03/09/25

A.

Front Squat

10-8-6-4-2-1 

Build up over the following rep scheme to a heavy single 

B.

On a 24:00 Clock:

AMRAP 4:

DB Burpee Box Step-Overs (2x50/35# DB over 20” Box) 

Rest 2 minutes then… 

AMRAP 4:
Calories Bike Erg 

Rest 2 miuntes then… 

AMRAP 4:

Manmakers (push-up on DBs, row R, row L, DB squat clean thruster) w/ 2x35/25# DB 

rest 2 minutes then…

AMRAP 4:
Calories Bike Erg 

C.

Every 2 for 10 (5 sets) of:

'Durante Core' 

03/08/25

Complete Rest ... was going to do a leg workout today, but my son was up at 5 am (when I planned to get a workout in) and so I shifted the workout to tomorrow. 

03/07/25

Today was a solid shoulder / upper body pump... got some good intensity out of this. 

A.

Strict Press 

4x10 

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

-145# for 10,9,8,7... rough. 

B.

Seated DB Shoulder Press 

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

-2x50# 

C.

DB Y Raise 

4 sets: 10 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.

5 sets:

10 Deficit Push-ups (Hands and Feet on 45#s)

10 Pull-ups 

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

-Complete, BW

F.

Dips 

4 sets: 10 reps - RPE 7

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

-Complete, BW

G.

Barbell 21s 

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

-45# 

H.

GHD Sit-ups

3 sets: 20 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-Complete

03/06/25

Easy ~3 Mile Run

-Complete, untimed ... ran very slow, was just feeling out my achilles as it hasn't hurt for a few weeks. It was a bit sore in the eveninng after this, but didn't feel too bad the next day. Overall it is definintely getting bettter. 

03/05/25

 Complete Rest ... very sore from the last couple days. 

3/04/25

AM Workout (0520)

A.

Row 10k

-Complete ... this took about 43 minutes flat ... was rowing closer to a 41-ish pace for a lot of this, but my 2 year old woke up early and was messing me with throughout this ... slowed my time down a bit, but I still got a great cardio session / sweat out of this ... nice way to start my day. 

PM Workout (1430)

Today was a solid back/bicep workout, got a solid pump. 

A.

Deadlift

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

-315#, 405#, 425#, 425# 

B.

Weighted Strict Pull-up

Work up to a 1 RM 

then… 

1 ME Set of BW Pull-ups

-Up to around 90# and the 21 BW 

C.

Cable Rows 

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

-80#, 90#, 90#, 90# 

D.

Lat Pull-Downs

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

-75#, 75#, 75#, 65# 

E.

DB Spider Curls 

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

-2x20#

F.

EZ Barbell Curls

4 sets: 10 reps - RPE 7

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

-70#

G.

GHD Sit-ups

3 sets: 20 reps
*Rest 1:00-1:30 b/t sets

-Complete

3/03/25

I was a bit tired and not feelingn great going into this workout... my son is sick and woke up throughout the night and I was up with him from 0440 onward until I left for work around 0700... overall a rough start to my work-week... but tried to get what intensity I could and I got a solid chest/tricep pump from this. 

A.

Bench Press 

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

-215# for 10,10,10,9 

B.

Incline Bench Press 

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

-135# across 

C.

DB Bench Press 

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

-2x60#

D.

Hex Press 

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

-2x40#

E.

Peck Deck Machine

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

-100#, 100#, 115#, 115# 

F.

DB Skull Crushers 

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

-2x35# DB

G.

Seated DB Overhead Extension

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

-65# 

3/02/25

 Complete Rest 

3/01/25

This was more of an active rest day. It was nice to move through this and nnot stress about the outcome at all. Just got a little sweat, nice way to start my day. 

A.
2 RFT, at a consistent easy/moderate aerobic pace 
1,500m Row
3,500 C2 Bike
1,000 Ski

-Complete ... took about 36 minuntes. 

2/28/25

Overall a lower volume session today... but I was a bit tired and the squats took a lot out of me ... but this was still good to get in and put in some lower body work, even if I cut out some volume. 

A.

Back Squat 

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

-325# across ... tough ... probably more than an RPE 7, but got all the reps. 

B.

Barbell RDLs

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

-135# across

C.

Seated DB Calf Raises (2x75# DB) 

Abwhell Rollouts 

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

-Complete 

2/27/25

 AM Workout (0520)

Today was overall some decent movement / cardio ... not too taxing, but nice to sweat and work on my SHSPU 

A.

Every 2 for 10 (5 sets) of:

‘Durante Core’ 

-Complete 

B.

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 

C.

10 RFT:

21 Cal Row 

7 Strict HSPU

-20:13 ... this was fun ... programmed this myself and it was good for where I'm at physically ... lots of time on the rower, all HSPU sets unbroken. 

PM Workout (1430)

Had a decent upper body pump this afternoon. 

A.

Strict Press 

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

-135# across

B.

Seated Supported DB Press 

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

-2x50# across 

C.

DB Snow Angel Raises 

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

-2x20# across ... this was supposed to be for sets of 10... but I only had 10 or 20# dbs and I made the jump to 20# and it was tough to get sets of 8

D.

Dips

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

-Complete, BW

E.

5 Sets:

Diamond Push-ups x 10 reps 

Supinated Strict Pull-ups x 10 reps 

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

-Complete, BW 

F.

5 Sets
10 Cali Press RPE 8/10

10 Barbell Drag Curls RPE 8/10
-rest 1 minute b/t set-

-Complete, 95# CP and 65# curls 

2/26/25

 Complete Rest 

2/25/25

AM Workout (0530)

A.

10k Row 

-Took about 41:30 ... kept this nice and easy and got through it, nice sweat / start to a long day. 

PM Workout (1400)

Got a decent back / bicep pump today. Felt strong on the deadlifts. 

A.

Deadlift

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

-315#, 405#, 405#, 405# 

B.

Strict Pull-ups

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

-BW

C.

Cable Rows 

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

-80#, 80#, 90#, 90# 

D.

Lat Pull-Downs

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

-60# across 

E.

Single-Arm DB Preacher Curls

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

-20#, 20#, 25#, 30# 

F.

Cable Curls 

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

-42.5# 

G.

GHD Sit-ups

4 sets: 20 reps 

Rest 1:00 b/t sets 

-Complete

2/24/25

AM Workout (0515)

A.

Front Squat, work up to a heavy double using the following rep scheme

10-8-6-4-2 

Rest 2-3 minutes between sets 

-185# x 10, 225# x 8, 275# x 6, 295# x 4, 320# x 2 

B.

For time: 

10,9,8… 

Devils press (2x35/25#) 

1,2,3…. 

DB Thrusters (2x35/25#) 

-12:56 ... ROUGH ... the back end of this is a whole lot of thrusters ... this was a fun workout though, I programmed it myself and enjoyed getting this in. Solid crossfit cardio. 

PM Workout (1415)

Today was overall a solid upper body pump ... didn't feel particularly great, but got everything in and enjoyed myself. 

A.
Bench Press 

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

-215#, 215#, 215# x 9, 215# x 8 ... rough. 

B. 

Incline DB Bench Press 

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

-2x60# 

C.

Alternating DB Bench + Double DB Bench 

4 sets: 8 Reps (each side and then together)- RPE 7
*Rest 1:00-1:30 b/t sets

-2x45# 

D.

Cable Flyes

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

-2x25# 

E.

Barbell Skull Crushers 

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

-70# 

F.

Overhead Rope Extensions 

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

-35# 

G.
Bench Dips 

4 sets: Max reps
*Rest 1:00  b/t sets

-15,15,13,10 

2/23/25

A.

3 Sets:

KB Side Bends x 15 reps/side 

Ring See Saw x 10 reps

Russian Twists x 30 reps 

Minimak Rest

-Complete, 70# KB for side bends and 45# plate for twists 

B.
Every 12 for 36 (3 sets) of:
60 Calorie Bike Erg
30 Burpee Box Jump Overs (24/20")
800m Ski Erg

-Complete ... sets went 10:03 / 10:12 / 10:20 ... fairly consistent aerobic pace here ... burpees were by far the worst part. Nice to sweat and move. 

2/22/25

Complete Rest 

2/21/25

Today was a solid leg workout ... not too taxing overall, felt solid on the back squats. Added in the hamstring curl and quad extensions as I was working out in a traditional bodybuilding gym ... hoping to incorporate these into my leg workouts over this next year and see if there is any actual imporvemnt in my lower body strength/composition. 

A.

Back Squat

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

-315# across 

B.

Alternating Barbell Back Rack Lunges 

3 sets: 20 reps, alternating (10 reps each leg) - RPE 7-8
*Rest 1:00-1:30 b/t sets

-135#

C.

Hamstring Curls 

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

-75#, 85#, 95# 

D.

Quad Extensions 

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

-70#, 85#, 105# 

E.

DB Seated Calf Raises 

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

-2x60# DB

F.

GHD Sit-ups

3 sets: 20 reps 

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

-Complete 

2/20/25

AM Workout (0520)

It took every ounce of discipline and effort I had to get this in... slept like shit last night and was awake at 0300... my 2 year old came into my room at 0400 demanding to sleep in our bed... was awake until I was scheduled to get up at 0445 ... difficult way to start the day, particularly when I'm off to work the worst job I've ever had (90 minute commute, one way, to be glued to a pentagon cubicle from 0800-1600 M-F) ... this is a rough time in my life and I'm trying to figure out a routine this works for me... but it is just difficult and tough to find effort and resolve. 

A.

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

B.

Every 5 for 25 (5 sets) of:

AMRAP 3: 

350/300m Row

9 Strict Pull-ups

Max Reps Wall Walks 

-6,5,5,4,5 ... was much happier after I got rolling into this and just put forth effort / shook off the tiredness. Nice to get in some crossfit cardio. 

PM Workout (1445)

Had a decent upper body workout today... definitely got a massive arm pump from this. 

A.

Strict Press 

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

-135# for 10,10,10, 8

B.

Seated Supported DB Press

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

-2x35# DB 

C.

Lateral Raise

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

-2x10# DB 

D.

5 Sets:
10 Tempo Push-ups (3 second eccentric) 

10 Supinated Strict Pull-ups

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

-BW

F.

3 Sets:

EZ Bar 21s - RPE 7-8

10-15 Dips - RPE 7-8

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

-40# bar ... 10,10 ,8 dips ... rough. 

G.

3 Sets:

15 DB Skull Crushers  - RPE 7-8

15 DB Curls - RPE 7-8 

-2x25#

2/19/25

 Complete Rest

2/18/25

AM Workout (0520)

A.

Row 10k

-This took about 42 minutes ... kept a casual pace and got a sweat ... this made me much happier to get up and start my day with intention and get some cardio in... rushing straight off to work without some activity was wearing on me mentally. Grateful to get this in. 

PM Workout (1415)

Got this pump at the pentagon gym... overall a solid back/arm session. 

A.

Deadlift 

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

-315#, 365#, 385#, 405# ... beltless 

B

Strict Pull-ups

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

-BW ... went 10,10,10, 8 ... rough 

C.

Cable Rows

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

-70#

D.

Supinated Grip Narrow Lat Pull-Downs 

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

-100#

E.

Incline DB Curls

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

-2x15#

F.

Hammer Curls

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

-2x30# 

G.

Narrow Grip Cable Curls

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

-35#

2/17/25

Today was overall a decent workout ... have tons of life stress right now and it was tough to focus, but overall I got a decent pump and I felt much better today than I did last weekend for the my chest/upper body pressing workout... looking forward to getting fully back in shape in the near future. 

A.

Bench Press 

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

-205# 

B.

Incline DB Bench Press

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

-2x60# for 15, 13, 11 ... rough. 

C.

Single Arm DB Bench Press 

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

-50# 

D.

Cable Flyes 

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

-2x25# crossover symmetry bands 

E.

DB Bar French Press 

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

-60# 

F.

Rope Tricep Extensions 

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

-60# 

G.

Every 2 for 10 (5 sets) of:

‘Durante Core’ 

-Complete 

2/16/25

 4 Mile Run 

-9:35 average pace ... total time around 38 minutes ... I was REALLY happy to get this in pain-free. Still not running super fast, but to move and not constantly feel achilles pain is nice. The rehab I am doing is really working and I am grateful to be able to run, even if not in a coherent training plan, moving without pain is great. 

2/15/25

Today was a solid workout, it was nice to workout at home before my son was awake. First time squattingn in a couple weeks, it went well overall, happy to still hit 315# for 10 without a huge RPE. 

A.

Back Squat

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

-225#, 275#, 295#, 315# 

B.

Alternating DB Reverse Lunges (Farmer's Carry) 

3 sets: 20 Alternating (10 reps, each leg) - RPE 7-8
*Rest 2:00-2:30 b/t sets

-2x50# DBs 

C.

BB Good Morning 

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

Seated Calf Raises 

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

-135# GM, 2x50# DB 

D.

Every 2 for 10 (5 sets) of:

Plank x :60 

-Complete, BW

2/14/25

Today was a decent cardio workout. Had the day off work, it was nice to sleep in a litte bit and start my day with a workout at 8 am ... overall felt decent on this, burpee pull-ups suck regardless of how fit you are, but lungs felt decent overall throughout this, which was suprising given I've really cut back on cardio / overall training volume the last couple months.

A.
Every 5 for 30 (6 sets) of:

300/250m Row

20 DB Snatches (50/35#)

10 Burpee Pull-ups 

-Complete ... fastest/slowst were 2:35 and 3:10 ... most sets were right around 2:45-2:50 ... fun stuff overall, nice to move and sweat and not too taxing of a cardio session. 

2/13/25

I was elated to be able to get this workout in at home... this is the first workout I've felt 'normal' since surgery/illness... not sure if my body is recovering or if I just felt this much better working out in the AM... but regardless, I am grateful to get this in and get a solid pump... my strict 0800 at my desk in the pentagon, plus surgery/flu has taken a toll on my schedule/workouts ... hoping to work out a schedule that allows me to workout in the morning, as it really helps with my overall wellbeing. Didn't have to today as I have a medical appointment ... Anyway... solid morning... even if the weights were light! 

A.

Strict Press 

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

-95#, 115#, 125#, 125# 

B.

Seated DB Strict Press 

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

-2x35# 

C.

Plate Snow Angels 

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.

4 Sets:
15 Push-ups

10 Strict Supinated Pull-ups 

*Rest 1:00-1:30 b/t sets - RPE 7-8 

-BW

F.

4 Sets:

10 EZ Bar French Press 

10 EZ Bar Curls 

*Rest 1:00-1:30 b/t sets - RPE 7-8 

-65# 

G.

KB Crush Grip Curl

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

-35#

H.

DB Kick-Backs 

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

-2x15#