10/21/26

AM Workout (0600)

Dropped into a gym in Charlottesville this AM … snuck this in before the training class I am at ... was a bit tired getting up for this, but once I got rolling I felt good. 

A.

For time:

1000m Run

800m Ski

50 Med-Ball (20/14#) Box Step-Overs (20”) 

100m Farmer’s Carry (2x70# KB)

800m Ski

1000m Run

-20:36 … this was a fun/low stress aerobic workout … overall a nice workout to get in while traveling / out of my routine / jet lagged. 

B.

Every 3:00 for 9:00 (3 sets) of:

50 Ft Plate Pinch Carry (2x45# thin iron plates)

:30 Hang from Pull-up Bar

10 Strict Hanging Knee Raises 

-Complete

PM Workout (TBD)

A.

RDL

10,6,4,3 

Then…

Rest/Pause Set - 8 + Max Reps*

*Drop the weight to something you can hit for 6-10 reps, do 8 reps, rack the bar for :30 - :45 and then complete max set to failure 

B.

Supinated Grip Barbell Rows 

10, 8, 6, 6 

C.

DB Reverse Lunges

3x14 Steps  

Strict Pull-ups

10,10, Max 

D.

Barbell Bicep Curls

10, 10 RM, 8-10 RM

Prone Incline DB Curl

10 Reps set 1, then max reps for 2 sets

DB Curls, alternating 

10 Reps set 1, then max reps for 2 sets

E.

Standing Calf Raise w/ Single DB 

3x15

Banded Anterior Tibialis 

3x30 

10/20/26

Today was overall a solid upper body pump... I was supposed to get in a lower body day, but I got this in after sitting in a classroom from 0800-1700 ... my hips/back/legs felt like complete shit as I warming up to squat ... I just decided to completely swap out my lower body workout to another day and hit this instead... overall got a good workout in and I was happy to get this workout in at a tiny gym within 'The Judge Advocate General's Legal Center and School' (TJAGCLS)... I've heard a lot about this place, but had never been until this week. The gym is the size of a hotel gym, but it does have a squat rack and DBs up to 70#s ... so it is a little better than a standard hotel gym. I made due and got in a decent enough workout. 

A.

Slight Incline DB Bench

3x10

Slight Incline Chest Flyes

3x12

-2x70# DB and 2x15# DB 

B.

Slight Incline DB Bench

Pick a weight you can do for 6-10 reps and hit 8 reps, then rest for :30 - :45 and then complete max set to failure 

-2x70# for 8 + 8

C.

Two Sets: 

Standing One Warm DB Row

10 Reps - Right w/ a weight you can comfortably handle for 6-10 reps 

10 Reps - Left w/ a weight you can comfortably handle for 6-10 reps 

Rest :30 - :45 

Max Reps - Right 

Max Reps - Left 

-70# for 10 + 20 and 10 + 15 ... last week I used a 100# DB and was getting sets of 10-12 on the ME ... so I was planning on hitting 110#s this week... heaviest DB I had access to was a 70# ... still got a great pump from this, just hitting higher reps.  

D.

Dips

10,10, Max

-Complete, 20 reps at BW on the Max 

E.

Pause CGBP (1 second pause on chest) 

10 Reps set 1, then max reps for 2 sets

Chest Elevated Push-ups on bar (knee height)

10 Reps set 1, then max reps for 2 sets

Two Handed KB Skull Crusher 

10 Reps set 1, then max reps for 2 sets

-135# for CGBP, BW on push-ups and 2x35# KB on the SC ... this was rough and a massive pump ... was actually getting between 7-8 reps on the 'max sets' for the push-ups and SC... but overall great finisher. 

F.

DB Shrugs

10 Reps set 1, then max reps for 2 sets

Seated DB press

10 Reps set 1, then max reps for 2 sets

Seated Side Laterals with a Forward Lean

10 Reps set 1, then max reps for 2 sets

-2x70# shrugs, 2x50# presses and 2x15# side raises ... didn't go full ME here as I was pretty dead at this point ... got in sets of 10 across on everything and called it a day. 

10/19/26

Complete Rest / travel to VA 

10/18/26

 Complete Rest 

10/17/26

A.

AMRAP 2-2-2-2-3 / 1:00 Rest 

150/125m Ski 

2 Rope Climbs (15’)

Max Wall-Walks + 1 Strict Wall-Facing HSPU 

-5 + 4 + 3 + 3 + 5 ... this was tough and fun ... lots of skills I suck at ... got some good feedback on my RCs and I was happy to get this in and work on my weaknesses. 

B.

For time:

Toes-to-Bar

2-4-6-8-10-12-10-8-6-4-2*

*Must be unbroken sets 

-4:00 ... fun and hard effort here ... 72 reps in 4 minutes is solid for me! 

C.

DB Floor Press

3x12

Chest Elevated Push-up on Bar (bar at knee height) 

3xMax 

-2x70# DB for 12,12,10 and the psuh-ups went 20,10, 8 

D.

DB Z Press

3x10

-2x35# 

E.

Supinated Barbell Front Raise

3x10

One Arm Lateral Raise

3x10/side 

Banded Tricep Extensions 

Max Reps

-35# barbell, 15# DB and 1 purple band went about 20 reps each ME

10/16/26

AM Workout (0500)

This morning was a very simple session... I was extremely sore in my left abductor and couldn't really squat. The class workout was squat heavy and I had to modify it a lot ... tried to get what intensity I could, but I was also super crunched for time and overall this was just a bit stressful and not a great session in the gym. 

A.

For time:

1000m Row

100 Burpees-over-bar

-Complete ... didn't catch the time, but got a good sweat. 

B.

Standing Calf Raise

2x50

Banded Anterior Tibialis 

2x50

-Complete 

PM Workout (1400)

Thankfully had a much better PM session... got a solid pump from this and overall enjoyed getting this in. 

A.

RDL

8,6,4 

Then…

Rest/Pause Set - 6 + Max Reps*

*Drop the weight to something you can hit for 6-10 reps, do 6 reps, rack the bar for :30 - :45 and then complete max set to failure 

-205# x 8, 255# x 6, 275# x 4 ... Max set went 6 + 7 at 205# 

B.

Barbell Bent Over Rows

7,7, Max

-185# across ... 13 on ME set

C.

Lat Pull-Downs

10,10,10 + 1 drop set

-140# across ... 100# on the drop set for an additional 10 reps ... great pump. 

D.

Single Arm DB Bulgarian Split Squat (DB in hand of elevated foot)

8,6,4/side 

Then…

Set of 9 + max reps BW per leg 

-53# x 8, 61# x 6, 72# x 4 ... 9 + Max was with a 53# + 12 reps per leg 

E.

Hammer Curls 

3x12

Seated Incline Curls

3x12

-2x35# HC and 2x20# SIC

F.

GHD With Plate Row

3x10 

-45# plate

10/15/26

Active Recovery. 

4.25 Easy Run 

-Complete ... untimed, probably ran about a 10 minute pace ... overall kept a super easy pace and enjoyed getting this in. 

10/14/26

Was going to hit up the class this AM ... but dental surgery yesterday afternoon and being awake with one of my kids from 2-4 AM put a dent in that plan... it was some fun conditioning stuff, but unfortunately had to cut it out ... got this in during work and got a solid pump from this. 

A.

CGBP

8,6,4 

Then…

Rest/Pause Set - 7 + Max Reps*

*Drop the weight to something you can hit for 6-10 reps, do 7 reps, rack the bar for :30 - :45 and then complete max set to failure (try for more reps than last week) 

-185# x 8, 205# x 6, 225# x 4 ... Max reps went 185# for 7+7

B.

DB Pull-Over

3x12

Incline Bench Rear Delt Fly

3x12

-70# Pull-overs and 2x25# flyes 

C.

Two Sets: 

Standing One Warm DB Row

9 Reps - Right w/ a weight you can comfortably handle for 6-10 reps 

9 Reps - Left w/ a weight you can comfortably handle for 6-10 reps 

Rest :30 - :45 

Max Reps - Right 

Max Reps - Left 

-100# for 9+12 (each arm) for both sets ... this was fun/tough, but all the DB rows I've been doing have made these feel a lot better 

D.

Barbell Bicep Curls

8,8,Max 

Alternating DB Bicep Curls

8,8,Max

-80# and 2x30# ... last sets for "max" were also 8 reps 

E.

Dips 

8,8,Max

Push-ups

8,8,Max

-BW ... max sets were 11 dips and 6 push-ups... tough. 

F.

Seated DB Lateral Raise 

8,8,Max

DB Shrugs

8,8,Max

-2x20# LR and 2x100# shrugs ... max sets were 16 / 15