10/21/24

Further Complete Rest 

10/20/24

 Complete Rest 

10/19/24

Bad day in the gym... today was my last high volume / heavy lifting session of this training cycle... had a stressful and long day/night yesterday and then went right into the gym at 5 am off of that tough day... definitely not ideal for lifting and isn't suprising to me that I got slightly injured today. I have really been pushing my body/mind a lot the last few weeks with tons of stress... hoping this isn't serious and I can bounce back in the next few weeks. Still got a massive bicep pump out of this, but it sucked to not get in the major lifts of the session (DL, Squats). 

A.

Deadlift

2 sets x 6 reps @ 80% (435#) 

80% of your one rep max deadlift.

-This was supposed to be 6 sets... but unfortunately I tweaked my knee badly on the last couple reps of the 2nd set. Tried to initiate the 3rd set after a few minutes of rest and it still hurt, so I cut out the remaining sets. Also had to cut out the back squats that were after this. 

B.

RDL's

5 sets x 5 reps

As heavy as possible.

-245# across ... these didn't hurt my knee at this weight, so kept that here. 

D.

Weighted Chin Ups

4 sets x 8 reps

-26# across 

E.

Pendlay Row 

5 sets x 6 reps

As heavy as possible

-225#

F.

EZ Barbell Curls 

4 sets x 15 reps 

Dumbbell Side Raises

4 sets x 10 reps

You can choose the amount of reps as long as it is within the suggested range.

-75# ez bar ... 2x15# DB raises 

G.

Hammer Curls 

3 sets x 8 reps

Dumbbell Bent-Over Side Raises

3 sets x 10 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x50# DB HC and 2x15# DZ raises 

H.

‘Run the Rack’ on DB Curls 

Max Effort with 50s, 35s, 25s, 15s, 10s, minimal rest 

-Complete ... don't remember the reps here, but it was a really good pump finisher for my biceps. 

10/18/24

7 Mile Run 

-Ran around 64 minutes, kept the pace nice and easy, didn't get the exact time. Perfect fall weather in Washington DC ... about 70 and sunny with a nice breeze. Great way to end my work week. 

10/17/24

AM Workout (0545) 

Today was a solid workout overall, felt decent and got a massive pump. This volume was a longer workout, took about 90 minutes ... Great way to start the day. 

A.

Strict Press

2 sets x 5 reps

Heavy as possible.

-This went 95#, 145#, 175# x 4 ... I was hoping to get 2 sets at 175#... but that first set thrashed me and I only got 4 reps. 

B.

Wide Grip Bench Press

3 sets x max reps @ 90% (255#)

90% of your one rep max bench press.

-3,3,3

C.

Wide Grip Long Pause Bench Press

3 sets x 2 reps @ 83% (235#) 

83% of your one rep max bench press.

-Complete

D.

Floor Press

5x5 

Try to increase weight over last week (185#) 

-205#, 4 sets of 195# ... I was trying for 205 across, but dropped it down to 195 after how tough that 1st set was. 

E.

Dumbbell Bench Press 

4 sets x 8 reps

Choose a weight you can handle for all 4 sets.

-2x75# DB 

F.

Dumbbell Strict Press

5 sets x 10 reps

10 reps each side. Choose a challenging weight.

-2x35# DB 

G.

Incline DB Skull Crushers 

4 sets of 10 

Band Pull-Aparts

4 sets x 10 reps

Rest :60-:90 

-2x35# DB, 1 red band 

H.

Rope Tricep Push-Downs 

5 sets of 20 

Rest :60-:90 

-45# 

PM Workout (1515) 

Got to workout with my wife this afternoon, which was nice. We put something toegther on the spot. Overall I got a nice workout out of this, wasn't too taxing, but it was nice to move and get my HR up a bit. 

A.

Every 3 for 15 (5 sets) of:

12 Strict Pull-ups (unbroken)

-Complete

B. 

Every 5 for 25 (5 sets) of:

21/15 Calorie Echo Bike

15 Toes-to-Bar

9 Strict HSPU 

-2:15 

-2:25

-2:45

-2:47

-2:55 ... overall this was some fun conditioning... all sets unbroken, just got a little slower on the bike and took a bigger rest between the toes-to-bar and HSPU each set ... fun stuff. 

10/16/24

 Complete Rest 

10/15/24

AM Workout (0545) 

Today was a solid session overall, it was a ton of squatting in parts A and B ... this left me exhausted for the rest of the session... after 3 days on of training and all the squatting, accessory/abs today was extra challenging. Overall a great workout though, enjoyed getting this in. 

A.

Back Squat

6 sets x 6 reps @ 80% (350#) 

80% of your one rep max back squat. Rest 2-5 minutes between sets

-Complete ... kept the rest right around 3 minutes, felt solid. 

B.

Back Squat

1 set x max reps @ 80% (350#) 

80% of your one rep max back squat.

-10 reps ... tough. 

C.

Dimmel Deadlift

3 sets x 10 reps

Challenging weight, perfect form.

-245# 

D.

Barbell Calf Raises 

3 sets x 20 reps

-185#

F.

Every 2 for 20 (10 sets) of: 

‘Durante Core’ (hollow rocks, v-ups, tuck-ups, :hollow hold) x 11 reps each movement 

-Complete 

PM Workout (1600)

5 Mile Run

-Complete ... didn't get the exact time, but ran with my office's run club and we ran slow.... probably around 9:30 - 10:00 miles. 

10/14/24

Today was a solid workout overall ... enjoyed getting this in and it was nice to feel a little stronger on benching than in the past few weeks. 

A. 

Bench Press

6 sets x 6 reps @ 75-80% (225-240#) 

80% of your one rep max bench press.

-235# for 5 sets of 6 and then only 5 reps on the last set ... overall felt good on this though. 

B.

Spoto Press

1 set x 3 reps

Work up to a 3 rep max.

-185#, 205#, 225# 

C.

Spoto Press

3 sets x 3 reps @ 90% (205#) 

90% of the 3 rep max you just hit.

-Complete 

D.

 Incline Dumbbell Bench Press

4 sets x 8 reps

Choose a challenging weight.

-2x75# DB 

E.

Diamond Push-ups 

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

-Complete

F.

Cable Flyes - High to Low

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

-25# crossover symmetry bands 

G. 

EZ Bar French Press 

Inverted Skull Crushers 

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

-85# bar, BW ISC

H.

Bench Dips 

4 Sets x Max Reps 

Rest :60 

-Went across at 10 reps... rough ... totally fried in my chest/triceps by this point. 

10/13/24

Today was a great workout. I really enjoyed getting this in and felt solid throughout. I felt strong on the deadlifts and got a great pump from everything else. Great day in the gym. This low stress / no parenting weekend has really helped me mentally... takes lots of pressure off given I'm not waiting for a toddler to wake up during my entire workout and having to immedietly rush off the parent/work right after lifting. Really happy to just enjoy myself and get this workout in.   

A.

Sumo or Conventional Deadlift

5 sets x 8 reps @ 78% (425#) 

78% of your one rep max deadlift, of the style you choose.

-Complete, felt strong, last set was tough!

B.

Front Squat

1 set x 3 reps

Work up to a 3 rep max.

-245#, 275# ... was hoping to go a little heavier on this, but after part A 275# felt like 375#! Called it there. 

C.

Pendlay Row

5 sets x 5 reps

As heavy as possible.

-205#

D.

Weighted Pull Ups

5 sets x 5 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.

-35#

E.

Lat Pulldowns 

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-125#, 3x10

F.

Barbell Curls

4 sets x 12 reps

You can choose the amount of reps as long as it is within the suggested range.

Dumbbell Side Raises or Cable Side Raises

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-75# curls, 2x15# DB for SR

G.

Hammer Curls

4 sets x 10 reps

You can choose the amount of reps as long as it is within the suggested range.

Dumbbell Bent-Over Side Raises

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x35# DB, 2x15# BOSR

H. 

4 Sets:

KB Side Bends x 12 reps/side 

Ring See-Saws x 10 reps 

Minimal Rest 

-Complete, 70# 

10/12/24

Complete Rest 

10/11/24

Today was a fun and solid workout ... my wife and son are traveling, so I am home alone AND I am working from home today... much needed de-stress ... life has been getting the best of me lately and it was really amazing to have a slow and low stress start to my day and then ease into this workout around 0830. Great day in the gym, got a solid pump and enjoyed myself. 

A.

Strict Press

4 sets x 3 reps

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

-165# across 

B.

Wide Grip Bench Press

3 sets x max reps @ 88% (250#) 

88% of your one rep max bench press.

-3,3,3 

C.

Wide Grip Long Pause Bench Press

3 sets x 3 reps @ 80% (235#) 

80% of your one rep max bench press.

-Complete

D.

Floor Press

5 sets x 5 reps

Choose a weight you can handle for all 5 sets.

-185# across... havent' been floor pressing and this was much harder than I thought it would be. 

E.

Behind The Neck Snatch Grip Strict Press

4 sets x 8 reps

Banded Tricep Extension

4 sets x 10 reps

-75# SGSP and 1 green band

F.

DB Tricep Extensions

4 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.

-4x12 with 75# 

G.

4 Sets: 

Tricep Kick-Backs x 12 reps 

Bench Dips x 10-15 reps 

-2x15# and 10 dips per set 

10/10/24

AM Workout (0545)

A.

Back Squat

6 sets x 6 reps @ 78% (335#) 

78% of your one rep max back squat. Rest 2-5 minutes between sets.

-Complete

B.

Back Squat

1 set x max reps @ 78% (335#) 

78% of your one rep max back squat. Rest 5-10 minutes before starting this exercise.

-10 reps 

C.

Good Morning

1 set x 3 reps

Work up to a 3 rep max.

-155#, 185#, 225# ... definitely more there, but this is not a movement I max out, overall fun to try. 

D.

Barbell Kang Squat

4 sets x 8 reps

-135# across ... this was a suprisingly large glute/hamstring pump even with the light weight ... can't remeber if I've ever even done this movement with weight before.

E.

Barbell Calf Raises 

4 sets x 20 reps 

-165# across 

F.

Every 2 for 20 (10 sets) of:

‘Durante Core’ (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold) 

-Complete 

PM Workout (1200)

6 Mile Run

-About 53 minutes total running time ... 8:50 average mile pace ... 60 degrees, sunny and a bit breezy in Annapolis. Really nice running conditions. Great way to break up the work day while working from home. 

10/09/24

Complete Rest 

10/08/24

Have had a super weird / bad day ... shit work schedule and everything went wrong with my planned day... but anyway, snuck in a CF class over lunch... short 15 minute workout for a 60 minute class, but it was nice to get it in and move a bit. I wanted to lift more afterward, but had a last minute unexpected project / deadline come up and had to leave the gym. Tomorrow will be another day. 

A. 

On a 15:00 Clock:

For time*: 

50-40-30-20-10

Double-Unders

25-20-15-10-5 

Toes-to-Bar

*Complete 3 snatches after each round (135/95#)

Then, in the remaining time, work up to a heavy snatch. 

-6:57 ... heavy singles went 185# and 205# ... both of these went up as easy power snatches ... I haven't been really olympic lifting at all the last year or so. It is always fun to get in, but I didn't feel particularly well on these. The weights didn't feel heavy, but I got extremely light headed from the two heavy singles ... definitely more there, but just got so light headed I called it at 205#. Not sure the reason behind this, but coupled with the life stress I am facing, I just called it and didn't push the loading. 

10/07/24

Got a decent pump overall today... didn't feel great on the bneching today... but probably given I got in a lot of tricep accessory yesterday, I should have seen this coming. 

A.

Bench Press

5 sets x 8 reps @ 75-78% (225-235#)

75-78% of your one rep max bench press.

-235# for 7, then 4 sets of 8 with 225# ... rough... thought I could get 235# across. 

B. 

Board Bench Press

1 set x 3 reps

Work up to a 3 rep max.

-205#, 235#, 255# 

C.

Board Bench Press

3 sets x 3 reps @ 90%

90% of the 3 rep max you just hit.

-230# across 

D. 

Paused Incline Dumbbell Bench Press

4 sets x 10 reps

Choose a challenging weight.

-2x50# DB 

E.

Pause Dips (1 second pause at bottom) 

4 sets x max reps

Body weight.

-5-6 reps each set ... tough, haven't really trained these at all 

F.

Paused Pullups (1 second pause at top) 

4 sets x max reps

Bench Dips

4 sets x max reps 

-Complete ... don't remember the exact reps, but was getting 6-8 on the pull-ups and about 15 dips each set 

G. 

Tricep Rope Push-Downs 

4 sets x 15 reps

-65# 

H.

3 sets:
1:00 Side Plank (left)
20 V Ups
1:00 Side Plank (right)
-rest 2 minutes between sets- 

-Complete 

10/06/24

Today was my low stress / accessory / pump day ... was overall a great workout. Got a great arm pump out of this annd really enjoyed myself. 

A.

DB Overhead 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.

-75# for 15,15,12 

B.

Strict Pull Ups

3 sets x 8-12 reps

Deficit Push-ups (hands and feet on 45#s) 

3 sets x 8-12 push-ups

-10 pull-ups, 12 deficit push-ups, BW 

C. 

Lat Pulldowns 

3 sets x 10-15 reps

straight into... 

Narrow Neutral Grip Lat Pulldowns 

3 sets x 10-15 reps

-160# on all movements, 6 sets of 10 

D.

Barbell Row 

3 sets x 10-15 reps

-185# for 3x10

E.

Dumbbell Side Raises or Cable Side Raises

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x10 with 2x15# 

F.

Dumbbell Bent-Over Side Raises

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-3x10 with 2x15# 

G.

Barbell Curls 

4 sets x 15 reps

Inverted Skull Crushers 

4 sets x 15 reps 

-65# 

10/05/24

Complete Rest 

10/04/24

AM Workout (0545)

This morning was a rough workout overall... the deadlifts went well, but then my son woke up screaming/crying during the 3 RM back squatting... not ideal ... I had to pause the workout for about 30 minutes and by that time I was cold and just had to stop squatting ... cut down some of the volume on the accessory movements after that given I just didn't have time to get those in given I had to rush off to work for a very long work day... not a great start to my day. 

A.

3 Sets:

Abwhell Rollouts x 10

Supinated Toes-to-Bar w/ 2 second eccentric x 10 

Russian Twist x 20 reps 

Minimal rest  

-Complete, 45# plate for the twists 

B.

Conventional Deadlift

4 sets x 8 reps @ 75% (405#) 

75% of your one rep max deadlift, of the style you choose.

-Complete 

C.

Back Squat

1 set x 3 reps

Work up to a 3 rep max.

-315#, 365# ... way more there, just didn't have time. 

D.

Strict Supinated Grip Pull-ups 

5 sets x max reps

-21,8,8,7,7 ... went every 2 minutes for 10 minutes 

E.

Band Pull-Throughs 

3 sets x 12-15 reps

Seated DB Calf Raises 

3 sets x 12-15 reps  

-1 green band, 2x50# DB 

PM Workout (1515) 

5 Mile Run 

-Didn't catch the exact time, but ran about a 9:10 ish pace ... easy run, but a super nice day in DC overall, sunny and about 77 degrees. 

10/03/24

Decent upper body pump today... not the best workout I've ever had... 4th day on and long work days / parenting might be getting to me... but tried to get what intensity I could. Enjoyed getting this in. 

Warm-up - 15 Minutes Full Body Mobility 

-Complete

A.

Seated Strict Press

5 sets x 5 reps

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

-155# across ... haven't been pressing much, but this went well. 

B.

Wide Grip Bench Press

3 sets x max reps @ 85% (245#) 

85% of your one rep max bench press.

-3,3,2 ... rough ... not great at wide grip bench pressing 

C.

Wide Grip Long Pause Bench Press

3 sets x 3 reps @ 78% (225#) 

78% of your one rep max bench press.

-Complete

D.

Incline Bench Press

4 sets x 8 reps

Choose a challenging weight.

-135# across at :60 rest ... light weights and short rest. 

E.

Incline DB Bench Press 

4 sets x 8-12 reps 

-2x50# across at :60 rest for 4x12 ... light weights and short rest. 

F.

Barbell Cuban Press

4 sets x 8 reps

Rope Face Pulls

4 sets x 20 reps

-35# barbell, 1 red band 

10/02/24

A.
15 Minutes Full Body Mobility 

-Complete ... I REALLY need to start doing more of this... this was a bit of a rude awakening... but definitely great to get in.   

B.
Every 4 for 40 (10 sets) of:
22/16 Cal Row
1 Round of ‘Durante Core’ (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)

-Complete ... this was a nice sweat/abs session ... put this together on the spot, probably could add reps to the cals or DC, lots of rest today ... overall enjoyed getting this in. It was a nice/low stress way to start the day.