5/2/25

Today was the worst workout I've had in a while... traveled from DC to SF yesterday and generally was tired from travel / weird food etc. Had to get up at 0345 eastern and then stayed up until 0030 eastern... it was just a long ass day of travel. Grateful to have spent some time with family, but I probably should have just canned this workout, but still got in some movements and a pump... cut the volume and intensity way down, but at least got something in. 

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform Face Pulls @ 50-75% intensity for 1-2 sets of 10-15 reps. 

-Complete 

B.

Bench Press

4 sets x 3 reps (260 across last week)

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-D/N Complete ... did 5x5 at 225# instead ... was on a shitty small / weird bench set-up, had no spotter in a random gym out in California... just cut the weights back and got in good reps. 

C.

Weighted Dips 

3 sets x 5-8 Reps + 1 set of max effort unweighted dips after the third set 

-D/N complete, did bodyweight for 4x8

D.

T-Bar (3 sets regular grip, 3 sets narrow neutral grip) 

6 sets x 10 reps 

-regular grip at 135#, narrow grip at 90# ... this was my favorite part of the workout... got a really nice pump from this. I want to incorporate more T-bar rowing in my workouts. 

E.

Bicep EZ Bar 21s 

3 sets x 21 reps. Try to increase weight over last week 

-50# 

G.

EZ Bar French Press 

3 sets x 12-15 reps

-60#

H.

Cable Tricep Extensions 

3 sets x 12-15 reps

-100# 

I.

Decline Sit-ups

3 sets x 20 reps

-Complete, BW 

5/1/25

 Complete Rest 

4/30/25

AM Workout (0530)

Had an overall decent workout this AM ... my 2 year old son came into the gym during part B and distracted me quite a bit getting through the rest of the workout... tried to get up early at 0500 to sneak this in before the day started... but parenting caught up to me. Got in what I could, but definitely lost some intensity after having to parent while working out ... cut out some volume and shifted it to Friday's workout. 

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform Bent Over Side Raises@50-75% intensity for 1-2 sets of 10-15 reps. 

-Complete 

B.

Bench Press

5 sets x 5 reps (245 last week)

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-250# across (5# over last week)

C.

Strict Press

3 sets x 5 reps (155 last week) 

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-160# across (5# over last week)

D.

Alternating Incline Dumbbell Bench Press 

3 sets x 8 reps

Alternating arms each rep. The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-75# DBs across

E.

DB Shoulder Press 

3 sets x 12-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-2x35# DB for 3x15 

F.

Tricep Kick-Backs

3 sets x 12-15 reps

Dumbbell Front Raises

3 sets x 20 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-3x15 with 2x25# DB for the kick-backs, 2x10# for the FR

PM Workout (1530)

5 Mile Run ... ran about 9:30 pace for a total of around 48 minutes ... had a great run ... it was about 80 degrees, zero achilles pain ... really enjoyed getting this in and I am looking forward to more running and getting back in running shape over the course of the summer. 

4/29/25

Today was a super solid workout ... tough crossfit (parts A and B) that I put together for myself and then got in my upper body pull (back/bis) workout ... this week is a deload for deadlifts, which was a nice variation, but I definitely missed deadlifting ... looking forward to pulling heavy again next week. Got a great sweat from the crossfit and then a solid pump from the additional work. 

A.

For time:

2-4-6-8-10*

Power Cleans (225/145#) 

*30 ft HSW after each set

Rest about 10 minutes then...

B.

4 RFT:

25 Cal Ski

25 GHD Sit-ups 

-12:27

-13:10 ... overall fun conditioning pieces here ... haven't done a ton of heavy PCs and HSW in workouts in a very long time, nice variation and fun to get in. 

C.

Pull Ups

3 sets x 8-10 reps

Come as close to failure as possible without actually failing, within the given rep range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

-3x10, BW 

D.

Supinated Pull-ups

3 sets x 8-10 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. Add weight if it's too easy, break up the sets if it's too difficult.

-3x8, BW 

E.

DB Pull-Overs

3 sets x 10-15 reps

Dumbbell Curls

3 sets x 15-20 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-70# for PU 3x15 and 2x30# for 3x15 curls

4/28/25

Did the CF Class (parts A and B) and then got in my lifting ... had fun doing the class, although it was a bit of upper body fatigue going into the lifting afterward... still got a massive pump from this and felt decent throughout the lifting. 

A.

Every 3 for 15 (5 sets) of:

7 Ring Muscle-ups

-Complete... 4 sets unbroken and then the last set went 5/2 ... not so much fatigue, but one of my gymnastics grip got bunched up during that final set. Overall fun training, nice to get these in.

B.

For time:

400m Run

25 Pull-ups

50 Push-ups

75 Air Squats

400m Run

-8:20 ... unbroken pull-ups ... fairly consistent push-ups and squats with minimal rest ... also a fun/short workout ... haven't done kipping pull-ups like this in many months/maybe over a year? They felt fine, albeit a little shaky.

C.

Bench Press

4 sets x 8 reps

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-215# (10# over last week)

D.

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.

-195# for 3x10 (10# over last week) ... but missed the last rep, went 10,10, 9

E.

Wide Grip Bench

3 sets x 10-12 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-3x12 with 135#

F.

Barbell Skull Crushers

3 sets x 12-15 reps

-3x12 with 95#

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#

4/27/25

Complete Rest 

4/26/25

Today was not the best workout... between the high volume crossfit and planting/gardening for about 4 hours yesterday, I was pretty tired/fatigued this AM. Coupled with my toddler waking up close to 5 am (when I woke up train) this morning was just not a great workout / start to the day. Got in the lifting numbers for today's pressing, but cut down all the volume and loading of the accessory work ... still got a surprisingly decent pump despite going super light / low rest. 

A.

Bench Press Prep

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

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

-Complete

B.

Bench Press

4 sets x 3 reps 

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-260# across (5# over last week)

C.

Bench Dips (bodyweight)

3 sets x 15 Reps 

DB Rows

3 sets x 15 reps 

-Complete, 2x50# DB 

E.

Bicep EZ Bar 21s 

3 sets x 21 reps.

-45# bar ... went very light here. 

F.

DB Isometric Hold Curls – 3 sets, 30 sec hold at 90-degree angle

-2x35# DB (same as last week)

G.

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#

H. 

Dumbbell Bent-Over Side Raises

3 sets x 10-12 reps

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

-2x15# 

 

4/25/25

Got in a CF class this AM ... really solid conditioning. 

A.

Every 7:00 for 35:00 (5 sets) of:

25/20 Cal Echo Bike

12 Bar Muscle-ups

5 Wall-Walks 

-Result = 

3:30 

3:52

3:59

4:20 

4:49 

This was overall fun, tried to keep the bike above 500 watts, but this fell off the last couple sets … bar MU went 6/6 for the first 3 sets and then 3 sets on the last two… wall-walks were a generally painful but consistent pace. This was super solid crossfit style cardio, nice way to star the day.