1/31/25

 Complete Rest 

1/30/25

I was tired when I woke up and generally fatigued... it has been a really tough week... but once I got rolling today was overall a solid workout ... cut a little bit of the volume out, but got a really solid upper body pump. 

A.

Strict Press 

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

-Complete ... this was tough... last couple sets took a big effort... but overall I felt good and this was probably the most reps at 155# I've ever done? 

B.

DB Shoulder Press 

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

-2x35# DB ... went light on these as I was tossed from part A. 

D.

Seated DB Side Raises 

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

-2x15# 

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.

Deficit Push-ups 

Supinated Grip Strict Pull-ups

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

-Complete, BW 

G.

Dips 

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

-Complete, BW 

H.
Cali Press 

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

-95# for 15,15,10 ... tough finisher. 

1/29/25

Today was overall a great workout... I woke up tired after a long day yesterday (left house around 0630... back from work at 1915) and came home to a fiesty 2 year old... overall a long day and I was tired when I woke up, but forced myself into the gym and had a really solid workout / pump once I got rolling into it. 

A.

Deadlift

5 sets: 7 Reps – @ 80% of 1RM (410#)
*Rest 2:00-2:30 b/t sets

-Complete 

B.

Strict Pull-ups

5 sets: 7 Reps – @ last week’s 5x6
*Rest 2:00-2:30 b/t sets

-Complete, 26# 

C.

Double DB Standing Bent Over Row 

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

-2x60# DB 

D.

Lat Pull-Downs

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

-135# 

E.

Barbell 21s 

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

-55# 

F.

DB Hammer Curls 

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

-2x25# DB 

G.

3 Sets:

KB Side Bends x 15/side

Plank x :60

Minimal Rest 

-70# KB, BW planks 

1/28/25

 Complete Rest ... wanted to train today... but work did not allow. 

1/27/25

AM Workout (0545)

Bit of a rough morning starting it off with my 2 year old son waking up at about 515... I was home alone at the time and after a long weekend of parenting/potty training I was not in the mood to skip my workout and parent for a few hours beore starting a work week... anyway, I put him back to sleep and started my workout a bit later ... but once I got in the gym and he was back asleep I was able to focus and get a solid upper body pump. 

A.

Bench Press 

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

-Complete 

B.

Alt Incline + 10 Double Reps 

3 sets: 10+10 reps (10 alternating total into 10 double reps) - RPE 7
*Rest 1:00-1:30 b/t sets

-2x50# DB 

C.

Reverse Grip Barbell Bench Press 

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

-135#... rough. 

D.

Incline DB Flyes

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

-2x15# 

E.

Barbell Skull Crushers

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

-45# 

F.

Rope Tricep Extensions 

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

-70# 

G.

Every 2 for 10 (5 sets) of:

‘Durante Core’ x 11 reps each movement 

-Complete 

PM Workout (1600)

4 Mile Run 

-Complete ... ran about an 8:45 pace, ran to the WW2 memorial and back from the Pentagon ... it was a 4 mile route, nice to get outside given it has been really cold and it was almost 50 degrees and sunny today. 

1/26/25

Today was a lower volume workout overall ... happy to in my front squats and then some calf work ... having a flare up of achilles pain ... trying to work through that alleviate the symptoms. 

A.

Front Squat

5 Sets: 6 Reps @80% of 1RM (280#)
*Rest 2:00-2:30 b/t sets

-Complete 

B.

Elevated Toe DB RDL 

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

-2x50# 

C.

Barbell Calf Raises 

4 sets: 15 reps  – RPE 8
*Rest 1:00-1:30 b/t sets

-165# 

D.

Top of Calf Raise Isometric Hold x :30/leg

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

-Complete, BW 

1/25/25

 Complete Rest 

1/24/25

AM Workout (0545)

I was a little tired from the week and a bit sore in my triceps from the thrusters/crossfit on Wednesday... but once I got warm I felt good on everything and got a very solid pump from this. 

A.

Strict Press 

5 sets: 6 Reps – @ 80% of 1RM (155#) 
*Rest 2:00-2:30 b/t sets

-Complete 

B.

Single Arm DB Shoulder Press 

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

-50# DB

C.

DB Snow Angel Raise

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

-2x15# 

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.

Diamond Push-up

Supinated Grip Pull-ups 

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

-Complete, BW

F.

DB Curls

Overhead DB Tricep Extension

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

-2x35# on curls ... 75# for extensions 

G.

Bench Dips 

3 sets 10 reps - RPE 7

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

-Complete, BW 

PM Workout (1345)

Today was overall not a great workout, but not bad either … put in some extra volume at the Pentagon’s gym … this was my first workout here … overall the gym is nice, but it defintiely doesn’t have the vibe of a regular gym. Got in some extra stuff that I put together on the spot. 

A.

EMOM 20:

Min 1 - 8 Ring Dips

Min 2 - 10 GHDs 

-Complete, BW … this was supposed to be ring muscle-ups, but the rings in this gym I was at were super low and I was unable to do MU here … frusturating, but still got in ring dips … haven’t been training either of these movements, so it was nice to add some volume on these and feel them out. 

B.

5 Sets:

30 Cal Assault Bike

Rest 3:00 between sets 

-Complete … first couple sets were just under 1 miute … then I trailed off to 1:15-1:30 for the last few sets … tough cardio and bit of a leg pump. 

1/23/25

Complete Rest 

1/22/25

Today was supposed to be a rest day... but my in-laws are in town and my wife and I decided to workout together in the AM ... it was nice to get the CF class in and enjoy ourselves while not parenting.

A.
Every 2 for 12 (6 sets) of:

Thruster - Work up to a heavy triple 

-135#, 185#, 205#, 215#, 225#, 225# ... all relatively comfortable reps, not ME, but it was good to move and do thrusters ... not a movement I've been training lately. 

B.

3 RFT:

50 Double-Unders

15 Front Squats (95/65#)

50 Double-Unders

15 Shoulder-to-Overhead (95/65#) 

-7:08 ... unbroken on the barbell movements ... missed a few double-unders on a few of the sets ... but overall moved through this fairly consistently. Nice crossfit-style conditioning. 

1/21/25

Today was a solid workout... was a little tired from a long weekend (3 days) of potty training a toddler... happy to at least get this in despite being tired and having to rush off to work. Overall got a solid back/bicep pump. 

A.

Deadlift

5 sets: 6 Reps – @ 80% of 1RM (410#)
*Rest 2:00-2:30 b/t sets

-Complete 

B.

Pull-ups

5 sets: 6 Reps – @ last week’s 5x5
*Rest 2:00-2:30 b/t sets

-26#, complete 

C.

Supinated Grip BB Row 

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

-135#

D.

Supinated Grip Lat Pull-Down

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

-115# 

E.

BB Curls 

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

-80#

F.

Hammer Curls

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

-2x35# DB 

G.

3 Sets:

15 KB Side Bends 

:60 Plank 

Minimal Rest 

-70# KB, BW planks 

1/20/25

AM Workout (0545)

Today was a solid chest/tricep workout ... felt strong on the bench and got a decent pump from this overall. Just got 60# DBs and I enjoyed incorporating them into today's session... nice jump from the 50#s I've been doing using for a lot of movements this last year. 

A.

Bench Press 

5 sets: 6 Reps – @ 80% of 1RM (240#)
*Rest 2:00-2:30 b/t sets

-Complete 

B.

Reverse Grip Incline DB Bench Press

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

-2x35# DB 

C.

Single Arm DB Bench Press

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

-60# DB

D.

Incline DB Flyes

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

-2x25# DB 

E.

KB Crush Grip French Press 

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

-53# 

F.

Tricep Extensions 

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

-70# 

G.

Every 2 for 10 (5 sets) of: 

‘Durante Core’ (11 reps each movement) 

-Complete 

PM Workout (1515)

Was in the gym for some of my wife's work stuff ... snuck in a quick workout that I put together on the spot. Overall it was a nice sweat/pump/core workout. 

A.

For time:

10,9,8...1 

Back Squats (225#)

DB Bench Press (2x70# DB)

-11:43 ... unbroken. 

Rest 10 minutes then... 

B.

EMOM 10:

10 Toes-to-Bar

-Complete 

1/19/25

3 Mile Easy Run 

-Ran just under 30 minutes ... took this very easy... it has been brutally cold the last month and this is the 3rd run I've been on in the last month ... I was glad that my achilles tendon didn't hurt at all after this as I had been having a bit of pain in it throughout December ... it was nice to move and run, albiet slow and over tons of snow and ice. 

1/18/25

Complete rest ... bit of DOMS in my legs from yesterday. 

1/17/25

Jumped in a CF class today... they were doing back squats for part A, but I just swapped in my front squat progression and did their conditioning. Fun/lower volume day. 

A.

Front Squat

5 Sets: 5 Reps @80% of 1RM (280#)
*Rest 2:00-2:30 b/t sets

-Complete

B.

For time:

60 Cal Assault Bike 

30 KB Front Squats (2x70/35#) 

15 Bar Muscle-ups 

-7:22 ... splits for each movement went 3:09 / 5:43 / 7:22 ... FS went 12/9/9 and MU went 8/4/3 ... probably took too big of breaks between sets, but I haven't been doing CF lately and I was just having fun. Haven't been doing much CF lately, but I enjoyed getting this in and pushing the pace on a workout like this. 

1/16/25

Today was a suprisingly good workout... had a bit of a stressful day yesterday and I woke up tired and not feeling great... happy to get this in and feel good throughout the workout. This is probably the easiest 155# has ever felt for 5x5 

A.

Strict Press 

5x5 @ 75-80% (145-155#)

-155# across ... comfortable reps 

B.

Strict HSPU

4 sets: 5-15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-10 reps across, BW

C.

Seated Arnold Press 

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

-2x35# 

D.

Lateral Raises 

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

-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.

Banded Push-Ups

Strict Supinated Grip Pull-ups 

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

-1 red band, BW pull-ups

G.

DB Skull Crushers

DB Curls 

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

-2x25# 

E.

3 Sets:
KB Side Bends x 15 reps/side 

Ring See-Saws x 10 reps 

Minimal Rest  

-70# KB, BW on rings 

1/15/25

Complete Rest 

1/14/25

Today was a decent, albeit short workout ... had an early day in Arlington and had to get up at 0430 to get this in... got in what I could before rushing out the door. 

A.

Deadlift

5x5 @ 80% (410#) 

-Complete ... very easy, nice to hit some numbers that felt comfortable. 

B.

Strict Pull-ups 

5x5 @ RPE 6-7 

-26# 

C.

Double DB Bent-Over Row

4 sets: 10 reps - RPE 7

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

-2x75# 

D.

Lat Pull-Downs

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

-125# 

E.

Barbell Drag Curls 

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

-75#

F.

Hammer Curls 

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

-2x35# 

1/13/25

Today was a lighter / easier workout overall ... felt strong on the bench and then everything else went light/low rest intervals. Nice way to start the day / week after a long weekend of parenting. 

A.

Bench Press 

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

-240# across ... felt easy. 

B.

Incline DB Bench Press 

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

-2x50# 

C.

Hex Press

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

-2x50#

D.

Banded Flyes 

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

-2x25# crossover symmetry bands 

E.

Tricep Cable Extensions 

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

-60#

F.

Inverted Skull Crushers 

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

-BW

G.

Every 2 for 10 (5 sets) of:

‘Durante Core’ 

-Complete 

01/11 & 12 /25

 Complete Rest 

01/10/25

Have had overall a stressful week / couple weeks ... looking forward to getting back into a routine... kept the weights light and intensity overall low today ... it was still nice to move a bit. Left the gym feeling good, not taxed. 

A.

Front Squat

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

-185#, 205#, 225#, 235# 

B.

Single-Arm KB Overhead Squats 

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

-35# 

C.

Back Rack Reverse Lunges 

3 sets: 12 reps, atlernating - RPE 7
*Rest 1:00-1:30 b/t sets

-165# 

D.

3 Sets: 

10 KB Sit-ups, right

10 KB Sit-ups, left

10 Ring See-Saws 

20 BB Calf Raises 

Minimal Rest 

-35# KB sit-ups, 165# CR 

01/09/25

Today was overall an okay workout... I didn't feel particularly great, but got in what intensity I could ... have had a lot of life stress during this career transition and I still haven't gotten in a routine yet... tons of time home parenting a toddler and figuring out access to the Pentagon ... lots of changes and that is always tough and despite my best efforts I am trying to get intensity and focus in the gym, but it just wasn't there today... looking forward to a better day tomorrow. 

A.

Behind the Neck Strict Press

4 sets: 10 Reps – RPE 6-7
*Rest 2:00-2:30 b/t sets

-75#, 75#, 95#, 105# 

B.

DB Press 

4 sets: 10 Reps – RPE 6-7
*Rest 2:00-2:30 b/t sets

-2x50# DB 

C.

Bottom-Up Single Arm KB Press

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

-18# KB 

D.

Standing DB Lateral Raise

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

-2x15# DB 

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.

Strict Pull-ups 

Tempo Push-ups (3 second eccentric)

5 sets: 10 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-BW

G.

Single DB Double Head Curl

KB Crush Grip French Press 

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

-50# DB, 35# KB

H.

EZ Bar Skull Crushers 

EZ Bar Curls 

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

-65# across 

01/08/25

Complete Rest 

01/07/25

Today was a super solid pump ... I really enjoyed getting this in... felt strong throughout and had a massive back/bicep pump by the end of this. Fun stuff. 

A.

Deadlifts

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

-315# (no belt), 365#, 405#, 405# 

B.

Strict Pull-ups

4 sets: 10 Reps – RPE 6-7
*Rest 2:00-2:30 b/t sets

-BW

C.

BB Rows

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

-155# 

D.

Lat Pull-Downs, Neutral, Close Grip

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

-125# 

E.

DB Spider Curls

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

-2x10# DB 

F.

Hammer Curls

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

-2x35# DB 

G.

3 Sets:
KB Sdie Bends x 15 reps/side

Abwheel Rollouts x 10

Plank x :60 

Minimal Rest 

-Complete ... 70# side bends 

01/06/25

Today was a decent pump overall ... haven't been feeling particularly great the last few days ... I admit that I miss being in my regular work/training routine... lots of time home parenting a toddler has me out of my regular diet/training timeline ... I haven't missed any workouts, but it's definitely more difficult to focus and my diet isn't totally on point... I was was supposed to start my new job today, but a snow day prevented this... got this workout in the AM before my son woke up. 

A.

Bench Press

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

-225# for 3x10, 9 ... went to near failure here, just didn't attempt the 40th rep. 

B.

Incline Bench Press 

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

-145# for 15,12,12 

C.

Hex Press

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

-2x35# 

D.

Banded Chest Flyes

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

-2x25# band

E.

DB Overhead Extensions 

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

-50#

F.

Bench Dips

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

-BW

G.

DB Kick-Backs

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

-2x15# DB