10/30/24

Today was a solid workout overall ... I was hoping to deadlift a little bit more than this, but given I have been doing more hypertrophy style training and not strength training and the recent knee tweak, I am really not suprised here. I felt decent overall and got a massive pump out of this workout. 

A.

Deadlift

Heavy Single

-455#, 485#, 505# 

B.

Pendlay Row 

6 sets of 12 

Rest :90 

-185# across 

C.

Supinated Strict Pull-ups 

4 sets of 10 

Rest :60

-10,10,8,8 BW ... definitely fatigued from A and B 

D.

Lat Pull-Downs, Neutral Narrow Grip

4 sets of 10 

Rest :60

-110# 

E.

EZ Bar Curls 

6 sets of 12 

Rest :90 

-75# 

F.

Hammer Curls

4 sets: 10 reps + 1 drop set on last set 
Rest :60 

-2x35# and drop set with 25s, 15s, 10s ... nice/fun finisher  

10/29/24

Had a solid workout overall today ... tons of life stress lately, which seems to always happen around maxing out! But anyways.... the taper definitely worked and I felt solid and ready to train this AM... overall happy with how things went, got a great upper body pump. 

A.

Bench Press

Heavy Single

-260#, 280#, 290# 

B.

DB Bench Press 

6 Sets of 12 

Rest 1:30 - 2:00 

-2x75# ... only got 10 reps on the last set... massive pump. 

C.

Dips 

4 sets of 10

Rest :60 

-Complete, BW 

D.

DB Flyes 

4 sets of 10

Rest :60 

-2x25# DB 

E.

Incline EZ Bar Skull Crushers 

4 sets of 10

Rest :60 

-75#

F.

Rope Tricep Extensions 

4 sets of 10

Rest :60 

-70#

G.

Bench Dips 

4 sets x 10

Rest :60 

-Complete, BW 

10/28/24

AM Workout (0545) 

I was planning to max out today, but my covid arm/armpit/lat pain is still pretty severe from last Thursday's vaccine. I was also really fatigued/flu like yesterday... not ideal conditions for a 1 RM ... so I added in another taper session to just move and sweat a bit ... I am glad I did this becuase I felt much better after getting this in. 

A.
Back Squat

2 sets x 3 reps @ 65% (285#) 

65% of your one rep max back squat.

-Complete 

B.

Bench Press

2 sets x 3 reps @ 65% (195#) 

65% of your one rep max bench press.

-Complete 

C.

Deadlift

2 sets x 3 reps @ 65% (350#) 

65% of your one rep max deadlift. 

-Complete 

 

D.

5 RFT:

1000m Bike Erg

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

-Complete ... took about 15 minutes, didn't get the exact time. 

PM Workout (1530)

Easy 4 Mile Run 

-Ended up running 4.2 miles in 36 minutes ... about an 8:40 pace .... just went off feel and kept this at an easy pace. Really nice/cooler afternoon for a run ... was about 60 degrees with a slight breeze. 

10/27/24

 Complete Rest 

10/26/24

Today was a nice/low volume taper session. Nice to move some lighter weights and move through this quickly. 

A.

Back Squat

3 sets x 3 reps @ 70% (315#) 

70% of your one rep max back squat.

-Complete

B.

Bench Press

3 sets x 3 reps @ 70% (210#) 

70% of your one rep max bench press.

-Complete

C.

 Deadlift

3 sets x 3 reps @ 70% (375#) 

70% of your one rep max deadlift, of the style you choose

-Complete

D.

Pull Ups

3 sets x 8-15 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.

-3x10, BW

E.

3 Sets:

Ring See-Saws x 10-12 reps 

Flutter Kicks x 50 reps 

Russian Twists (35#) x 20 reps 

Minimal Rest 

-Complete 

10/25/24

 Complete Rest 

10/24/24

Today was a lower volume / taper session... overall easy given the lack of volume, but I was a bit nervous about the deadlifts given my knee tweak last week... but once I got warmed up and rolled through this, everything felt fine. 

A.

Deadlift

3 sets x 3 reps @ 85% (455#) 

85% of your one rep max deadlift, of the style you choose.

-Complete 

B.

RDL's

2 sets x 8 reps @ RPE 6-7

-245#

C.

Pull Ups

3 sets x 8-15 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.

-15,15,10 

D.

Bench Dips 

3 sets x 8-15 reps

-3x12 

E.

Dumbbell Side Raises

3 sets x 12-15 reps

Aim to reach failure within the given rep range.

-3x12 with 2x15# 

F.

Dumbbell Bent-Over Side Raises

3 sets x 12-15 reps

Aim to reach failure within the given rep range.

-3x12 with 2x15# 

G.

3 Sets:

KB Side Bends x 15 reps/side
Ab-Whell Rollouts x 10 reps 

Minimal Rest

-Complete, 70# KB 

10/23/24

Today was a nice mobility/abs session. Nice/non-stressful way to start the day. Was good to just move through this and relax. 

A.

15-20 Minutes Full Body Mobility 

-Complete

B.

Every 2 for 20 (10 sets) of: 

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

-Complete 

10/22/24

AM Workout (0545) 

Today was a bit nerve racking given I tweaked my knee on Saturday... but once I got warmed up my knee didn't feel abnormal at all and I felt good squatting. Benching also felt decent, so overall happy to feel a bit more recovered after a couple days off. 

A.

Back Squat

3 sets x 3 reps @ 85% (375#) 

85% of your one rep max back squat.

-Complete 

B.

Bench Press

3 sets x 3 reps @ 85% (255#) 

85% of your one rep max bench press.

-Complete 

C.

Close Grip Bench Press

1 set x 8-10 reps

Aim to reach failure within the given rep range.

-185# for 10 

D.

Dumbbell Row

3 sets x 10 reps

10 reps each side.

-100# DBs

PM Workout (1500)

5 Mile Run 

-Complete ... didn't get the exact time, but overall this was a good run, probably ran around 9 minutes miles ... really hot and beautiful day in DC ... was about 80 and very sunny. Great day to get out after a day in the office. 

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