01/10/25

Have had overall a stressful week / couple weeks ... looking forward to getting back into a routine... kept the weights light and intensity overall low today ... it was still nice to move a bit. Left the gym feeling good, not taxed. 

A.

Front Squat

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

-185#, 205#, 225#, 235# 

B.

Single-Arm KB Overhead Squats 

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

-35# 

C.

Back Rack Reverse Lunges 

3 sets: 12 reps, atlernating - RPE 7
*Rest 1:00-1:30 b/t sets

-165# 

D.

3 Sets: 

10 KB Sit-ups, right

10 KB Sit-ups, left

10 Ring See-Saws 

20 BB Calf Raises 

Minimal Rest 

-35# KB sit-ups, 165# CR 

01/09/25

Today was overall an okay workout... I didn't feel particularly great, but got in what intensity I could ... have had a lot of life stress during this career transition and I still haven't gotten in a routine yet... tons of time home parenting a toddler and figuring out access to the Pentagon ... lots of changes and that is always tough and despite my best efforts I am trying to get intensity and focus in the gym, but it just wasn't there today... looking forward to a better day tomorrow. 

A.

Behind the Neck Strict Press

4 sets: 10 Reps – RPE 6-7
*Rest 2:00-2:30 b/t sets

-75#, 75#, 95#, 105# 

B.

DB Press 

4 sets: 10 Reps – RPE 6-7
*Rest 2:00-2:30 b/t sets

-2x50# DB 

C.

Bottom-Up Single Arm KB Press

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

-18# KB 

D.

Standing DB Lateral Raise

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

-2x15# DB 

E.

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

F.

Strict Pull-ups 

Tempo Push-ups (3 second eccentric)

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

-BW

G.

Single DB Double Head Curl

KB Crush Grip French Press 

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

-50# DB, 35# KB

H.

EZ Bar Skull Crushers 

EZ Bar Curls 

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

-65# across 

01/08/25

Complete Rest 

01/07/25

Today was a super solid pump ... I really enjoyed getting this in... felt strong throughout and had a massive back/bicep pump by the end of this. Fun stuff. 

A.

Deadlifts

4 sets: 10 Reps – RPE 7-8 
*Rest 2:00-2:30 b/t sets

-315# (no belt), 365#, 405#, 405# 

B.

Strict Pull-ups

4 sets: 10 Reps – RPE 6-7
*Rest 2:00-2:30 b/t sets

-BW

C.

BB Rows

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

-155# 

D.

Lat Pull-Downs, Neutral, Close Grip

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

-125# 

E.

DB Spider Curls

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

-2x10# DB 

F.

Hammer Curls

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

-2x35# DB 

G.

3 Sets:
KB Sdie Bends x 15 reps/side

Abwheel Rollouts x 10

Plank x :60 

Minimal Rest 

-Complete ... 70# side bends 

01/06/25

Today was a decent pump overall ... haven't been feeling particularly great the last few days ... I admit that I miss being in my regular work/training routine... lots of time home parenting a toddler has me out of my regular diet/training timeline ... I haven't missed any workouts, but it's definitely more difficult to focus and my diet isn't totally on point... I was was supposed to start my new job today, but a snow day prevented this... got this workout in the AM before my son woke up. 

A.

Bench Press

4 sets: 10 Reps – RPE 7-8
*Rest 2:00-2:30 b/t sets

-225# for 3x10, 9 ... went to near failure here, just didn't attempt the 40th rep. 

B.

Incline Bench Press 

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

-145# for 15,12,12 

C.

Hex Press

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

-2x35# 

D.

Banded Chest Flyes

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

-2x25# band

E.

DB Overhead Extensions 

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

-50#

F.

Bench Dips

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

-BW

G.

DB Kick-Backs

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

-2x15# DB 

01/05/25

 Complete Rest 

01/04/25

I was hoping to get a run in today... but there has been some severe weather this weekend... it was feeling like 8 degrees with up to 30 mph winds today! So I called it and got in some cardio at home. Grateful to atleast have access to these cardio machines and get this in, despite not getting to run and enjoy being outside.


A.
AMRAP 60:

1500m Row

3500m Bike Erg

1000m Ski 

-3 Rds + 950m Row ... nice sweat, kept this at a very consistent aerobic pace. Nice to move and breathe. 

01/03/25

Jumped into a CF class this AM ... overall a much lighter/lower volume day in the gym. 

A.

Front Squat

Tough Single 

-135# x10, 225# x 55

Singles went: 275#, 295#, 315#, 335#, 345# ... this is the most I've front squatted in a while ... definitely more there, overall happy to hit this for today. 

B.

EMOM 15:

Min 1 - 18/15 Cal Ski

Min 2 - 14 Single-Arm DB Thrusters (7 each side - 50/35#) 

Min 3 - Rest 

-Complete ... this was about :90 of work/rest ... not too taxing, but good movement. 

01/02/25

AM Workout (0545) 

Today was a solid workout... didn't feel particularly great as I woke up and got warm... but the strict pressing felt okay and the arm pump at the end was great. 

A.

Strict Press 

Tough Single

-95# x 8, 135# x 5

-Singles = 165#, 185#, 195# 

B.

Alternating DB Shoulder Press 

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

-2x35# 

C.

Plate Snow Angels

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

-2x10# 

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.

Ring Y Raise 

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

-BW

F.

Deficit Push-ups 

Strict Supinted Grip Pull-ups 

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

-BW

G.

Strict Dips 

Barbell Curls 

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

-BW Dips, 65# curls 

H.

Inverted Skull Crushers 

Hammer Curls 

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

-BW ISC, 2x25# curls 

PM Workout (1215)

Jumped into a class CF workout... it was overall really fun and tough crossfit-style conditioning. Fun to move and sweat and feel near my limits on the barbell work during the last few sets. Really fun workout. 

A.

Every 3 for 30 (10 sets) of:

Odd Sets: 

15/12 Cal Assault Bike

15 Push-Jerks (135/95#)

Even Sets:

15 Burpees-over-the-bar (lateral)

15 Power Cleans (135/95#)

-Complete ... didn't write down any of my exact times... but was getting :60 - 1:30 of rest each interval ... great workout, fun stuff. 

01/01/25

Complete Rest 

12/31/24

Today was a great workout ... felt good deadlifting and on the pull-ups... pump work afterwards was super fun and blew up my biceps. Great time in the gym. 

A.

Deadlift

Tough Single

-155# x 10, 245# x 8, 315# x 5, 405# x 2 

singles went: 455#, 485#, 510# ... all of these felt very solid, nice to feel strong off the floor. 

B.

Strict Pull-up

Tough Single

Rest as needed then 1 set of max reps at bodyweight 

-Singles went 70#, 90# and then BW set was 25 reps 

C.

Bent-Over BB Rows 

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

-155# 

D.

Lat Pull-Downs (Narrow, Neutral Grip)  

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

-120# 

E.

Incline DB Curls 

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

-2x15# DB 

F.

Single DB Double Head Curl

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

-50# 

G.

3 Sets:

KB Side Bends x 15/side 

Abwheel Rollouts x 10 

Side Plank x :30/side 

Minimal Rest 

-70# side bends, BW planks

12/30/24

AM Workout (0545)

Felt good throughout the workout today... all the bench singles went up easily without a spotter... kept the rest of the workout light and rest interval short ... got a decent upper body pump. 

A.

Bench Press

Work up to a tough single 

-95# x 10, 135# x 10, 225# x 5 then... 

Singles = 255#, 275#, 285#, 295# 

B.

Incline Bench Press 

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

-135#

C.

Alternating Incline DB Bench Press 

3 sets: 12 reps (each side) - RPE 7

*Rest 1:00-1:30 b/t sets

-2x35# 

D.

DB 1 and 1/2 Reps

3 sets: 12 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x35# 

E.

Incline DB Flyes 

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

-2x15#

F.

Incline DB Skull Crushers 

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

-2x25# 

G.

Seated DB French Press 

3 sets: 15 reps - RPE 7

*Rest 1:00-1:30 b/t sets

-50#

H.

Every 2 for 10 (5 sets) of:

‘Durante Core’ 

-Complete

PM Workout (1430)

5 Mile Run 

Ran about an 8:30 pace ... ran around the National Mall and it was about 60 degrees and breezy ... really good weather for this time of year ... tons of people out on the Mall given the holidays... but it was nice to get this in before heading home ... last day in the Senate was today... had a lot of great runs this year around DC. Nice way to end my year in DC. 

12/29/24

 Complete Rest 

12/28/24

Today was a solid lower body / cardio workout ... fun variation for me, haven't been training like this too much, but it was good to lift, move and sweat. 

A.

Front Squat

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

-185#, 235#, 255#, 265# 

B.

DB Farmer’s Carry Stepback Lunges 

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

-2x50# DB 

C.

3 Sets:

DB Calf Raises x 20 reps 

KB Side Bends x 15/side

Plank x :60

Minimal Rest  

-2x50# DB for the CR, 70# KB for side bends 

D.

AMRAP 20:
250m Ski
4-8-12-16-20-24-28….
Kettlebell Swings (70/53)

250m Row
4-8-12-16-20-24-28….

Burpees 

-Finished the round of 20 burpees ... kept a consistent aerobic pace throughout this, got all reps unbroken. Nice/not too taxing conditioning. 

12/27/24

Lots of distractions / interruptions in the workout today... wife was working out in the gym with me, which typically works fine, but one of our dogs also insisted on being in the gym and was nearly constantly interrupting me... it was hard to focus or get intensity... and then our son (2) woke up and also joined me for the 2nd half of this ... very hard to focus and get much out of this ... cut out the core work at the end given it would have been impossible to do... shifting it to tomorrow ... got in what I could... looking forward to a better workout tomorrow. 

A.

Deadlift

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

-315#, 365#, 405#, 405# 

B.

Strict Pull-ups

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

-25# 

C.

Pendlay Row, Supinated 

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

-155# for 15,12,12 ... rough. 

D.

Supinted Grip Lat Pull-Downs 

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

-110#

E.

Barbell Curls

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

-65# 

F.

Hammer Curls

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

-2x25# 

12/26/24

AM Workout (0545)

Did a crossfit class with Alex this morning... was overall a very easy workout, really just like active recovery... barely broke a sweat ... but it was good to move and get out of the house. 

A.

EMOM 30:

Min 1 - 200m Row

Min 2 - 10 Bench Press (135/95#)

Min 3 - 10 Box Jump Overs (24/20")

-Complete ... this was a very easy workout, just flowed through it and felt good. 

B.

2 Sets, minimal rest:

10 Close Grip Bench (135/95#)

20 Banded Curls

-Complete 

PM Workout (1500)

Afternoon was a solid day in the gym... nice to get a shoulder/upper body pump. Took less than an hour, glad I snuck this in. 

A.

Strict Press 

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

-145# 

B.

DB Strict Press

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

-2x35# 

C.

Bent Over Lateral Raises 

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

-2x15# 

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.

Diamond Push-ups

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

-BW

F.

Dips

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

-BW

G.

KB Crush Grip French Press

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

-35# 

H.

Narrow Grip Tricep Push-Downs

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

-60# 

12/25/24

Complete Rest 

12/24/24

Today was a really fun workout... haven't been doing much crossfit lately and I don't think I've ever done this variation of this workout... but I really enjoyed getting this in and flowing through this workout. Really fun day in the gym, great way to star the holiday. 

’12 Days of Christmas’

1 Ring Muscle-up

2 Power Snatch (135/95#)

3 Overhead Squats (135/95#)

4 Burpees (to target above reach) 

5 Front Squats (135/95#)

6 Strict HSPU

7 Toes-to-Bar

8 Hang Power Cleans (135/95#)

9 KB Swings (72/53#)

10 GHD Sit-ups

11 C2B Pull-ups

12 - 1200m Row 

-38:01 ... unbroken on all movements except the power snatches were all singles ... fun/nice variation of this workout. Great sweat/cardio ... will probably be sore tomorrow!

12/23/24

AM Workout (0545)

Today was a solid workout, enjoyed getting this in. Got a massive chest/tricep pump. 

A.

Bench Press

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

-225# across ... only got 7 reps on the last set ... didn't have a spotter and just called it at 7 reps. 

B.

1:1:2 Incline DB Bench

3 sets: 12 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x40# 

C.

DB Bench Press

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

-2x50# 

D.

Flat Bench DB Chest Fly

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

-2x20# 

E.

Barbell Skull Crushers

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

-75#

F.

DB Kickbacks 

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

-2x20# 

G.

Every 2 for 10 (5 sets) of:

‘Durante Core’ 

-Complete

PM Workout (1600)

5.1 Mile Run ... last full day of work in the Senate ... ran about an 8:30 pace for a total of 44 minutes of running time ... it was cold today... but it was nice to move and sweat on the mall despite the weather. 

12/22/24

 Complete Rest