8/13/25

 Complete Rest / travel back to US. 

8/12/25

Today was a solid workout ... put something together on the spot and enjoyed getting this in ... it was a variation of the bodybuilding program I had been following leading up to this exercise / travel ... overall got a nice pump out of this and enjoyed getting it in... looking forward to getting back to the states tomorrow and getting back into my normal training routine. 

A.

Reverse Grip Pull-Downs

3 Sets: 10-12 reps 

Rest 1-2 minutes

-Complete. don't remember the weights 

B.

Regular Grip Pull-Downs

3 Sets: 8-10 reps 

Rest 1-2 minutes

-Complete. don't remember the weights 

C.

Reverse Grip BB Row

3 Sets: 8-10 reps 

Rest 1-2 minutes

-155#

D.

Cable Rows 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-Complete. don't remember the weights 

E.

Stiff Legged DB Deadlift

3 Sets: 8-10 reps  

Rest 1-2 minutes

-2x50# 

F.

DB Pull-Overs 

7 Sets: 8-12 reps 

Rest :45 

-45# DB 

G.

Reverse Crunch

3 x 15-20

Med Ball Twist 

3 x 15-20

V-ups

3 x 15-20

Rest 1-2 Minutes 

-Complete ... kept it around the lower rep range ... but a solid ab finisher nonetheless. 

8/11/25

Got a short workout in today at a gym in London, just put something together on the spot and I enjoyed getting this in. Short/easier upper body workout, but got a nice pump. 

A.

Bench Press

5x5

Rest 2 minutes 

then... 

3x10 

Rest 2 minutes

-Complete ... 220# for the 5x5 and 198# for the sets of 10

B.

'Death by Strict Pull-ups'

-Complete ... got through the round of 9 and called it

C.

7 Sets:

Seated Bicep Curls x 8-12 reps

Rest :45

-Complete, 2x35# DB 

D.

7 Sets:

V-Bar Push-Downs x 8 -12 reps

Rest :45

-Complete, 70# 

8/10/25

 4 Mile Easy Run 

-Complete ... took about 40 minutes, but I wasn't really timing this run ... ran around London. Ran around St. Paul's Cathedral, Tower Bridge/Tower of London ... it was a beautiful morning and enjoyable run ... I didn't feel great as I got this in, but it was nice to shake things off coming off this military exercise. 

8/09/25

 Complete Rest 

8/08/25

 Complete Rest 

8/07/25

This exercise has generally been brutal... overnight shifts, tons of commute, difficulty finding enough quality food etc. ... happy to have gotten this workout in ... added some extra bench press. 

A.

Bench Press

5x5 

Rest 2 minutes 

then... 

3x10 

Rest 2 minutes 

-225# for 5x5, 185# for 3x10

B.

Flat Bench Fly 

4 Sets: 8-10 reps 

Rest 1-2 minutes

-2x25#

C.

Hammer Strength Incline Press 

3 Sets: 8-10 reps

Rest 1-2 minutes

-Complete, don't remember the weight. 

C.

Hammer Strength Low Press

3 Sets: 8-10 reps

Rest 1-2 minutes

-Complete, don't remember the weight. 

D.

Machine Bench Press 

7 Sets: 8-12 reps 

Rest :45 

-Complete, don't remember the weight. 

8/06/25

 Complete Rest / worked overnight last night ... got to sleep from about 0115 to 0520... overall this sucked and I don't feel great. 

8/05/25

Today was a decent enough workout... didn't feel particularly strong, but I did get a massive bicep pump. 

A.

Seated DB Press

4 Sets: 10-12 reps 

Rest 1-2 minutes

-2x55# ... this is lighter than I've been going the last few weeks... but just didn't feel great here so stayed at 55#s. 

B.

Seated Lateral Raise

4 Sets: 8-10 reps 

Rest 1-2 minutes

-2x20#

C.

Standing Lateral Raise 

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x20#

D.

Spider Bench Front Raise

7 Sets: 8-12 reps 

Rest :45 

-2x15# 

E.

Straight Bar Spider Curls

7 Sets: 10-12 reps 

Rest :45 

-70#

F.

DB Preacher Curls

3 Sets: 8-10 reps

Rest 1-2 minutes

-30# DB

G.

Incline DB Curls

3 Sets: 8-10 reps

Rest 1-2 minutes

-30# DBs

H.

Standing EZ Bar Curls 

7 Sets: 10-12 reps 

Rest :45  

-75#s 

8/04/25

Today was overall an okay workout... definitely feeling tired and not great from the 24 hour nature of the exercise I'm on ... but got in what I could and at least grateful to workout, even if it was a bad workout overall. 

A.

Overhand Pull-Downs

3 Sets: 10-12 reps 

Rest 1-2 minutes

-160#

B.

V-Bar Pull-Downs

3 Sets: 8-10 reps 

Rest 1-2 minutes

-160#

C.

DB Row

3 Sets: 8-10 reps 

Rest 1-2 minutes

-70#

D.

V-Bar Cable Row 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-180#

E.

Straight Arm Pull Down

7 Sets: 8-12 reps 

Rest :45 

-50#

F.

Rope Push-Downs 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-35#

G.

Close Grip Incline Bench Press

3 Sets: 10-12 reps 

Rest 1-2 minutes

-135#

H.

Weighted Dips 

3 Sets: 8-10 reps 

Rest 1-2 minutes

-BW

I. 

Overhead DB Extensions 

7 Sets: 8-12 reps 

Rest :45 

-50#

J.

Every 2 for 6 (3 sets of): 

'Durante Core' 

-Complete

8/02 & 03/25

 Complete Rest 

8/01/25

Today was overall a decent workout... not the berst, but I was happy to get this in. 

A.

Seated DB Curls 

7 Sets: 8-12 reps 

Rest :45 

-30#s 

B.

Incline DB Curls 

3 Sets: 8-10 reps

Rest 1-2 minutes

-30#s 

C.

EZ Bar Preacher Curls

3 Sets: 8-10 reps

Rest 1-2 minutes

-70#

D.

Straight Bar Spider Curls

7 Sets: 8-12 reps 

Rest :45 

-70#

E.

Reverse Grip Cable Extensions 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-50#ish? 

F.

Close Grip Bench Press 

3 Sets: 8-10 reps

Rest 1-2 minutes

-185# across 

G.

Laying Overhead Extensions (cambered bar) 

3 Sets: 8-10 reps

Rest 1-2 minutes

-70# 

H.

Rope Push-Downs 

7 Sets: 8-12 reps 

Rest :45 

-50#