2/21/21

Had a solid workout today... got my first dose of the covid vaccine yesterday and my right shoulder was a bit sore due to that... but didn't really notice it once I got rolling. Got a big pump and then the core workout at the end was tough ... looking forward to getting after this week's workouts. 

A.
Tricep Extensions
3 sets x 12-15 reps
Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-Complete, rope push-downs, went 60# x 15, 70# x 15, 70# x 15
 
B.
Clap Push Ups
3 sets x max reps

-3x12 
 
C.
Strict Pull Ups
3 sets x 8-12 reps
If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-3x12, unweighted 
 
D.
Lat Pulldowns (Wide or Narrow Grip) or Single Arm Cable Pulldowns
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-Supinated Narrow Grip Lat Pull-Downs, 105# for 3x15
 
E.
Barbell Row, One Arm Dumbbell Row or T-Bar Rows
2 sets x 10-15 reps
Feel free to throw in a couple drop sets.

-DB Rows, 100# for 2x10/arm
 
F.
Dumbbell Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x25# for 2x12
 
G.
Dumbbell Bent-Over Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.
 

-2x25# for 2x12

H.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-95# for 2x10
 
I.
Barbell or Dumbbell Shrugs
2 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x100# DB or 2x15

J.

Every 2 for 10 (5 sets) of: 

'Durante Core' 

-Complete... burner on the core, most length of time I've ever gone on this progression. 

2/20/21

 Complete Rest 

2/19/21

Today was a good workout, felt strong throughout, but parts C-E became a huge grind... lots of reps. Overall enjoyed myself, got some good intensity out of this. 

A. 
Bench Press
3 sets x 3 reps 
Increase the weight off of last weeks 4x4 Bench Press (used 240# last week)

-3x3 at 250# ... good reps here, felt strong
 
B.
Wide Grip Bench
3 sets x max reps @ 75% (205#) 
75% of your one rep max bench press.

-11,10,8 
 
C.
Standing Strict Press
4 sets x 8 reps
Choose a challenging weight.

-4x8 across at 135# ... rough 
 
D.
Behind The Neck Snatch Grip Strict Press
5 sets x 10 reps
Aim to reach failure at the given rep range.

-5x10 across at 75# ... light weight, but a challenging movement for me ... not something I regularly do 
 
E.
Dumbbell Side Raises
5 sets x 12 reps
Aim to reach failure within the given rep range.

-5x12 across at 2x25# DB ... also surprisingly difficult... lots of reps 
 
F.

4 Super-Sets:
Banded Face Pulls
4 sets x 25 reps

Anchored PVC Sit-ups

4 sets x 25 reps 

-Complete, 1 red band for the face pulls 

2/18/21

Today was a solid workout... lots of effort here, I was surprised by how thrashed I was by the end of this. 

A. 
Sumo or Conventional Deadlift
4 sets x 8 reps @ 70% (370#) 
70% of your one rep max deadlift, in the style you choose.
 

-Complete, conventional 

B.
High Bar Back Squat
1 set x 5 reps
Work up to a 5 rep max.

-135#, 225#, 315#, 365#, 380# ... possibly more there, but I was surprisingly taxed from part A, called it at 380#. 
 
C.
Single Leg RDLs
3 sets x 15 reps
15 reps each side

-53# KB, cross-body single leg RDL 
 
D.
Strict Pull-ups
5 sets x max reps

-19, 11, 8, 8, 8 ... rested about 90-120 seconds between each set ... blew up my arms 
 
E.
Barbell Row
4 sets x 8 reps
As heavy as possible.

-185# for 4x8 ... was going to start at 185# and increase the loading, but it felt heavy enough given how taxed I was from parts A-D. 
 
F.
Super-Mans
4 sets x 10 reps

-Complete

2/17/21

Active Rest Day 

A.

EMOM 24 (6 sets) of: 
Min 1 - 12/9 Cal Assault Bike
Min 2 - 12 Burpees
Min 3 - 12/9 Cal Ski
Min 4 - :40 Plank (tall) 

-Complete ... tried to stay as consistent as possible, completing each minute's interval around :40 ... stayed on pace consistently and got a nice sweat. Not too taxing, but was a good way to start the day. 

2/16/21

Today was a good workout. Got a massive pump and overall felt good. Quick, but higher intensity workout. 

A.
Close Grip Bench Press
4 sets x 8 reps @ 70% (195#) 
70% of your one rep max bench press.

-Complete
 
B.
Board Bench Press 
1 set x 5 reps
Work up to a 5 rep max. 4" off of your chest.

-195#, 225#, 240#, 250# (fail needed a spot for the 5th rep) 
 
C.
Dumbbell Incline Bench Press
5 sets x 10 reps
Aim to reach failure at the given rep range.

-2x75# for 5x10
 
D.
Banded Tricep Extension
4 sets x 15 reps
Aim to reach failure at the given rep range.

-Complete, 1 purple band
 
E.
Chin Ups (Supinated Strict Pull-ups)
4 sets x max reps

-16,11,10,10 ... 2:00 rest between each set 
 

F.

3 Sets of: 

Side Plank :30/side 

-Complete

2/15/21

Today was a good workout... I was thrashed from parts A and B ... was a bit downhill from there, but tried to get as much intensity out of this as I could. I was really happy to PR my 20 RM backsquat... first time PRing this since December of 2014. 

A.
Back Squat
4 sets x 8 reps @ 70% (315#) 
70% of your one rep max back squat. Rest for 90-120 seconds between sets.

-Complete
 
B.
Back Squat
1 set x max reps @ 70% (315#) 
70% of your one rep max back squat. Rest for 5-8 minutes before starting this exercise

-Complete, 20 reps ... added 5# for a set of 320# as 315# would have been a PR tie ... went for it and it went well, although it was extremely taxing, huge effort, fun stuff. 
 
C.
Snatch Grip Deadlift
1 set x 5 reps
Work up to a 5 rep max.

-135#, 215#, 305#, 355# ... used straps 
 
D.
Kettle Bell Goblet Squats
4 sets x 15 reps
With hip circle or band around knees.

-4x15 with 1 blue hip circle and 53# KB 
 
E.
Supermans 
3 sets x 20 reps
 

-Complete

F.
Reverse Crunches
3 sets x 25 reps

-Complete

G.

Calf Raises 

3 sets x 25 reps 

-3x25 with 185# 

2/14/21

Today was a nice short/restorative workout. Got a nice pump, felt good to move, nothing taxing today. Excited to get after some tougher workouts tomorrow and Tuesday. 

 A. 
Tricep Extensions
3 sets x 12-15 reps
Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-3x15 with 70#, cable push-downs 
 
B.
Clap Push Ups
3 sets x max reps

-3x10 with about 2 minutes rest 
 
C.
Pull Ups
3 sets x 8-12 reps
If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-3x8 with 26# 
 
D. 

Lat Pulldowns (Wide or Narrow Grip) or Single Arm Cable Pulldowns
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-115# for 3x15, wide grip lat pull-downs 
 
E.
Barbell Row
2 sets x 10-15 reps
Bent over row. You can choose the amount of reps as long as it is within the suggested range.

-185# x 15, 205# x 10
 
F.
Dumbbell Side Raises or Cable Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x25# DB for 2x12
 
G.
Dumbbell Bent-Over Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x25# DB for 2x12

H.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-Narrow Grip Curls with 55# x 12, 65# x 12 
 
I.
Barbell or Dumbbell Shrugs
2 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x100# DB for 2x15

J.

Every 2 for 8 (4 sets) of:

Durante Core

-Complete

K.

2 Sets of: 

Plank x :90

-Complete

2/13/21

Today was a decent workout, big upper body pump... felt strong on parts A and B ... but it kind of went downhill from there. Incline bench was not good, I thought I had a lot more there. Overall a good workout though, tried to push myself. 

A.
Bench Press
4 sets x 4 reps
Increase the weight off of last weeks 5x5 Bench Press (230# last week) 

-4x4 at 240# (10# over last weeks 5x5)
 
B.
Wide Grip Bench
3 sets x max reps @ 70% (195#) 
70% of your one rep max bench press.

-12,11,10 

 
C.
Barbell Incline Bench Press
4 sets x 8 reps
Come as close to failure as possible with out actually failing, at the given rep range.

-This was a shit-show... thought I would do better here... went 195# x8, 185# x6, 175# x8, 176# x6 ... 
 
D.

4 Super-Sets:
Dumbbell Front Raises
4 sets x 15 reps
Aim to reach failure within the given rep range.

Single Leg V-ups

4 sets x 16 reps 

-Complete, used 2x15# DB for 4x15 
 
E.

4 Super-Sets:
Dumbbell Reverse Flyes
4 sets x 20 reps

Hollow Hold

4 sets x :30

-Complete, used 2x15# DB for 4x20

2/12/21

Complete Rest 

2/11/21

Today was a rough workout... my body feels generally thrashed... upper body a bit sore... legs/hamstrings/butt extremely sore ... made the deadlifting and squatting (most of today) difficult. Tough workout to get through, but got it done. 

A. 
Sumo or Conventional Deadlift
4 sets x 8 reps @ 68% (360#) 
68% of your one rep max deadlift of the style you choose.

-Complete ... had warm-up for a while and had to take quite a bit of rest between these sets... but got it done. 
 
B.
Front Squat
1 set x 5 reps
Work up to a 5 rep max.

-205#, 235#, 275# ... kept this much lighter due to extreme DOMS from the 20 RM back squat two days ago... worked up to a moderate set of 5 without weightlifting shoes/belt/sleeves. 
 
C.
Snatch Grip Deadlift
3 sets x 15 reps @ 45% (245#) 
45% of your one rep max deadlift.

-Complete ... used straps 
 
D.
Pendlay Rows
3 sets x 10 reps
Aim to reach failure at the given rep range.

-155# across for 3x10
 
E.
Chin Ups
3 sets x 8-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-3x8 ... unweighted ... had nothing left in the tank here. 
 
F.
Barbell Hip Extensions
3 sets x 12 reps
Aim to reach failure at the given rep range.

-275# for 3x12

2/10/21

Today was a solid and difficult upper body workout. I was thrashed by the spoto press and pause bench press... tough movements, but definitely weaknesses I need to be working on. Overall a good day, got a massive pump, good stuff. 

A. 
Close Grip Bench Press
4 sets x 8 reps @ 68% (185#) 
68% of your one rep max bench press.

-Complete
 
B.
Spoto Press
1 set x 5 reps
Work up to a 5 rep max. 2 inches off of chest.

-185#, 195#, 205# ... this was rough... really tough/fun movement 
 
C.
Dumbbell Incline Bench Press
4 sets x 12 reps
Aim to reach failure at the given rep range.

-Used 2x75# DB ... went 12,10,10,10 ... rough. 

D.
Strict Dips
4 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-15,12,10,10 ... unweighted 
 
E.
Pause Bench Press
3 sets x 10 reps
3 second pause on the chest each rep.

-135# x 6 + 4 reps at 115#, 115 for 2 sets of 10... I thought I would be able to handle 135#, but this was extremely brutal. I got rocked by 115#... tons of gains to be made here. 
 
F.
Chin Ups
3 sets x 8-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-12,10,10 ... unweighted 

2/9/21

Today was a solid session... parts A and B rocked me... was kind of all down-hill from there, but got a lot of intensity out of this, felt very strong squatting. 

A.
Back Squat
4 sets x 8 reps @ 68% (305#) 
68% of your one rep max back squat. Rest 90 seconds between each set.

-Complete

B.
Back squat
1 set x 1 rep @ 68% (305#) 
AMRAP! Rest 5 minutes between this and your previous exercise and then perform 68% for as many reps as possible. (Ignore the 1x1)

-20 reps ... was trying to get at least 15 and then just kept pushing until 20... got a bit light headed from this, big effort, very fun. 
 
C.
Stiff Leg Deadlift
1 set x 5 reps
Work up to a 5 rep max. Each rep from the floor.

-175#,  225#, 305# ...  this is a tough movement for me... I don't have the hamstring mobility to do this exercise with much loading ... the reps I got at 225# for stiff legged,  but those reps at 305# required a noticeable bend in my knee... anyway, tried to get out of this what I could ... but didn't go great. 
 
D.
Front Rack Lunges
4 sets x 8 reps
Heavy as possible, 8 reps per leg.

-155# across... felt like a lot of reps 
 
E.
Banded Good Mornings
3 sets x 25 reps

-Complete, 1 purple band 
 
F.
Toes-To-Bar
3 sets x 12-20 reps
You can choose the amount of reps as long as it is within the suggested range.

-3x12 ... modified to knee-to-elbows ... can't do full toes-to-bar in my basement gym given the low ceilings... haven't done these in a while, was a nice change. 

G.
Calf Raises
3 sets x 20 reps

-Complete, across at 185# 

2/8/21

Complete Rest ... was supposed to train today, but had some life stress/emergency that didn't allow for that ... will shift around the next rest day to make up for this. 

2/7/21

Today was a solid/low stress workout. Got a nice pump and wrapped this up in about an hour. Great workout for a Sunday morning. Looking forward to some heavy squatting tomorrow. 

A. 
Tricep Extensions
3 sets x 12-15 reps
Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-3x15 with 70# 
 
B.
Clap Push Ups
3 sets x max reps

-10,10,10 with about 90 seconds rest 
 
C.
Pull Ups
3 sets x 8-12 reps
If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-12, 10, 10 with 60 seconds rest 
 
D.
Lat Pulldowns (Wide or Narrow Grip) or Single Arm Cable Pulldowns
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-3x15 with 70#, supinated narrow grip lat pull-downs with 60 seconds rest 
 
E.
Barbell Row, One Arm Dumbbell Row or T-Bar Rows
2 sets x 10-15 reps
Feel free to throw in a couple drop sets.

-Barbell Row, 2x15 with 185# + 1 drop set with 135# for a max set, got 15 reps 
 
F.
Dumbbell Side Raises or Cable Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x15 with 1 Red Cross over symmetry band 
 
G.
Dumbbell Bent-Over Side Raises
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x15 with 2x15# DB 
 
H.
Barbell Curls
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.

-100# for 2x10
 
I. 
Barbell or Dumbbell Shrugs
2 sets x 8-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x100# DB for 2x15
 
G.
Every 2 for 8 (4 sets) of:
'Durante Core'

-Complete

H.
2 Sets of: 
Plank x :75 

-Complete

2/6/21

 Complete Rest 

2/5/21

Today was a great workout ... big upper body pump session... felt much better than yesterday. Enjoyed myself in the gym today, very fun to feel strong and get a pump. 

A. 
Bench Press
5 sets x 5 reps
Choose a weight you can handle for all 5 sets.

-230# across for 5x5
 
B.
Wide Grip Bench Press
2 sets x max reps @ 65% (180#) 
2 max effort sets at 65% of your one rep max bench press.

-12,11 
 
C.
Seated Strict Press
4 sets x 8 reps
Choose a challenging weight.

-135# across for 4x8
 
D.
Dumbbell Arnold Press
3 sets x 15 reps
Aim to reach failure within the given rep range.

-35# DB for 3x15/arm ... rough 
 
E.
Dumbbell Side Raises
3 sets x 20 reps
Aim to reach failure within the given rep range.

-2x15# DB for 3x20
 
F.
Band Pull-Aparts
3 sets x 25 reps

-Complete, 1 red band

2/4/21

Today was tough workout... not in the sense it was difficult, but in that I was SO SORE from Monday's squats that it was difficult to get any intensity out of today... got the percentage work done, but it was difficult to get any intensity out of the other movements... kept everything light and just moved through this session. Looking forward to feeling better/bench pressing tomorrow. 

A.
Sumo or Conventional Deadlift
3 sets x 10 reps @ 65% (345#) 
65% of your one rep max deadlift, in the style you choose.

-Complete, conventional 
 
B.
Pause Low-Bar Back Squat
1 set x 5 reps
Work up to a 5 rep max

-Did my wife's weights here... was essentially trying not to strain myself given my extreme DOMS. Went 135#, 165#, 185# 
 
C.

RDL's

3 sets x 15 reps

Choose a challenging weight.

-175#, 205#, 225# 

D.
Wide Grip Pullups
3 sets x max reps
Body weight.

10,6,6 ... superset on part D with part E due to time constraints... very difficult/pumpy combo

 

E.
Dumbbell Row
3 sets x 12 reps
12 reps each side

-75# DB across 
 
F.
Superman 
3 sets x 12 reps

-Complete ... supposed to be reverse hypers, but don't have access to this at home... given the extreme DOMS even these were not fun

2/3/21

 Complete Rest 

2/2/21

AM Workout (0700) 

Today was a good workout... shorter overall, but left my chest/triceps totally thrashed... I was very surprised by how difficult part B was ... I have a huge hole in my fitness when it comes to pause bench press... excited to get better at that movement. 

A.
Close Grip Bench Press
3 sets x 10 reps @ 65% (180#) 
65% of your one rep max bench press.

-Complete... surprisingly difficult, but got all the reps. 
 
B.
Paused Comp Grip Bench Press
1 set x 5 reps
Work up to a 5 rep max.

-185# x 5, 195# x 5, 205# x 4 (didn't attempt the 5th rep, barely got 4) 
 
C.
Dumbbell Incline Bench Press
3 sets x 15 reps
Aim to reach failure at the given rep range.

-2x50# DB for 3x15 ... wasn't able to push the loading here... thrashed from parts A and B.

D.
Dips
5 sets x max reps
Do 5 max effort burnout sets.

-Went every 2 minutes for 10 minutes... got 10,9,10,9,9 
 
E.
Barbell Skull Crushers
3 sets x 15 reps
aim to reach failure at the given rep range.

-3x15 with 75#
 
F.
Strict Supinated Grip Pull-Ups
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-3x10 ... sets went 10 ... 10 ... 9/1 ... was massively pumped from parts A-E at this point... not much left in my arms. 

PM Workout (1430) 

Put this together on the spot, ended up having a bit of extra free time during my work day, so I decided to sneak in a little cardio given I feel a little too bulked up/heavy from all this lifting. Enjoyed myself, got my HR up a bit, but nothing too taxing. 

Warm-up

3 Rds 

10 PVC Pass-Throughs 

10 PVC Overhead Squat 

10 Alternating Plank Shoulder Taps 

-Complete

A.

3 Sets, each for time: 

50/35 Calorie Ski

30 Anchored PVC Sit-ups

15 Burpees

Rest 5 Minutes  

-4:35

-4:51

-4:37 ... dragged ass a bit on the second set of burpees... but other than that I felt fairly consistent ... kept the ski at 1100 cal/hr on all sets