A.

10 RFT, with a partner, one partner working at a time: 

10 Strict HSPU

20 Box Jump Overs (24/20")

-12:53 ... went 1:1 on all of these sets with my wife ... nice sweat/SHSPU work ...not too taxing. 

B.

DB Overhead Extensions 

3 sets x 12-15 reps

Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-3x15 with 50# DB 

C.

Strict Pull Ups

3 sets x 8-12 reps

Parallete Push Ups

3 sets x 8-12 push-ups

-Complete, BW, 10 reps each 

D.

Narrow Neutral Grip Lat Pulldowns 

3 sets x 10-15 reps

-145# for 3x12

E.

Barbell Row 

3 sets x 10-15 reps

-155# for 3x10

F.

Dumbbell Side Raises or Cable Side Raises

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x15# for 3x10

G.

Dumbbell Bent-Over Side Raises

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x15# for 3x10

H.

Fat Barbell 21s 

4 sets x 21s reps

Inverted Skull Crushers 

4 sets x max reps

-75#, 75#, 65#, 65# max sets were around 12-15 reps each 

I.

Tricep Rope Push-Downs 

4 sets x 15 reps

-55# 

9/26/24

Today was a solid workout... the first part kicked my ass more than I thought it would... I was tremendously sweaty as I moved through the rest of the workout... overall had a good time though, got everything in and enjoyed myself in the gym. 

A.

For time: 

50/40 Cal Bike Erg 
-into-
4 Rounds
20 Alternating Dumbbell Snatch (75/50#)
20 Burpees
-into
50/40 Cal Bike Erg

-About 17 minutes? I don't remember the exact time ... but this was tough ... snatches went UB then 3 sets of 12/8 ... burpees were tremendously slow, particuarly on the 3rd and 4th rounds ... overall enjoyed getting this in, despite it kicking my ass... I was warmed up for all the lifting after this. 

B.

Conventional Deadlift

5 sets x 6 reps @ 65% (345#) 

EMOM

-Complete 

C.

Good Mornings

3 sets x 10 reps

Choose a challenging weight.

-155# 

D.

Back Squat

3 sets x 6 reps @ 75% (315#) 

75% of your one rep max back squat.

-Complete 

E.

Pendlay Row

3 sets x 10 reps

Choose a challenging weight.

Supermans 

3 sets x 15 reps

KB Side Bends 

3 sets x 15 reps/side 

-155# pendlay rows, 70 KB side bends 

9/25/24

AM Workout (0700)

A. 

Comp Grip Pause Bench Press

3 sets x 1 rep

Three heavy singles. This does not need to be a max

-245#, 250#, 260# ... all of these felt good, haven't paused bench much in the last few years and this was hard, but good. 

B.

Wide Grip Bench Press

2 sets x max reps @ 80% (225#) 

80% of your one rep max bench press.

-8,7 

C.

Wide Grip Long Pause Bench Press

3 sets x 3 reps @ 75% (215#) 

75% of your one rep max bench press.

-Complete

D.

Incline Bench Press

5 sets x 5 reps

Choose a challenging weight.

-175#, 175#, 185#, 185#, 195# 

E.

Seated Dumbbell Strict Press

4 sets x 10 reps + 1 drop set with 2x25# 

-2x50# for 10,10,9,8 and 10 reps on the drop set 

F.

Scott Press 

4 sets x 10 reps

-2x15# DB 

G.

3 Sets, miminal rest: 

10-15 Bench Dips 

10 Ab-Wheel Rollouts

20 Paloff Press (10 each side) 

:60 Plank 

-Dips went 12,15, 20 ... nice ab/tricep finisher 

PM Workout (1700)

5 Mile Run ... ran around an 8 minute pace for 40 minutes total ... pushed the pace a bit and enjoyed myself today. It was rainy and humid, but I felt good getting this n. 

9/24/24

Today was overall a lower volume/easier session, which was nice. Got everything in and it took about 45 minutes, light sweat, not too taxing. 

A.

Pause Back Squat

6 sets x 3 reps @ 65% (275#) 

EMOM - Every Minute On The Minute. 65% of your one rep max back squat.

-Complete 

B.

Back Squat

2 sets x 10 reps @ 60% (255#) 

60% of your one rep max back squat.

-Complete 

C.

Deficit RDL’s (2”) 

3 sets x 8 reps

-185# across 

D.

Farmer’s Carry Dumbbell Lunges

3 sets x 16 reps (8 reps each leg) 

-2x50# DB across 

E.

BB Calf Raises 

3 sets x 20 reps

-165# across 

F.

Every 2 for 10 (5 sets) of:
‘Durante Core’ 

-Complete 

9/23/24

AM Workout (0545) 

Today was a solid chest/upper body pump, I was tired after a weekend of parneting... but once I woke up, I enjoyed getting this in. 

A.

Paused Close Grip Bench Press

5 sets x 5 reps @ 65% (185#) 

65% of your one rep max bench press. With feet up and 1 sec pause on chest each rep.

-Complete ... never train this movement... light weight, but still challenging 

B.

Dumbbell Paused Flat Bench Press

3 sets x 10 reps

Aim to reach failure at the given rep range.

-2x50# 

C.

Dumbbell Arnold Press

3 sets x 8 reps

-2x50# 

D.

Strict Chest to Bar Pull Ups

3 sets x 6 reps

Deficit Push Ups (hands and feet on 45# bumpers)

3 sets x max reps

-BW ... 3x15 on the push-ups 

E.

Strict Pull Ups

3 sets x 8-12 reps

DB Skull Crushers 

3 sets x 12 reps

-3x10 on the pull-ups, 2x25# on the SCs

F.

EZ Bar French Press 

3 sets x 12-15 reps

EZ Bar 21s

3 sets x 21 reps

-55# across 

G.

Barbell Row

3 sets x 10-15 reps

Dumbbell Side Raises or Cable Side Raises

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x10 with 185#  and 2x10# for 3x10 

H.

Dumbbell Bent-Over Side Raises

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

Bench Dips 

3 sets x 10-15 reps 

-2x10# for 3x10 and BW dips for 3x12 

PM Workout (1630)

5 Mile Run 

-Overall an easy run, about 9:30 average pace ... didn't catch the exact running time. 

9/22/24

 Complete Rest 

9/21/24

Jumped into a CF class this AM. 

A.
'The Joe' 

AMRAP 27, with a partner:
18 Burpees-over-bar
16 Thrusters (95/65#)
16 KBS (53/35#)
18 Box Jumps (24/20")
400m Run (together w/ stroller) 

-5 Rds ... we got just shy of 5 rounds ... we were just coming in from the 400 after the clock ran out ... did this workout with my pregnant wife and son in a stroller! Not the fastest I've ever moved, but we got through and enjoyed ourselves. Nice/easier aerobic work, nice way to start our Saturday. 

9/20/24

AM Workout (0630)

7 Mile Run 

-63 minutes ... kept about a 9 minute pace the entire distance, nice run around Annapolis...perfect running conditions, about 70 degrees and clear as the sun was rising. 

PM Workout (1400)

Had a suprisingly good afternoon workout... this morning took a bit out of me, but after lunch I forced myself into the gym and had a really solid session. Felt decent throughout, got a nice back/lower body workout. 

A.

Sumo or Conventional Deadlift

4 sets x 8 reps @ 73% (365#) 

73% of your one rep max deadlift, in the style you choose.

-Complete 

B.

Pause Back Squat

1 set x 3 reps

Work up to a 3 rep max.

-245#, 315#, 365# 

C.

RDL's

4 sets x 10 reps

Choose a challenging weight.

-155#

D.

Weighted Chin Ups

4 sets x 8 reps

If you cannot do weighted, do body weight. If you cannot do body weight, use bands to hit the prescribed reps. Break up sets if necessary.

-20# across 

E.

Dumbbell Row

4 sets x 10 reps

Calf Raises 

4 sets x 20 reps 

-75# across for rows, 135# for CF

F.

Single Leg Glute Bridges

3 sets x 15 reps

15 each side.

KB Side Bends 

3 sets x 15 reps

15 each side.

-BW bridges, 70# side bends 

9/19/24

AM Workout (0545) 

Had an okay workout this morning... would have been better, but my son woke up during this and I had to interrupt/stop the workout... but got in what I could with the little time I had. 

A.

Comp Grip Pause Bench Press

5 sets x 2 reps

Increase the weight off of last weeks 5x3 Bench Press. 

-240# across ... this is probably the most I've done for a pause bench press? Note sure, but I don't regularly train pausing and this was challenginga and fun. 

B.

Wide Grip Bench Press

4 sets x max reps @ 78% (225#) 

78% of your one rep max bench press.

-5,5,5,5 ... not true ME, but had no spotter. 

C.

Seated Strict Press

5 sets x 5 reps

Choose a challenging weight.

-145# for 5,5,5,5,4 ... rough. 

D.

Single Arm DB Strict Press 

4 sets x 8 reps each side

-35# 

E.

DB Skull Crushers 

4 sets x 15 reps

Band Pull-a-Parts

4 sets x 15 reps

-2x25# DB and 1 red band 

F.

Rope Tricep Extensions 

4 sets x 20 reps 

Bench Dips 

4 sets x 10-15 reps 

Ring See Saw 

4 sets x 10 reps 

-60# rope extensions, bench dips went 12,12,10,10 ... nice pump finisher. 

PM Workout (1215)

Randomly had an unexpected day at home, so I jumped into the CF class as it aligned with my AM workout ... overall had a fun time despite this being the second time I've HSW in a workout in about 1.5 years ... overall it sucked, but it was a nice aerobic sweat. 

A.

On a 20:00 Clock: 

Build up to a 3 RM Push-Press 

-185#, 205#, 225#, 235# ... definitely more there, but called it at 235#. Felt good. 

B.

AMRAP 15:00

50 ft HSW 

200m Run

-5 Rds + 15 ft HSW ... got a slight sweat from this, but overall this was mostly a skill workout ... haven't been HSWing much the last ~year and it showed. Still fun to move and sweat. 

9/18/24

 Complete Rest 

9/17/24

AM Workout (0500)

Had to get up a bit early today due to some work scheduling stuff... but got out of bed at 0430 and was squatting by 0500... rough start to the morning, but once I got warmed up and feeling good, I had a solid lower body workout. Lots of tough squatting and some not too taxing accessory stuff. 

A.

Back Squat

4 sets x 8 reps @ 73% (305#)

73% of your one rep max back squat. Rest for 90 to 180 seconds between sets.

-Complete

B.

Back Squat

1 set x max reps @ 73% (305#)

73% of your one rep max back squat. Rest 5-8 minutes before starting this exercise.

-15 reps ... fun, but very hard. 

C.

Good Morning

1 set x 5 reps

Work up to a 5 rep max.

-135#, 185#, 205# 

D.

Bulgarian Split Squats

4 sets x 6-8 reps

6-8 reps each side. Go heavy.

-2x35# DB for 8 reps each set 

E.

Banded Good Mornings 

3 sets x 10 reps

Hollow Holds

3 sets x 30 seconds each set

-Complete, green band

F.

Every 4 for 12 (4 sets) of: 
:40 Plank
20 Russian Twists (35# plate) 
:40 Wall Sit
15 Calorie Bike Erg Sprint

-Complete ... fun/short/low stress finisher 

PM Workout (1615)

5 Mile Run 

-Ran around an 8:20 pace ... felt really solid ... enjoyed getting this in after a long day of work. 

9/16/24

Today was overall a decent workout... CGBP still kicks my ass... but overall got a solid pump out of today's session. Great way to start the week. 

A.

Close Grip Bench Press

5 sets x 8 reps @ 73% (210#)

73% of your one rep max bench press.

-8,8,8,6,6 ... rough.

B.

Spoto Press

1 set x 5 reps

Work up to a 5 rep max. 3" off of your chest.

-135#, 185#, 205# ... rough after A.

C.

Flat Dumbbell Press - Elbows In

4 sets x 12 reps

Aim to reach failure at the given rep range.

-2x50#

D.

Ring Dips

5 sets x max reps

Body weight.

-8,8,7,6,6 ... very challenging.

E.

Seated DB Strict Press

3 sets x 10 reps

-2x35#

F.

Weighted Pullups

4 sets x 6-8 reps

If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 6-8 reps.

Bench Dips

4 sets x 10-15 reps

-26# pull-ups for 8,8,7,6 and dips 4x10 at BW

G.

Every 2 for 10 (5 sets) of:

'Durante Core'

-Complete

9/15/24

Today was a lower volume accessory / active rest day ... it was nice to move and pump a little ... but I am feeling very beat up and stressed out, so I kept the intensity low today and got in what I could. 

A.

2 Minutes Shoulder Extension Stretch 

-Complete

B.

Tricep Extensions

3 sets x 12-15 reps

Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-3x15 with 50# DB 

C.

Push-ups (on DBs)

3 sets x max reps

-3x15 

D.

Pull Ups

3 sets x 8-12 reps

If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-3x10

E.

Lat Pulldowns, Banded 

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x15 with crossover symmetry 

E.

KB Rows

3 sets x 10-15 reps

Feel free to throw in a couple drop sets.

-3x10 with 2x53# 

F.

Dumbbell Side Raises or Cable Side Raises

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x10 with 2x15# 

G.

Dumbbell Bent-Over Side Raises

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x10 with 2x15# 

H.

Hammer Curls 

3 sets x 10 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x35#