11/01/24

Today was an okay workout... definitely got a massive shoulder/tricep pump, but I was bummed out about missing my last strict press single ... overall still thankful to get this in without pain and enjoy myself in the gym. 

A.

Strict Press 

Heavy Single

-165#, 185#, 200# (fail) ... first two singles went up really easily, couldn't get 200# over my head though ... haven't been strict pressing much this training cycle and it showed here. 

B.

Bradford Press 

4 Sets of 10 

Rest :60 

-75#

C.

DB Strict Press

6 Sets of 12 

Rest :90 

-2x35# 

D.

Plate Snow Angel Raise

4 sets of 10 

Rest :60

-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.

DB Overhead Tricep Extensions 

6 sets of 12 

Rest :60

-75#

G.

4 Super-Sets:

DB Kick-Backs

4 sets of 10 

Inverted Skull Crushers 

4 sets of 10 

Rest :60

-2x15#, BW SC ... massive pump finisher 

10/31/24

Mobiltiy/abs day ... very easy/low stress. 

A.
30 Minutes Yoga/Mobility

-Complete ... followed along a random yoga youtube video, was on the easier side, but it was really nice to flow through this. 

B.

Every 5 for 10 (5 sets) of:

'Durante Core' x 12 reps each movement 

-Complete 

10/30/24

Today was a solid workout overall ... I was hoping to deadlift a little bit more than this, but given I have been doing more hypertrophy style training and not strength training and the recent knee tweak, I am really not suprised here. I felt decent overall and got a massive pump out of this workout. 

A.

Deadlift

Heavy Single

-455#, 485#, 505# 

B.

Pendlay Row 

6 sets of 12 

Rest :90 

-185# across 

C.

Supinated Strict Pull-ups 

4 sets of 10 

Rest :60

-10,10,8,8 BW ... definitely fatigued from A and B 

D.

Lat Pull-Downs, Neutral Narrow Grip

4 sets of 10 

Rest :60

-110# 

E.

EZ Bar Curls 

6 sets of 12 

Rest :90 

-75# 

F.

Hammer Curls

4 sets: 10 reps + 1 drop set on last set 
Rest :60 

-2x35# and drop set with 25s, 15s, 10s ... nice/fun finisher  

10/29/24

Had a solid workout overall today ... tons of life stress lately, which seems to always happen around maxing out! But anyways.... the taper definitely worked and I felt solid and ready to train this AM... overall happy with how things went, got a great upper body pump. 

A.

Bench Press

Heavy Single

-260#, 280#, 290# 

B.

DB Bench Press 

6 Sets of 12 

Rest 1:30 - 2:00 

-2x75# ... only got 10 reps on the last set... massive pump. 

C.

Dips 

4 sets of 10

Rest :60 

-Complete, BW 

D.

DB Flyes 

4 sets of 10

Rest :60 

-2x25# DB 

E.

Incline EZ Bar Skull Crushers 

4 sets of 10

Rest :60 

-75#

F.

Rope Tricep Extensions 

4 sets of 10

Rest :60 

-70#

G.

Bench Dips 

4 sets x 10

Rest :60 

-Complete, BW 

10/28/24

AM Workout (0545) 

I was planning to max out today, but my covid arm/armpit/lat pain is still pretty severe from last Thursday's vaccine. I was also really fatigued/flu like yesterday... not ideal conditions for a 1 RM ... so I added in another taper session to just move and sweat a bit ... I am glad I did this becuase I felt much better after getting this in. 

A.
Back Squat

2 sets x 3 reps @ 65% (285#) 

65% of your one rep max back squat.

-Complete 

B.

Bench Press

2 sets x 3 reps @ 65% (195#) 

65% of your one rep max bench press.

-Complete 

C.

Deadlift

2 sets x 3 reps @ 65% (350#) 

65% of your one rep max deadlift. 

-Complete 

 

D.

5 RFT:

1000m Bike Erg

1 Round ‘Durante Core’ (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold) 

-Complete ... took about 15 minutes, didn't get the exact time. 

PM Workout (1530)

Easy 4 Mile Run 

-Ended up running 4.2 miles in 36 minutes ... about an 8:40 pace .... just went off feel and kept this at an easy pace. Really nice/cooler afternoon for a run ... was about 60 degrees with a slight breeze. 

10/27/24

 Complete Rest 

10/26/24

Today was a nice/low volume taper session. Nice to move some lighter weights and move through this quickly. 

A.

Back Squat

3 sets x 3 reps @ 70% (315#) 

70% of your one rep max back squat.

-Complete

B.

Bench Press

3 sets x 3 reps @ 70% (210#) 

70% of your one rep max bench press.

-Complete

C.

 Deadlift

3 sets x 3 reps @ 70% (375#) 

70% of your one rep max deadlift, of the style you choose

-Complete

D.

Pull Ups

3 sets x 8-15 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, BW

E.

3 Sets:

Ring See-Saws x 10-12 reps 

Flutter Kicks x 50 reps 

Russian Twists (35#) x 20 reps 

Minimal Rest 

-Complete 

10/25/24

 Complete Rest 

10/24/24

Today was a lower volume / taper session... overall easy given the lack of volume, but I was a bit nervous about the deadlifts given my knee tweak last week... but once I got warmed up and rolled through this, everything felt fine. 

A.

Deadlift

3 sets x 3 reps @ 85% (455#) 

85% of your one rep max deadlift, of the style you choose.

-Complete 

B.

RDL's

2 sets x 8 reps @ RPE 6-7

-245#

C.

Pull Ups

3 sets x 8-15 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.

-15,15,10 

D.

Bench Dips 

3 sets x 8-15 reps

-3x12 

E.

Dumbbell Side Raises

3 sets x 12-15 reps

Aim to reach failure within the given rep range.

-3x12 with 2x15# 

F.

Dumbbell Bent-Over Side Raises

3 sets x 12-15 reps

Aim to reach failure within the given rep range.

-3x12 with 2x15# 

G.

3 Sets:

KB Side Bends x 15 reps/side
Ab-Whell Rollouts x 10 reps 

Minimal Rest

-Complete, 70# KB 

10/23/24

Today was a nice mobility/abs session. Nice/non-stressful way to start the day. Was good to just move through this and relax. 

A.

15-20 Minutes Full Body Mobility 

-Complete

B.

Every 2 for 20 (10 sets) of: 

1 Round of ‘Durante Core’ x 11 reps each movement (11 hollow-rocks, 11 v-ups, 11 tuck-ups, :11 hollow hold)

-Complete 

10/22/24

AM Workout (0545) 

Today was a bit nerve racking given I tweaked my knee on Saturday... but once I got warmed up my knee didn't feel abnormal at all and I felt good squatting. Benching also felt decent, so overall happy to feel a bit more recovered after a couple days off. 

A.

Back Squat

3 sets x 3 reps @ 85% (375#) 

85% of your one rep max back squat.

-Complete 

B.

Bench Press

3 sets x 3 reps @ 85% (255#) 

85% of your one rep max bench press.

-Complete 

C.

Close Grip Bench Press

1 set x 8-10 reps

Aim to reach failure within the given rep range.

-185# for 10 

D.

Dumbbell Row

3 sets x 10 reps

10 reps each side.

-100# DBs

PM Workout (1500)

5 Mile Run 

-Complete ... didn't get the exact time, but overall this was a good run, probably ran around 9 minutes miles ... really hot and beautiful day in DC ... was about 80 and very sunny. Great day to get out after a day in the office. 

10/21/24

Further Complete Rest 

10/20/24

 Complete Rest 

10/19/24

Bad day in the gym... today was my last high volume / heavy lifting session of this training cycle... had a stressful and long day/night yesterday and then went right into the gym at 5 am off of that tough day... definitely not ideal for lifting and isn't suprising to me that I got slightly injured today. I have really been pushing my body/mind a lot the last few weeks with tons of stress... hoping this isn't serious and I can bounce back in the next few weeks. Still got a massive bicep pump out of this, but it sucked to not get in the major lifts of the session (DL, Squats). 

A.

Deadlift

2 sets x 6 reps @ 80% (435#) 

80% of your one rep max deadlift.

-This was supposed to be 6 sets... but unfortunately I tweaked my knee badly on the last couple reps of the 2nd set. Tried to initiate the 3rd set after a few minutes of rest and it still hurt, so I cut out the remaining sets. Also had to cut out the back squats that were after this. 

B.

RDL's

5 sets x 5 reps

As heavy as possible.

-245# across ... these didn't hurt my knee at this weight, so kept that here. 

D.

Weighted Chin Ups

4 sets x 8 reps

-26# across 

E.

Pendlay Row 

5 sets x 6 reps

As heavy as possible

-225#

F.

EZ Barbell Curls 

4 sets x 15 reps 

Dumbbell Side Raises

4 sets x 10 reps

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

-75# ez bar ... 2x15# DB raises 

G.

Hammer Curls 

3 sets x 8 reps

Dumbbell Bent-Over Side Raises

3 sets x 10 reps

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

-2x50# DB HC and 2x15# DZ raises 

H.

‘Run the Rack’ on DB Curls 

Max Effort with 50s, 35s, 25s, 15s, 10s, minimal rest 

-Complete ... don't remember the reps here, but it was a really good pump finisher for my biceps. 

10/18/24

7 Mile Run 

-Ran around 64 minutes, kept the pace nice and easy, didn't get the exact time. Perfect fall weather in Washington DC ... about 70 and sunny with a nice breeze. Great way to end my work week. 

10/17/24

AM Workout (0545) 

Today was a solid workout overall, felt decent and got a massive pump. This volume was a longer workout, took about 90 minutes ... Great way to start the day. 

A.

Strict Press

2 sets x 5 reps

Heavy as possible.

-This went 95#, 145#, 175# x 4 ... I was hoping to get 2 sets at 175#... but that first set thrashed me and I only got 4 reps. 

B.

Wide Grip Bench Press

3 sets x max reps @ 90% (255#)

90% of your one rep max bench press.

-3,3,3

C.

Wide Grip Long Pause Bench Press

3 sets x 2 reps @ 83% (235#) 

83% of your one rep max bench press.

-Complete

D.

Floor Press

5x5 

Try to increase weight over last week (185#) 

-205#, 4 sets of 195# ... I was trying for 205 across, but dropped it down to 195 after how tough that 1st set was. 

E.

Dumbbell Bench Press 

4 sets x 8 reps

Choose a weight you can handle for all 4 sets.

-2x75# DB 

F.

Dumbbell Strict Press

5 sets x 10 reps

10 reps each side. Choose a challenging weight.

-2x35# DB 

G.

Incline DB Skull Crushers 

4 sets of 10 

Band Pull-Aparts

4 sets x 10 reps

Rest :60-:90 

-2x35# DB, 1 red band 

H.

Rope Tricep Push-Downs 

5 sets of 20 

Rest :60-:90 

-45# 

PM Workout (1515) 

Got to workout with my wife this afternoon, which was nice. We put something toegther on the spot. Overall I got a nice workout out of this, wasn't too taxing, but it was nice to move and get my HR up a bit. 

A.

Every 3 for 15 (5 sets) of:

12 Strict Pull-ups (unbroken)

-Complete

B. 

Every 5 for 25 (5 sets) of:

21/15 Calorie Echo Bike

15 Toes-to-Bar

9 Strict HSPU 

-2:15 

-2:25

-2:45

-2:47

-2:55 ... overall this was some fun conditioning... all sets unbroken, just got a little slower on the bike and took a bigger rest between the toes-to-bar and HSPU each set ... fun stuff. 

10/16/24

 Complete Rest 

10/15/24

AM Workout (0545) 

Today was a solid session overall, it was a ton of squatting in parts A and B ... this left me exhausted for the rest of the session... after 3 days on of training and all the squatting, accessory/abs today was extra challenging. Overall a great workout though, enjoyed getting this in. 

A.

Back Squat

6 sets x 6 reps @ 80% (350#) 

80% of your one rep max back squat. Rest 2-5 minutes between sets

-Complete ... kept the rest right around 3 minutes, felt solid. 

B.

Back Squat

1 set x max reps @ 80% (350#) 

80% of your one rep max back squat.

-10 reps ... tough. 

C.

Dimmel Deadlift

3 sets x 10 reps

Challenging weight, perfect form.

-245# 

D.

Barbell Calf Raises 

3 sets x 20 reps

-185#

F.

Every 2 for 20 (10 sets) of: 

‘Durante Core’ (hollow rocks, v-ups, tuck-ups, :hollow hold) x 11 reps each movement 

-Complete 

PM Workout (1600)

5 Mile Run

-Complete ... didn't get the exact time, but ran with my office's run club and we ran slow.... probably around 9:30 - 10:00 miles. 

10/14/24

Today was a solid workout overall ... enjoyed getting this in and it was nice to feel a little stronger on benching than in the past few weeks. 

A. 

Bench Press

6 sets x 6 reps @ 75-80% (225-240#) 

80% of your one rep max bench press.

-235# for 5 sets of 6 and then only 5 reps on the last set ... overall felt good on this though. 

B.

Spoto Press

1 set x 3 reps

Work up to a 3 rep max.

-185#, 205#, 225# 

C.

Spoto Press

3 sets x 3 reps @ 90% (205#) 

90% of the 3 rep max you just hit.

-Complete 

D.

 Incline Dumbbell Bench Press

4 sets x 8 reps

Choose a challenging weight.

-2x75# DB 

E.

Diamond Push-ups 

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

-Complete

F.

Cable Flyes - High to Low

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

-25# crossover symmetry bands 

G. 

EZ Bar French Press 

Inverted Skull Crushers 

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

-85# bar, BW ISC

H.

Bench Dips 

4 Sets x Max Reps 

Rest :60 

-Went across at 10 reps... rough ... totally fried in my chest/triceps by this point. 

10/13/24

Today was a great workout. I really enjoyed getting this in and felt solid throughout. I felt strong on the deadlifts and got a great pump from everything else. Great day in the gym. This low stress / no parenting weekend has really helped me mentally... takes lots of pressure off given I'm not waiting for a toddler to wake up during my entire workout and having to immedietly rush off the parent/work right after lifting. Really happy to just enjoy myself and get this workout in.   

A.

Sumo or Conventional Deadlift

5 sets x 8 reps @ 78% (425#) 

78% of your one rep max deadlift, of the style you choose.

-Complete, felt strong, last set was tough!

B.

Front Squat

1 set x 3 reps

Work up to a 3 rep max.

-245#, 275# ... was hoping to go a little heavier on this, but after part A 275# felt like 375#! Called it there. 

C.

Pendlay Row

5 sets x 5 reps

As heavy as possible.

-205#

D.

Weighted Pull Ups

5 sets x 5 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.

-35#

E.

Lat Pulldowns 

3 sets x 10-15 reps

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

-125#, 3x10

F.

Barbell Curls

4 sets x 12 reps

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

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.

-75# curls, 2x15# DB for SR

G.

Hammer Curls

4 sets x 10 reps

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

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.

-2x35# DB, 2x15# BOSR

H. 

4 Sets:

KB Side Bends x 12 reps/side 

Ring See-Saws x 10 reps 

Minimal Rest 

-Complete, 70# 

10/12/24

Complete Rest 

10/11/24

Today was a fun and solid workout ... my wife and son are traveling, so I am home alone AND I am working from home today... much needed de-stress ... life has been getting the best of me lately and it was really amazing to have a slow and low stress start to my day and then ease into this workout around 0830. Great day in the gym, got a solid pump and enjoyed myself. 

A.

Strict Press

4 sets x 3 reps

Come as close to failure as possible with out actually failing, at the given rep range.

-165# across 

B.

Wide Grip Bench Press

3 sets x max reps @ 88% (250#) 

88% of your one rep max bench press.

-3,3,3 

C.

Wide Grip Long Pause Bench Press

3 sets x 3 reps @ 80% (235#) 

80% of your one rep max bench press.

-Complete

D.

Floor Press

5 sets x 5 reps

Choose a weight you can handle for all 5 sets.

-185# across... havent' been floor pressing and this was much harder than I thought it would be. 

E.

Behind The Neck Snatch Grip Strict Press

4 sets x 8 reps

Banded Tricep Extension

4 sets x 10 reps

-75# SGSP and 1 green band

F.

DB Tricep Extensions

4 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.

-4x12 with 75# 

G.

4 Sets: 

Tricep Kick-Backs x 12 reps 

Bench Dips x 10-15 reps 

-2x15# and 10 dips per set