4/13/25

 4-6 Mile Easy Run - TBD

4/12/25

Today was a decent upper body pump, nice to get this in early ... woke up at 0500 to try to sneak this in before my kids woke up... almost finished it before they were up around 0630. 

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 40-60%

Perform Upright Barbell Rows@40-60% intensity for 1-2 sets of 10-15 reps. 

-Complete 

B.

Bench Press

5 sets x 5 reps @ 70% (225#) 

70% of your one rep max bench press.

-Complete ... light sets. 

C.

Alternating Dumbbell Bench Press

3 sets x 12-15 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. 12-15 reps per arm.

-2x50# for 3x15 

D.

Strict Press

3 sets x 5 reps @ 65-70% (135-145#) 

65-70% of your one rep max strict press.

-3x5 with 145# 

E.

Seated DB Strict Press 

3 sets x 12-15 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. 12-15 reps per arm.

-2x35# for 3x15 

F.

Tricep Extensions

3 sets x 12-15 reps

Aim to reach failure, within the given rep range. These can be any form of cable pull-downs or banded pull-downs. 

-3x15, 80# push-downs 

G.

DB French Press 

3 sets x 12-15 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets.

-3x15 with 60# 

H.

Every 2 for 10 minutes (5 sets) of: 

'Durante Core'

-Complete

4/11/25

 Complete Rest 

4/10/25

Today was a solid lifting session ... lots of different movements, but overall got a decent pump out of this. Definitely easier than the workouts I've been doing, but this is the first week of the cycle. 

A.

Bench Press

4 sets x 3 reps @ 75-80% (225-240#) 

75-80% of your one rep max bench press.

-240# ACROSS 

B. 

Weighted Dips 

3 sets x 5-8 Reps 

-3x8 with 35# 

C.

Barbell Rows 

3 sets x 12-15 reps

-3x15# with 185#

D.

Bicep EZ Bar 21s 

3 sets x 21 reps

-75#

E.

DB Isometric Hold Curls

3 sets, 30 sec hold at 90-degree angle

-2x25# DB 

F.

Dumbbell Side Raises

3 sets x 12-15 reps

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

-2x15# 

G.

Dumbbell Bent-Over Side Raises

3 sets x 12-15 reps

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

-2x15# 

H.

Shoulder "I"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. 

-Crossover symmetry, 7# bands

I.

Shoulder "Y"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables.

-Crossover symmetry, 7# bands 

J.

Shoulder "T"s

3 sets x 20 reps

Can be done prone with dumbbells or standing with bands/cables. 

-Crossover symmetry, 10# bands 

4/9/25

Got in a lower volume day … jumped into a CF class and did what was on the board. Haven’t done a wall-ball in many months (maybe over a year?) and they felt great… just like riding a bike, it doesn’t go away. 

A.

Every 2 for 16 (8 sets) of: 

Back Squat x 3 reps 

-315# for 2 sets, 335# for 2 sets, 345# for 2 sets, 355# for 2 sets 

B.

For time:
45 Wall-Balls (20/14#)

400m Run

30 Wall-Balls (20/14#)

400m Run

15 Wall-Balls (20/14#)

400m Run

-9:31 … unbroken. 

4/8/25

Got in a crossfit workout (part A) and then hit my powerlifting stuff. Overall a fun session... the crossfit was fun and challenging ... got a nice pump from the lifting... haven't been doing crossfit/cardio before lifting in a long time and it definitely makes the weights feel heavier... but still got in the lifting and enjoyed it. Solid variation in my training. I definitely miss doing crossfit. 

A.

AMRAP 20:

15/12 Cal Assault Bike

12 Toes-to-Bar

9 Burpees

3 Ring Muscle-ups 

-6 Rds + 12 T2B 

B.

Deadlift 

4x4 @ 385#

2x2 @ 440# 

1x8+ @ 385 

-12 reps at 385# 

C.

Pull-Ups

3 sets x 12-15 reps

Come as close to failure as possible without actually failing, within the given rep range. If body weight is too easy, add weight.

-3x10, BW 

B.

Supinated Pull-ups 

3 sets x 12-15 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. Add weight if necessary

-3x8, BW 

C. 

DB Pull-Overs 

3 sets x 15-20 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets.

-3x15 with 45# 

D.

Dumbbell Curl

3 sets x 12-15 reps

The goal is to come as close to failure as possible within the given rep range without actually failing for all three sets.

-3x12 with 2x30# 

4/7/25

Today was fun ... got in a CF class (part A) and then started a new powerlifting cycle. I typically would break these up, but crammed everything in this AM. Overall had a great session. Nice to move / breath on the CF and got a huge chest/tricep pump from the rest of this. 

A.

3 RFT:

300m Row

15 Box Jumps (24/20”)

Rest 3:00 

3 RFT:

300m Row

15 KBS (53/35#)

Rest 3:00 

3 RFT:
300m Row

16 KB Goblet Box Step Ups (24/20” w/ 53#) 

-Result = 

5:25 

13:37 (5:12)

23:07 (6:30) ... all sets unbroken, last couplet by far the most challenging. 

B.

Bench Press

4 sets x 8 reps @ 60% (185#) 

60% of your one max rep bench press.

-Complete

C.

Bench Press

3 sets x 10-12 reps

Lower the weight to a number that will have you reaching failure within the given rep range.

-165# for 3x12

D.

Close Grip Bench Press

3 sets x 10-12 reps

Aim to reach failure within the given rep range.

-3x10 with 135# 

E.

Tricep Rock-n-Rolls

3 sets x 12-15 reps

-2x40# DB for 3x12

F.

Dumbbell Side Raises

3 sets x 12-15 reps

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

-3x10 with 2x20# 

G.

Dumbbell Bent-Over Side Raises

3 sets x 12-15 reps

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

-3x10 with 2x20# 

4/6/25

4 Mile Run 

-37:15 total time ... kept this nice and easy ... ran easy around Annapolis. Really happy to move and sweat and get this in. 

4/5/25

 Complete Rest 

4/4/25

 AM Workout (0930)

3 Mile Easy Run

-Complete ... ran around a 9:00 pace ... took this nice and easy ... didn't push the pace ... was fairly hungry and generally not feeling great on this run... was up since 0400 with the newborn ... didn't eat enough beore stepping out the door for this at 0930. Overall happy to get it in and be pain free in my achilles. 

PM Workout (1515)

Snuck this in during the early afternoon ... overall a light volume lifting session, but it was fun to clean some weight and front squat. This is my de-load week, so I put together this workout on the spot and didn't push the loading much. 

A.

Every 2 for 20 (10 sets) of:
3-Pos Clean (high hang, below knee, floor) - build up to a tough complex for the day

-135# x 2 sets, 165# x 2 sets, 185# x 2 sets, 205# x 2 sets, 225# x 2 sets 

B.

Every 2 for 10 (5 sets) of:

Front Squat x 2 reps - build up to a heavy double for the day 

-255#, 275#, 295#, 305#, 315# 

C.

EMOM 10: 

1 Rd 'Strict Cindy' 

5 Strict Pull-ups

10 Push-ups

15 Squats 

-Complete 

4/3/25

Today was an active recovery session ... really enjoyed getting this in ... wasn't too taxing, but it was nice to breath and move. 

A.

3 Sets:

KB Side Bends x 3 reps/arm 

Banded Hip Circle Air Squats x 10 reps 

Plank x :60 

straight into… 

3 Sets:

Wall Sit x :30 

Side Pank x :30/side 

10 Single Leg Hip Lift 20X0 R 

10 Single Leg Hip Lift 20X0 L  

-Complete 

B.

On a 30:00 Running Clock: 

4 RFT:

Ski 250/200m

10 Supine Toes to Bar (3sec lowering)

 Rest until 20:00 then... 

4 RFT:

500/450m Bike Erg

10 Barbell Windshield Wipers (135/95#) 

 Rest until 20:00 then... 

4 RFT:

250/200m Row

20 Alternating Single-Leg V-ups 

-Complete ... each of these took about 7 minutes ... kept this at an easier/comfortable side. 

4/2/25

  Further Complete Rest ... this is the first time I've taken 3 days off in a long time! 

3/31/25 and 4/1/25

 Complete Rest / start of deload week (despite sneaking in an extra bench workout yesterday...) 

3/30/25

AM Workout (0800)

4 Mile Easy Run 

-Ran about 37 minutes ... 9:15ish mile pace ... great run around Annapolis, it was about 60 degrees and a tad humid. Really nice to go running on a warmer morning in only a T-shirt and shorts! It has been a long and cold winter... really happy to get out and run pain free in some good weather. 

PM Workout (1330)

Had a suprisingly solid workout this afternoon... missed a couple reps on bench, but I wasn't too upset about that. I had been working up to 5x8 at 225# and I was supposed to rest this week... but benching has been feeling good, so I went for 5x10 at 225#... got through 3 sets and then missed some reps on the last two sets... overall still got a massive pump out of all of this and generally felt good. 

A.

Bench Press 

5 sets: 10 Reps – @ 75% (225#)
*Rest 2:00-2:30 b/t sets

-10,10,10,9,8 

B.

Reverse Grip Incline DB Bench Press 

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

-2x35# DB 

C.

Hex Press

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

-2x60# DB 

D.

Strict Dips

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

-BW

E.

Banded Flyes

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

-2x25# crossover symmetry band 

F.

DB Skull Crushers 

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

-2x35# DB 

G.

Rope Push-Downs 

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

-60# 

3/29/25

Got a good squatting session in... cut out a bit of the leg volume today, but got all the squats. Felt decent sqautting today, much better than the DL/Pressing went the last couple workouts. 

A.

Back Squat 

5 sets: 8 Reps – @ 80% of 1RM (345#)
*Rest 2:00-2:30 b/t sets

-Complete 

B.

Toe-Raised DB RDLs

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

-2x50# DB 

C.

DB Calf Raises 

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

-2x75# DB

D.

Every 2 for 10 (5 sets) of:

'Durante Core' x 12 reps each movement 

-Complete ... haven't done this with the added reps in a while... was tough! 

3/28/25

Jumped into the CF class today and had a great time... this was a tough workout on my lungs, definitely felt the last few intervals. It was nice to just sweat and move and not lift heavy after a couple of really tough/rough lifting sessions this week. 

A.
Every 6:00 for 30:00 (5 sets) of: 

500/400m Row

20 Burpees Over Rower (lateral)

20 KBS (70/53#)

-Fasest/slowest went 3:10 and 3:49 ... overall this was some solid crossfit style interval work ... felt decent throughout, got a lot of intensity out of this. Unbroken on the KBS and kept a fairly consistent pace on the other movements, definitely slowed a bit on my burpees the last two sets. Fun stuff, solid workout. 

3/27/25

Today was a rough workout... definitely didn't feel great ... overall been going through an emotionally exhausting time waiting for my next child to be born and it is weighing on me/our household ... tried to get what intensity I could out of this ... cut out the volume a bit and just tried to get what intensity I could out of this. 

A.

Strict Press 

5 sets: 8 Reps – @ 80% of 1RM (155#)
*Rest 2:00-2:30 b/t sets

-8,8,7,6,6 ... felt like ass. 

B.

Seated DB Press 

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

-2x35# 

C.

Seated Lateral 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.

DB Pull-Overs 

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

-35#

F. 

5 Sets:

10 EZ Bar Curls 

10 EZ Bar French Press 

Rest :60

-65# 

G.

DB Curls 

DB Skull Crushers 

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

-2x35# 

3/26/25

 Complete Rest 

3/25/25

AM Workout (0745)

4 Mile Easy Run 

-38:02 … kept a consistent 9:30/mile pace. I really enjoyed getting this in …. it was about 50 degrees, sunny and no win. Great way to start the day. I always enjoy running around Annapolis. Had a little achilles pain the first ~10 minutes, but once I got warmed up I had zero pain, which was awesome. 

PM Workout (1400)

This afternoon was rough... I felt okay going into this, but after the deadlifts I was THRASHED. After that 5th set I got a decent headache and nausea and basically had to end the workout... cut out a bunch of the volume, scaled down the movements and just called it. This was a huge RPE and messed me up... but overall happy with my effort on the DLs ... definitely some of the heaviest volume I've ever pulled. 

A.

Deadlift 

5 sets: 8 Reps – @ 80% of 1RM (440#)
*Rest 2:00-2:30 b/t sets

-Complete 

B.

Strict Pull-ups

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

-BW

C.

Ring Rows 

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

-BW

D.

Straight Arm Lat Pull-Downs

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

-2x25# crossover symmetry bands 

E.

Reverse Barbell Curls 

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

-45# 

3/24/25

Today was a super solid chest/tricep pump ... got this in at home and got it done in less than an hour, got a great pump and enjoyed getting this in. 

A.

Bench Press 

5 sets: 8 Reps – @ 75-80% of 1RM (225-240#)
*Rest 2:00-2:30 b/t sets

-225# across 

B.

Alternating Incline DB Bench

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

-2x35# 

C.

Flat DB Bench

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

-2x60# 

D.

Incline DB Chest Fly

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

-2x15# 

E.

DB French Press

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

-60#

F.

Tricep Cable Extensions

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

-60# 

3/23/25

Today was an active recovery / cardio day ... workout was a little tougher than I was originally planning to do, but overall got a nice sweat / workout out of this. Looking forward to lifting this week. 

A.

EMOM 30:

Min 1 - 12 GHD Sit-ups

Min 2 - 15 Cal Ski

Min 3 - 15 Cal Assault Bike 

-Complete ... but got these reps for the first 6 sets ... then for the last 4 sets dropped the calories on both movements to 12 ... this was getting tough around the 6th set and just had to pull back on the pace a bit. Still got a great workout, enjoyed getting this in.

B.

10 Minutes lower body mobility

-Complete 

3/22/25

Complete Rest 

3/21/25

Today was a solid lower body / core workout ... kept the volume a bit lower, but was happy to get this in. Squatting took a bit out of me, but overall had a good time doing this. 

A.

Back Squat 

5 sets: 7 Reps – @ 80% of 1RM (345#)
*Rest 2:00-2:30 b/t sets

-Complete, felt solid, much better than last week's sets of 6, which was suprising. 

B.

DB Goblet Squats

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

-75# DB 

C.

Seated Calf Raises 

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

-2x75# DB 

D.

Every 2 for 12 (6 sets) of:

'Durante Core' 

-Complete 

3/20/25

Today was a super solid workout. I had a bit of a rough day at work and got this in after work... really tried to pushing the loading and I was happy with how strong I felt / got a massive pump. 

A.

Strict Press 

5 sets: 7 Reps – @ 75-80% of 1RM (155#)
*Rest 2:00-2:30 b/t sets

-Complete ... no misses ... big effort here, but I am proud of this. 

B.

DB Strict Press 

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

-2x45# 

C.

Plate Front Raise + Side Raise Eccentric 

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

-2x15#

D.

‘Death by Strict Dips’ 

-13 + 7 reps 

E.

5 Sets:
10 Push-ups

10 Strict Pull-ups

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

-Complete

F.

5 Sets:

10 Preacher Curls

20 Rope Extensions 

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

-90# Preacher Curls and 50# rope extensions... massive pump finisher 

3/19/25

Easy 5 Mile Run

-Ran around the national mall, it was 70 degrees ... probably the nicest day yet this year ... happy to get this in and happy to not have achilles pain ... the program I've been doing is really helping ... didn't time this run, but was probably running around a 9:30 ish pace ... great way to end my work day. 

3/18/25

Today was a super solid workout / pump... I took the day off work to help my wife with parenting / stuff around the house... snuck this in during the early afternoon.  I was still a bit sore in my hamstrings from the squatting on Sunday, but once I got warm and foam rolled my hamstrings a bit I got through the deadlifts. Definitely took a little over 2:30 (closer to 3 / 3:30) on the last couple of sets for the rest interval... it was just heavy and I was sore, but I got all the reps. 

A.

Deadlift

5 sets: 7 Reps – @ 80% of 1RM (440#)
*Rest 2:00-2:30 b/t sets

-Complete 

B.

‘Death by Strict Pull-ups’ (supinated grip) 

-9 + 8 reps 

C.

Pendlay Row

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

-155# 

D.

Narrow Grip Neutral Lat Pull-Down

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

-115#

E.

Barbell Curls

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

-95# ... this turned into 'cheat curls' but was still a great pump 

F.

DB Hammer Curls

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

-2x35# 

G.

3 Sets:

KB Side Bends x 15 reps/side

Abwheel Rollouts x 10 reps 

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

-Complete 

3/17/24

AM Workout (0520)

Every 4 for 32 (8 Sets) of:
25 Cal Ski
25 Cal Bike Erg

-Complete ... this was fun/nice cardio ... the original workout called for 30 cals on each, but I did that for the first set and the RPE was a bit higher than I was looking to get into on a Monday morning... but cut it back to 25s for each of the remaining sets and this left me about :45-:60 rest each interval ... nice way to start the week with some light aerobic work. 

PM Workout (1400)

Today was a solid workout ... got a solid chest/tricep pump. 

A.

Bench Press

5 sets: 7 Reps – @ 75 - 80% of 1RM (225-240#)
*Rest 2:00-2:30 b/t sets

-Complete, across at 225# (75%) ... kept the weight a bit lighter this week given I was training alone / didn't have a spotter. Got all these reps comfortably. 

B.

Incline DB Bench Press 

4 sets: 10 reps - RPE 7

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

-2x60# 

C.

DB Bench Press 

4 sets: 10 reps - RPE 7

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

-2x70# ... went 4x8 

D.

DB Fly 

4 sets: 10 reps - RPE 7

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

-2x30# 

E.

Standing DB Tricep French Press 

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

-50# 

F.

Incline DB Skull Crushers

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

-2x30# 

G.

Overhead Rope Extensions 

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

-30#