6/10 & 6/11/22

 Field Exercise at Marine Corps OCS ... tons of time on my feet/hiking and physical events. 

06/09/22

This morning was a super solid pressing/upper body session. Got a big pump and felt surprisingly good on all the lifts. 

A. (warm-up)

2 sets x 10-15 reps
Face-Pulls 

Inch worms 

Barbell Bench (bar only) 

-Complete

B.
Bench Press
4 sets x 8 reps @ 72.5% (205#) 
72.5% of your one max rep bench press.

-Complete

C.
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.

-185# for 3x10

D.
Close Grip Bench Press
3 sets x 10-12 reps
Aim to reach failure within the given rep range.

-135# for 3x10 ... tried to go heavier here, but was completely fried from B and C. 

E.

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.

Tricep Rock-n-Rolls
3 sets x 12-15 reps

-2x20# for the side raises and 2x40# for the rock-n-rolls, 3x12 each

F.

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.

Tricep Push-Downs

3 sets x 12-15 reps 

-2x20# for the bent over side raises and 45# for the push-downs, 3x12 each

06/08/22

A.

Conventional Deadlift
3 sets x 5 reps
Up to daily max for a heavy set of 5 

-Went 3x5 with 405# ... no belt/chalk ... done in running shoes. Felt good, not max effort, just solid reps. 
 
B.
Lat Pull-Downs
5x10
Rest :60

-Complete, 145# 

C.

EMOM 10: 
Cable Curls x 10 reps 

-Complete ... massive bicep pump with 40# 

D.
Hammer Curls 
3 sets x 10 reps
GHD Sit-ups
3 sets x 15 reps 

-Complete, 2x40# DBs

E.

Sorenson Hold 

3 x :40 

Reverse BB Curls 

3x10 

-Complete, 45# bar for the curls 

6/07/22

 No specific workout today... but tons of time on my feet/steps during all hours of the day. 

06/06/22

Watching the Granite Games all weekend and being super crunched on time has forced me to change my training ... got this in over my lunch break... really fun crossfit bodyweight conditioning ... felt pretty decent given it was hot (about 78) and in the sun. Fun stuff, happy to at least work out, even though I won't be able to follow a coherent program these next few weeks due to work obligations. 

A.
EMOM 31: 

For 20 minutes: 

Odd Minutes:
5 Toes-to-Bar

10 Push-ups

15 Air Squats 

Even Minutes:

5 Strict Pull-ups

10 Push-ups

15 Air Squats 

Rest 1 minute then at 21:00 begin: 

EMOM 10: 

10 Burpees 

-Complete ... missed the 6th minute of burpees and took a minute of rest, finish at 32:00 ... solid conditioning, this was enjoyable and challenging for my current level of fitness. 

06/05/22

Didn't feel very good and had little time to workout... this was rushed and not the best workout, but got in what I could. 

A.

V-Up 3 sets of 10 reps

Band Resisted Plank Pulls 3 sets of 10 reps ea.

35# Plate Sit Up 3 sets of 10 reps

Minimal Rest 

-Complete

B.

Plank 3 sets of :60 

Supine Toes to Bar 3 sets of 10 reps

35# Plate Russian Twist 3 sets of 20 reps (total)

Minimal Rest

-Complete

C.

Bench Press 3 sets of 15-20 reps

Cuban Press 3 sets of 10 reps

Rest for 2 minutes

-185# for 18, 14, 11 ... 35# across for the cuban press ... the first set felt great, but the rest interval was so short, this rocked me. 

D.

Strict Pull Up 3 sets of 10 reps

Seated Neutral Grip DB OH Press 3 sets of 15 reps

Rest for 90 seconds

-Complete ... 2x35# DB for the presses 

E.

Dips 3 sets of 15 Reps

Unsupported Scott Press 3 sets of 15-20 Reps

Seated Plate Front Raise + Bus Driver 3 sets 15-20 Reps

Rest for 90 seconds

-Complete ... 2x15# for the Scott Press and 10# plate for the front tases + bus drivers 

06/04/22

 Complete Rest 

06/03/22

AM Workout (0600)

3 Mile Hike with ~45# load ... complete in 50 minutes across rolling hills. 

PM Workout (1530)

Had a decent arm pump this afternoon ... had a good time getting this in ... short/simple arm pump. 

A.

Barbell Curl 3 sets of varying amounts ea.

Set 1

12 reps

Set 2

10 reps

Set 3

8 reps

Rest for 30 seconds

Seated Unsupported Dumbbell French Press 3 sets of varying amounts

Set 1

12 reps

Set 2

10 reps

Set 3

8 reps

Rest for 90 seconds

-Complete ... 95# curls, 65# FP

B.

Dumbbell Spider Curls 3 sets of varying amounts

Set 1

15 reps

Set 2

12 reps

Set 3

10 reps

Rest for 30 seconds

Double D Close Grip Pushdowns 3 sets of varying amounts

Set 1

15 reps

Set 2

12 reps

Set 3

10 reps

Rest for 90 seconds

-Complete, 2x25# DB on the curls ... 75# for the push-downs 

C.

Alternating Sets 5x10

Rope Pushdowns 5 sets of 10 reps

Rest for 30 seconds

Rope Hammer Curl 5 sets of 10 reps

Rest for 30 seconds

-Complete ... started at about 65# for both of these movements and slowly went down with each set ending around 45-55# while maintaining the rest interval ... massive arm pump. 

6/02/22

 

Had a long and physical day, but got to sneak this in ... definitely not ideal, was really crunched for time, but I was happy to get in what I could.

A.

Bench Press 

10 reps @ 70% of Bench Press max (200#)

8 reps @ 75% of Bench Press max (215#) 

6 reps @ 80% of Bench Press max (230#) 

External Rotator Off Knee 3 sets of 6 reps ea. AHAP. 2010. 

Rest for 150 seconds

-Complete

B. 

Lat Pull-Down

10 reps

8 reps

6 reps

Arnold Press 

10 reps

8 reps

6 reps

Rest for 90 seconds

-145#, 165#, 185# for the pull-downs ... 2x60# DB for the arnold presses 

C.

DB Bench Press 

12 reps

10 reps

8 reps

DB Single-Arm Row

12 reps

10 reps

8 reps

Seated Lateral Raise 

12 reps

10 reps

8 reps

Plate Y-Raise 

12 reps

10 reps

8 reps

Rest for 90 seconds

-Complete ... only time to get in two rounds due to time constraints ... used 85# DBs for the DB movements and 5# plates for the other ... fun pump finisher... bummed I couldn't get the last set in. 

6/01/22

No time for an actual workout today... but tons of time on my feet all day long. 

5/31/22

 Complete Rest 

5/30/22

'Murph'
For time (strict pull-ups in boots/utes)
1 Mile Run
100 Pull-ups (strict)
200 Push-ups
300 Air Squats
1 Mile Run

-Time from last year = 53:50 ... unfortunately I didn't get the time today ... I got the first time split (8:08) and then I accidentally paused my clock at that point ... timed the final mile with a split of 11:40. Went 20 sets of Cindy ... Not sure exactly what my time would have been ... but I was moving at a fairly consistent pace ... felt fit and had a good time. First 5 rounds unbroken, then went to 3/2 and 6/4 for pretty much every set thereafter, with consistent unbroken squats the entire workout. It was a hot day ... about 75 degrees and sunny ... I was fairly exposed and doing this outside ... got really hot during this workout, but really enjoyed myself and I am looking forward to getting back in to more crossfit style training in the coming summer months. 

5/29/22

Today was a solid session ... nothing maximal, but some nice movement/sweat. 

A.

Deadlifts
Set 1
15 reps @ 50% (265#)
Set 2
12 reps @ 55% (295#)
Set 3
10 reps @ 60% (325#) 
Rest for 90 seconds

-Complete 

B.
Single Leg Squat Off Box 3 sets of 10 reps ea.

Calf Raise 3 sets of 10 reps 

Rest for 90 seconds

-Complete ... used 135# for the calf raises 

C.
3 Way Goblet Squat 3 sets of 6 reps ea. (narrow, regular, wide) - 18 Reps Total Each Set

Good Morning - 4 second Eccentric 3x6. 

Seated Calf Raises 3 sets of varying amounts
15-12-10 

Rest for 90 seconds

-Complete ... 75# for the goblet squats ... 135# for the good mornings and 2x75# DB for the calf raises 

D.
15 Minute EMOM:
30 Seconds On/30 Seconds Off
1. Russian KB Swing (53/35) 
2. Supine Toes-to-Bar
3. Cal Row
4. Plank 
5. Rest

-Complete

Rest 5 minutes then... 

E.
Assault Bike
8 Sets of: 
:15 Hard / :45 Easy 

straight into...

4 Sets of: 
:25 Hard / :60 Easy 

-Complete ... kept 90-100 RPM on the :15 intervals and 80-85 RPM on the :30 intervals ... nice sweat 

5/28/22

Complete Rest 

5/27/21

Today was a fun workout ... got a huge pump and did some new movements that I'd never done (Scott Press / bus driver) and enjoyed myself ... cut out at the cardio at the end, just wasn't feeling it today. 

A.

Incline Bench Press 

3 sets of 15-20 reps

15-20 Reps. On set 1 & 2 we want you to hit an RPE of 8 in the 15-20 rep range. On your last set (set 3) we want you to hit an RPE of 9.5 in the 15-20 rep range.

Cuban Press 3 sets of 10 reps
Rest for 2 minutes

-Complete ... 165# for 18, 16, 15 on the incline bench and 35# for the cuban presses 

B.
Strict Pull Up - 3 sets of 15 reps 

Rest for 30 seconds

Seated Neutral Grip DB OH Press 3 sets of 15 reps

Rest for 90 seconds

-Complete ... pull-ups went 15 ... 13/2 ... 11/2/2 ... OH press went 2x35# DB

C. 

3 Sets of: 

Strict Dips

15-20 reps

Wide Grip Lat Pulldown 3 sets of 20 reps
15-20 Reps

Unsupported Scott Press 3 sets of 20 reps
15-20 Reps

Seated Plate Front Raise + Bus Driver 3 sets of 15-20 Reps

Rest for 90 seconds

-Complete ... this was a massive pump ... Scott press was a really fun shoulder pump. Most of these sets were 20 or closer to 20 reps, fun stuff. 

5/26/22

AM Workout (0800)

A.
~3 - 3.5 Mile Run

-28:30 ... same route/pace as on Tuesday ... same slight pain in my right achilles. 

PM Workout (1500)

Fun conditioning session this afternoon ... toughest part was the assault bike (who would have thought...?). 

Cross-over Symmetry Warm-up 

-Complete

A.
3 Rounds:
10 Bar-Facing Burpees
10 Deadlifts (315#)
10 Bar-Facing Burpees
2 Min Rest Between Rounds 

Rest 5 Minutes 

3 Rounds:
10 Each Arm Single Arm DB Thrusters (35/20)
2 Min Max Calories on Assault Bike
2 Min Rest Between Rounds

Rest 5 Minutes

3 RFT:
20 Triangle Push Ups
20 Bodyweight Rows
20 V-Ups

-Result =

-Each round was about 1:50-2:00

-30-35 cals each interval ... didn't do a true ME here, but tried to get a consistent 15 cals/minute

-6:30

5/25/22

Today was a solid session... one of the most intense arm pumps I've had in a long time ... really fun time in the gym ... short/nice aerobic sweat after the pump ... great day in the gym. 

A.
Paloff Press 3 sets of 10 reps ea.
Side Plank Band Pulls 3 sets of 10 reps ea.
Russian KBS (72#) 3 sets of 15 reps
Minimal Rest 

-Complete

B.

Leg Lifts 3 sets of 15 reps
Plank 3 sets of 60 seconds
DB Russian Twist (35#) 3 sets of 20 reps (10/side)
Minimal Rest

-Complete 

C.
Dumbbell Overhead Triceps Extension - Single Arm 
Set 1
12 reps
Set 2
10 reps
Set 3
8 reps

EZ Bar Narrow Grip Curl 
Set 1
12 reps
Set 2
10 reps
Set 3
8 reps

Rest for 90 seconds 

-Complete, 15#/15#/25# for the extensions and 65# across for the curls 

D.
Cali Press 3 sets
Set 1
12 reps
Set 2
10 reps
Set 3
8 reps 

Alternating Dumbbell Hammer Curls 3 sets 
Set 1
12 reps
Set 2
10 reps
Set 3
8 reps 

Rest for 90 seconds 

-Complete ... 65# across for the presses ... 2x35# for the curls 

E.
Double Arm Dumbbell Curls 2 sets of 30 reps

Complete the 30 reps as a drop set. Perform 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps to finish the drop set.

Rest for 1 minutes

Incline Dumbbell Skull Crushers 2 sets of 30 reps

Complete the 30 reps as a drop set. Perform 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps. Rest 15 seconds. Drop weight and complete another 10 reps to finish the drop set.

Rest for 1 minutes 

-Curls went 50#s/35#s/25#s ... Skull Crushers went 35#s/25#s/15#s ... massive pump 

F.

EMOM 24:

Odd: 15 Cal Bike Erg 

Even: 15 Cal Row 

-Complete 

5/24/22

AM Workout (1000)

A.

~3 - 3.5 mile easy aerobic run 

Rest 10 minutes then...

B.

At a consistent 80% aerobic effort:

50-40-30-20-10

Calorie Row

Calorie Bike Erg

Calorie Ski 

-Run went 28:40 ... kept the pace very easy and just felt out my achilles tendon ... didn't hurt at all with this distance/pace, but was slightly tight.

-29:50 ... this was a nice sweat, felt good aerobically throughout.

PM Workout (1530)

This afternoon was a solid session ... squats were heavy-ish, but the tempo made them. tough. Fun leg pump/sweat sesh.

A.
Barbell Back Squat; 21X0
Set 1
10 reps
@ 60% of Back Squat max (280#)
8 reps
@ 65% of Back Squat max (305#)
6 reps
@ 70% of Back Squat max (330#)
Rest for 150 seconds

-Complete 

B.
Barbell Forward Lunge 
10 reps/leg 
8 reps
6 reps

Dumbbell Romanian Deadlift 
12 reps
10 reps
8 reps

Rest for 2 minutes 

-Complete ... used 135# for the lunges and 2x50# for the RDLs

C.
DB Goblet Squats
12 reps
10 reps
8 reps

Hamstring Curl (Banded)
12 reps
10 reps
8 reps

Standing Calf Raise 3 sets of 20 reps

Rest for 90 seconds 

-Complete ... 100# for the goblet squats / 1 green band for the curls and 135# for the calf raises 

D.
Climb the Ladder
12 Minute AMRAP - Get as far up the ladder as possible in 12 Minutes:
2 American KB Swings (53/35) + 2 Burpees + 2 Sit Ups
3 American KB Swings (53/35) + 3 Burpees + 3 Sit Ups
4 American KB Swings (53/35) + 4 Burpees + 4 Sit Ups

...etc. Continue increasing by 1 rep each round until the 12 Minutes are up.

-Got through the round of 11 

5/23/22

Today was a super solid workout ... after a few days off my body felt great. Despite the fact I was sleeping on tiny pull-out couches at the hospital / not sleeping consistently while Alex was in labor on Friday into Saturday and while we were feeding him most of last night. Surprised how great I felt with all the weird food / lack of sleep ... but got everything in and really enjoyed myself. I am ecstatic that my son is happy and healthy and safely home and I couldn't help but enjoy myself in the gym. 

A.
Bench Press; 20X0
Set 1
10 reps
@ 65% of Bench Press max (185#)
Set 2
8 reps
@ 70% of Bench Press max (200#)
Set 3
6 reps
@ 75% of Bench Press max (215#) 
External Rotator Off Knee 3 sets of 6 reps ea.; 2010
Rest 150 seconds 

-Complete ... used 10# for the rotator ... have been doing close grip for this progression, regular grip felt much easier. 

B.
Supinated Grip Pull-Up - 2010
Set 1
10 reps
Set 2
8 reps
Set 3
6 reps

Arnold Press - Seated - 2010
Set 1
10 reps
Set 2
8 reps
Set 3
6 reps
Rest for 90 seconds

-Unweighted pull-ups, 2x35# DB for arnold presses 

C
DB Bench Press; 2010
Set 1
12 reps
Set 2
10 reps
Set 3
8 reps

Barbell Bent Over Row - Supinated; 2010
Set 1
12 reps
Set 2
10 reps
Set 3
8 reps

Seated Lateral Raise; 2010
Set 1
12 reps
Set 2
10 reps
Set 3
8 reps

Trap 3 Cable Y-Raise - Single Arm; 2010
Set 1
12 reps
Set 2
10 reps
Set 3
8 reps
Rest for 90 seconds

-Complete, 2x75# DB for the bench, 135# for the rows, 2x10# for the lateral raises, used crossover symmetry for the Ys  

D.

EMOM 15:

Min 1- 10 DB Snatch (75/50#)

Min 2 - 18 Calorie Row 

Min 3 - 10 Strict Dips 

straight into... 

EMOM 15:

Min 1 - 12 Dual KB Hang Clean (53/35#)

Min 2 - 15 Calorie Ski 

Min 3 - 10 Burpees 

-Complete ... this was super solid conditioning ... felt off pace during the 9th set but finished right around 30:45 ... really fun stuff, really enjoyed this. 

5/22/22

Further Complete Rest ... the first time I've taken a full 3 days off in a while ... this weekend was the birth of my first child. Couldn't be happier with how the weekend and delivery went and I am looking forward to working out tomorrow now that I'm home.