11/22/24

Today was overall a rough workout... I worked out in the afternoon given I was too tired to workout this AM ... had 3 drinks at HH last night and it really messed up my sleep... anyway, I took preworkout about 1:30 pm and I was mid-construction on a project in my house... I REALLY wanted to finish it, so I kept working and didn't start lifting until 3 pm... I was crashing off the caffiene and generally just felt awful/hungy while getting this in... bad workout, but kept the weights light and rest intervals short and just got a light pump. 

A.

Strict Press

5 sets of 3 reps @ – RPE 9.5 RPE
*Rest 2:00-2:30 b/t sets 

-145# 

B.

Seated Arnold Press

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25#

C.

Ring Y Raise 

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-BW 

D.

Complete Iron Scap Protocol
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band

-Complete 

E.

Narrow Grip Push-ups (on barbell) 

Ring Rows 

5 sets: 10 reps - RPE 7 

*Rest 1:00-1:30 b/t sets 

-BW 

F.

Bench Dips

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-BW 

G.

DB Skull Crushers  

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# DB

11/21/24

AM Workout (0545)

Jumped into a CF class this AM ... it was on the lower intensity side, which was nice. It was a good way to start the day and sweat and move a bit. Overall enjoyed getting this in. 

A.

EMOM 30:

Min 1 - 40 Double-Unders

Min 2 - 15 Wall-Balls (20/14#)

Min 3 - 12 Toes-to-Bar 

-Complete ... all sets unbroken except for a few DU misses on the first couple rounds. Everything felt surprisingly smooth for not doing much CF lately. 

PM Workout (1430)

5 Mile Easy Run 

-Complete ... didn't time this, just ran the typical 5 mile route around the mall ... nice and easy ... a bit chilly, but overall enjoyed getting this in to break up the work day. 

11/20/24

Complete Rest 

11/19/24

AM Workout (0545) 

This morning was a solid workout/pump ... enjoyed getting this in. Not too taxing, but enjoyable. 

A.

Deadlift

5 sets of 3 reps @ – RPE 9.5 RPE
*Rest 2:00-2:30 b/t sets

-405#, 425#, 445#, 465#, 465# 

B.

Strict Weighted Pull-up

5 sets of 3 reps @ – RPE 9.5 RPE
*Rest 1:00-1:30 b/t sets

-53# 

C.

Pendlay Rows

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-155#

D.

Straight Arm Lat Pull-Downs

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# cross over symmetry bands 

E.

Standing Tricep DB French Press

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-50#

F.

Standing KB Crush Grip French Press 

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-35#

G.

KB Side Bends 

3 sets: 15 reps (each side) - RPE 7

Ring See-Saws 

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-Complete, 70# KB 

PM Workout (1630)

5 Mile Easy Run 

-Complete, untimed ... had a decent time getting this in... have had a very busy few days of work and it was nice to sweat and move. 

11/18/24

Really solid upper body pump this AM ... nothing too taxing, but enjoyed getting this in. 

A.

Bench Press

5 sets of 3 reps @ – RPE 9.5 RPE
*Rest 2:00-2:30 b/t sets

-235#, 245#, 250#, 250#, 250# 

B.

Floor Press

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

-165# 

C.

Alternating Incline DB Bench Press

3 sets: 15 reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets

-50# DBs 

D.

DB Bench Press 

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

-75# DBs 

E.

DB Flyes

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-15# DBs 

F.

DB Hammer Curls 

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-25# DBs 

G.

Single DB Double Head Curl

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-35#

H.

Every 2 for 10 (5 sets) of:

‘Durante Core’ x 12 reps each move 

-Complete

11/17/24

 Complete Rest 

11/16/24

Today was a decent conditioning workout overall ... a bit of an upper body pump and some cardio/core ... not taxing at all, enjoyable to get in and move and sweat. 

A.

5 Rounds
10 Bodyweight Bar Rows
10 Incline Dumbbell Bench Press (2x50/35)

-rest 3 minutes-

B.
5 Rounds
10 Strict Pull Ups
20 Push Ups

-rest 3 minutes-

C.
5 Rounds
15 Calorie Row
15 Calorie Ski

-rest 3 minutes-

D.

6 rounds for time:
10 UNBROKEN V-Ups
-rest as needed between sets to go unbroken each round

-Result = 

A = 3:54 (broke up the rows on the last two sets, unbroken IBP) 

B = 8:08 

C = 11:15

D = 1:49 (30 unbroken, about short rest between last 30 reps) 

11/15/24

AM Workout (0545) 

Today was overall a decent session ... felt solid on the back squats, but I haven't been cleaning/front squatting much this last year and I definitely felt that today... felt tight and not great on those, but it was good to get them in... my wife and I are doing a partner workout/in-house competition in a few weeks and there is a 3 RM hang clean as an event ... will be incorporating cleans up until that event. 

A.

Every 2 for 20 (10 sets)* of: 

1 Clean + 1 Front Squat + 1 Power Clean 

*5 sets at RPE 5-6

*5 sets of RPE 7-8 (TnG)

-135#, 135#, 185#, 185#, 195#, 195#, 205#, 215#, 225#, 235# ... overall lighter weights than I have traditionally been using. Felt tight in my T-spine. 

B.

Back Squat 

6 sets of 6 reps @ – RPE 7-8 RPE
*Rest 2:00-2:30 b/t sets

-315# 

C.

Single Leg BB Calf Raises 

4 sets: 10 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets

-45# 

D.

4 Sets:
KB Side Bends x 15 reps/side

Ab-Wheel Rollouts x 10 reps

Plank x :60 

Minimal Rest 

-Complete, 70# KB 

PM Workout (1530)

Easy 4 Mile Run 

-Complete, didn't get the time, just went super easy for 4 miles ... probably about a 9:30 or 10:00 mile pace. 

11/14/24

Today was overall a decent shoulder/arm pump ... nothing max effort, but lots of good reps and a pump. 

A.

Shoulder Press 

6 sets of 6 reps @ – RPE 7-8 RPE
*Rest 2:00-2:30 b/t sets

-135#

B.

Seated DB Shoulder Press 1 and 1/2 Reps

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x35# DB 

C.

Half Kneeling Bottoms-up KB Press 

4 sets: 10 reps (each side) - RPE 8
*Rest 1:00-1:30 b/t sets

-18# KB 

D.

Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band

-Complete 

E.

Parallette Push-ups

Chin-ups

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

-Complete, BW 

F.

Strict Ring Dips 

Dumbbell Curls 

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

-BW Dips, 2x35# curls

G.

Inverted Skull Crushers

Reverse Barbell Curls 

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

-BW ISC, 45# bar

11/13/24

Complete Rest 

11/12/24

AM Workout (0545)

Today was a decent session overall. Light weights, short rest intervals. Got a nice pump, low stress session. 

A.

Deadlift 

6 sets of 6 reps @ – RPE 7-8 RPE
*Rest 2:00-2:30 b/t sets

-365# 

B.

Strict Pull-ups

6 sets of 6 reps @ – RPE 7-8 RPE
*Rest 1:00-1:30 b/t sets

-20# 

C.

Double DB Bent Over Row

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

-2x75# DB 

D.

Lat Pull-Downs

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

-135# 

E.

Double DB Skull Crushers

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

-2x25#

F.

Seated Tricep DB French Press 

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

-75# 

PM Workout (1630)

5 Mile Run 

-Complete, untimed ... not sure the exact pace or time, but just went out and got an easy run in ... it was a bit chilly, but overall enjoyable after a long work day. 

11/11/24

Didn't have a particularly good workout today... feeling tired/off from the travel and life stress. Overall difficult to focus and enjoy myself, but got in what I could. 

A.

Bench Press 

6 sets of 6 reps @ – RPE 7-8 RPE
*Rest 2:00-2:30 b/t sets

-225# 

B.

Barbell Incline Bench Press 

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

-135#

C.

Dips

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

-Complete, BW 

D.

Reverse Grip Barbell Bench Press 

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

-115#

E.

Resistance Band Chest Flyes

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

-25# crossover symmetry bands 

F.

Barbell Drag Curls

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

-45# ... probably went too light on this, but hadn't done these in a while 

G.

Standing DB Curls

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

-2x35# 

11/10/24

 Complete Rest 

11/09/24

I put this session in on the spot, got a solid shoulder/tricep pump. Fun/low stress workout. 

A.

DB Shoulder Press (supported)
6 sets of 12

Rest 2:00

-2x60# for 12,12,12,12,10,10 

B.

Smith Machine Behind-the-Neck Shoulder Press

4 sets of 10 

Rest :60 

-10# on each side of the bar 

C.

DB Side Raises x 10 reps 

Bent-over DB Side Raises x 10 reps 

Rest :60

-2x15# DB 

D.

Incline EZ Bar Skull Crushers x 10 reps 

Incline EZ Bar Close Grip Bench Press x 10 reps 

Rest :60  

-50# 

E.

Diamond Push-ups x 10 reps

Inverted Skull Crushers x 10 reps

Rest :60  

-Complete, BW

F.

Tricep Cable Push-Downs 

4 Sets of 15

Rest :60  

-Complete, don't remember weight

G.

3 Sets:

15 KB Side Bends/side (53#)

Plank x :60

Minimal Rest

-Complete 

11/08/24

Had a higher volume back/bicep day planned... but coming off of sickness/life stress/travel I just put togheter something smaller. Got a massive bicep pump and enjoyed getting this in. 

A.

'Death by Strict Pull-ups'

-Complete, round of 10 

B.

EZ Bar 21s 

5 Sets 

Rest :60 - :90

-Complete, across 60# 

C.

Hammer Curls

4 Sets of 12

Rest :60 - :90

-2x40# DB 

D.

DB Curls 

4 Sets of 15

Rest :60 

-2x25# DB 

E.

Every 2 for 10 (5 sets) of:

'Durante Core' 

11/07/24

Complete Rest ... was plannning on training today, but woke up feeling decently fatigued and sick... about to head out on vacation so I was hoping to get something in, but just couldn't with how I was feeling. Hopefully can get a bit of activity in over the trip. 

11/06/24

I lowered down the volume/intensity on this workout... had a long day yesterday (left house at 0610, returned 2200, two cardio sessions) and didn't sleep well at all last night ... had 5 drinks between 5 pm and 8 pm and I did not feel great sleeping or most of today... Overall also definitely dealing with a good deal of work/life stress... but got in what I could and I am looking forward to feeling better tomorrow. 

A.

Bench Press

5 sets of 10 

Rest 2:00-2:30 

-185# for 10,10,10,8,8 ... felt like ass 

B.

Floor Press 

4 sets of 8

Rest :90-2:00 

-165#

C.

DB Flyes 

4 sets of 10

Rest :60 

-2x25#

D.

DB Skull Crushers 

4 sets of 10-15

Rope Tricep Extensions 

4 sets of 10-15

Rest :60 

-2x25# SC, 45# extensions

E.

Cable Push-Downs

4 sets of 10-15

Bench Dips 

4 sets x 10

Rest :60 

-45# push-downs, BW dips 

11/05/24

AM Workout (0730) 

Movement to Contact: 2:07 (100 points)

Ammo Cans: 120 (100 points) 

Manuever Under Fire: 2:15 w/ grenade hit = 2:10 (100 points)

This is my first 300 CFT (perfect score) ever, it didn't feel too bad overall... I think the biggest factor is that I carried a guy who weighed 190# today and typically I carry someone in the 200ish range, but thankfully there was a 190# guy there today. Overall not too taxing of a morning, enjoyed getting this in during good weather. 

PM Workout (1500)

Easy 5 Mile Run

-Complete ... didn't get the time, just ran 5 casual and enjoyed myself. Really great weather in DC for November, it was about 75 degrees and sunny with a slight breeze ... great conditions. 

11/03 & 11/04/24

 Complete Rest / taper for CFT. 

11/02/24

Didn't feel particularly great today... this has been a long stressful week and it really caught up with me... I also tweaked my knee a few weeks ago and despite it not hurting at all, it was still tough to fully focus on a heavy back squat single given that was lingering on my mind.... coupled with the stress, today wasn't great, but got in what intensity I could. 

A.

Back Squat

Heavy Single

-365#, 385#, 405# 

B.

3 Sets of 12 

Front Racked Reverse Lunges, alternating 

Rest :90 - 2:00 

-155#

C.

3 Sets of 20

BB Calf Raises 

3 Sets of 12 

Ring See-Saws

Rest :60

-155# 

D.

On a 20:00 Clock:

AMRAP 10: 

‘Strict Cindy’

5 Strict Pull-ups

10 Push-ups

15 Air Squats 

straight into...

AMRAP 10:

Max Meters Bike Erg 

-Cindy = 11 rds 

-Bike = 4958m