12/12/23

Today was some easier cardio, which was nice ... not too taxing and flowed through everything at about 80% effort ... wall-walks 10-15 were by far the worst part. 

A.

For time:

50/40 cal Bike Erg 
30 Burpee Strict Pull-ups
50/40 cal Bike Erg 

Rest 10 minutes then… 

B.

50/40 cal Assault Bike
15 Wall Walks
50/40 cal Bike Erg 

-Complete ... each of these took right around 10 minutes ... the second part was supposed to be assault bike for all of the cals, but my chain broke off right as I was sprinting to finish the first 50 cals ... finished the workout on the bike erg instead. 

12/11/23

Today was a decent workout... didn't feel great on the bench, the volume/overload is catching up to me... but overall still got a great pump out of this. 

A.

Back Squat

3 sets x 6 reps (290# last week)

Add either 0, 5 or 10 pounds to what you did last time for this set/rep scheme depending on how if felt in the previous week and how you feel today.

-300# across (10# over last week)

 

B.

Bench Press

3 sets x 3 reps (250# last week) 

Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-255# (5# over last week), but needed a small spot on the 6th and 9th reps. 

 

C.

Incline Bench Press

3 sets x 6-12 reps (165# last week) 

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

-3x8 with 185# 

 

D.

Flat Dumbbell Chest Flyes 

3 sets x 10-15 reps

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

-3x12 with 2x15# 

 

E.

Weighted Dips

3 sets x 8-12 reps

If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 8 reps. If 8 reps is too easy, do up to 12 reps or add more weight.

-12,12,10 BW

F.

Skull Crushers

3 sets x 6-12 reps

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

-3x12 with 75# EZ Bar

 

G.

Tricep Extensions

4 sets x 10-15 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.

‘Durante Core’ x 4 sets 

-Complete, 55# push-downs 

12/10/23

  Today was a decent workout, albeit a bit stressful this weekend ... solo parenting is always tough, but I am grateful to have at least gotten this in. 

A.

Back Squat

4 sets x 3 reps (345# last week) 

Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-Complete, 355# across 

 

B.

Conventional Deadlift

2 sets x 1 rep (up to 480# last week) 

Up to daily max for two heavy singles.

-465#, 485# (5# over last week) 

 

C.

Sumo Deadlift

2 sets x 1 rep (365# last week)

Up to daily max for two heavy singles.

-325#, 375# (10# over last week ... still keeping these light) 

 

D.

Banded Hamstring Curls

3 sets x 6-10 reps

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

Seated Calf Raises 

3 sets x 10-15 reps 

-Complete, 1 purple band, 2x50# DB 

 

E.

Barbell Curls

3 sets x 6-12 reps

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

Supine Toes-to-Bar (3 second eccentric)

3 sets  x 10-12 reps 

-3x12 with 75#, 3x10 on TTB

 

F.

Hammer Curls

3 sets x 6-12 reps

Aim to reach failure within the given rep range.

Side Plank 

3 sets x :30/side 

-2x50# DB 

12/9/23

Complete Rest ... was supposed to train today but swapped today's workout to tomorrow.

12/8/23

Today was as decent workout, felt good throughout, lots of good reps. 

A.

Back Squat

3 sets x 4 reps (325# last week) 

Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-335# across 

 

B.

Bench Press

3 sets x 5 reps

Choose a weight that is challenging for 3x5.

-225# across 

 

C.

Strict Press

3 sets x 5 reps (145# last week) 

Choose a weight that is challenging for 3x5.

-150# across 

 

D.

Banded Pull-Throughs 

2 sets x 12-15 reps

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

-1 purple band 

 

E.

Good Mornings

2 sets x 10-15 reps

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

-135# across for 2x10

 

F.

Barbell Hip Extensions

2 sets x 6-10 reps

Aim to reach failure within the given rep range.

-315# across for 2x10

 

G.

Single Leg RDLs

2 sets x 10-15 reps

-53# KB, cross-body, barefoot 

12/7/23

AM Workout (0800)

Track Workout

A.
1600m Easy
-straight into into-
10 sets:
100m at RPE8,
300m at RPE3
-No rest b/t sets or reps-

-Complete ... This morning was a solid workout ... didn't time any of it, just went for high intensity on the 100s, great workout overall and enjoyable. It was a bit cold, about 34 degrees, but overall a nice way to start the day ... still feel good running coming off the marathon. 

PM Workout (1430)

Had a decent/lower volume workout this afternoon. Nice back/bi pump, but nothing too crazy. 

A.

Strict Pull-ups (supinated grip) 

3 sets x 8-12 reps

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

-3x12, BW

 

B.

Lat Pulldowns (Narrow Grip)

3 sets x 10-15 reps

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

-3x12, 135#

 

C.

One Arm Dumbbell Row

3 sets x 10-15 reps

10 - 15 reps per side. You can choose the amount of reps as long as it is within the suggested range.

-3x10, 75#

 

D.

Plate Lateral 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 2x10# plate

 

E.

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.

-3x15 with 2x5# 

 

F.

Fat Barbell Curls

3 sets x 6-12 reps

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

-3x10 with 75# 

 

G.

Dumbbell Shrugs

3 sets x 8-15 reps

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

3 sets of Plank x :60

-3x15 with 2x100# DB

12/6/23

Today was a solid session, nothing max effort, but lots of good reps. Took my last final exam of the semester today (3 hour microeconomics)... it was not fun at all, but I had a good deal of adrenaline going afterwards, which made the workout great. 

A.

Back Squat

3 sets x 5 reps (300# last week) 

Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-Complete, 315# (15# over last week) 

 

B.

Bench Press

3 sets x 2 reps (250# last week) 

Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-Complete, 260# (10# over last week)

 

C.

RDL's

2 sets x 10-15 reps

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

-2x10 with 235# 

 

D.

Weighted Lunges

3 sets x 6-10 reps

Can be with dumbbells, kettlebells or a barbell on your front or back rack. 6-10 steps each leg.

-2x20 steps (10 each leg) with 2x35# KB in Front Rack 

 

E.

Narrow Stance Goblet Squats 

2 sets x 10-15 reps

Narrow stance back squats with parallel feet and raised heels. You can choose the amount of reps as long as it is within the suggested range.

-75# Goblet Squat to 35# bumper plate x 10 

 

F.

Lying, Seated or Partner Hamstring Curls

2 sets x 6-10 reps

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

-2x10 with 1 purple band

 

G.

Good Mornings 

2 sets x 10-15 reps

Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.

-2x10 with 135#

H. 

Calf Raises

2 sets x 15 reps 

-2x15 with 135# (barefoot) 

12/5/23

Today was a solid cardio session... flowed through this at about 80-85% aerobic effort. Nice sweat. 

A.
On a running clock: 

10 sets (30:00)
1:30 min AMRAP
15/12 Cal Row
Max Burpee Box Jump Overs (24/20) in remaining time
-Rest 1:30 b/t set-

At 35:00…

B.

50-40-30-20-10
Ab-Mat Sit-ups*
*15/12 Cal Ski before each set

-Result =

A = Highest/Lowest reps were 9/6 ... averaged about 8 per set. 

B = 11:32 ... unbroken at a consistent pace 

12/4/23

Today was a solid session ... squatting felt surprisingly good. 

A.

Back Squat

3 sets x 6 reps (280# last week) 

Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-Complete, 290# (10# over last week) 

 

B.

Bench Press

3 sets x 3 reps (240# last week) 

Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-Complete, 250# (10# over last week)

 

C.

Incline Bench Press

3 sets x 6-12 reps

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

-3x12 with 165# 

 

D.

Incline Dumbbell Chest Flyes or Cable Crossovers

3 sets x 10-15 reps

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

-3x12 with 2x15# DB

 

E.

Weighted Dips

3 sets x 8-12 reps

If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 8 reps. If 8 reps is too easy, do up to 12 reps or add more weight.

-3x10, BW

 

F.

Close Grip Bench Press

3 sets x 6-12 reps

Aim to reach failure within the given rep range.

-3x12 with 135# 

 

G.

Tricep Extensions

3 sets x 10-15 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.

-3x15 with 55#, rope push-downs 

H.

Every 2 for 6 (3 sets) of: 

'Durante Core' (10 hollow-rocks, 10 v-ups, 101 tuck-ups, :10 hollow hold) 

-Complete 

12/3/23

 Complete Rest 

12/2/23

Today was a solid session... snuck this in during the early afternoon after parenting and doing homework most of the day... not ideal, but once I got rolling and focused on this I got a good workout out of it. Squatting is already feeling better. Deadlifting felt heavy, but I haven't been doing it much lately, looking forward to pulling 500+ soon. 

A.

Back Squat

4 sets x 3 reps @ 85% (345#) 

85% of your one rep max back squat.

 

-Complete

B.

Conventional Deadlift

2 sets x 1 rep

Up to daily max for two heavy singles.

-455#, 480# 

 

C.

Sumo Deadlift

2 sets x 1 rep

Up to daily max for two heavy singles.

-315#, 365# ... went very light here, I was spent from part B and I haven't sumo deadlifted in probably over a year. 

 

D.

Seated DB Calf Raises 

3 sets x 10-15 reps 

Banded Hamstring Curls

3 sets x 6-10 reps

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

-Complete, 2x50# and 1 purple Band

E.

Barbell Curls

3 sets x 6-12 reps

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

Supine Toes-to-Bar (3 second eccentric) 

3 Sets x 10 reps 

-Complete, 75# bar

F.

Dumbbell Hammer Curls

3 sets x 6-12 reps

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

Side Plank

3 Sets x :30/side 

-Complete, 2x35# DB

12/1/23

Today was a solid session ... very lower body/butt intensive ... it was nice to get in and out of the in gym in 45 minutes. I left the gym feeling good and restored, not slayed, which is a nice change and good feeling sometimes. 

A.

Back Squat

3 sets x 4 reps @ 80% (325#)

80% of your one rep max back squat.

-Complete 

 

B.

Seated Strict Press

3 sets x 5 reps

Choose a weight that is challenging for 3x5.

-Complete, across at 145# 

 

C.

Banded Pull-Throughs 

2 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.

-2x15, purple band 

 

D.

Good Mornings

2 sets x 10-15 reps

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

-2x10 with 145# 

 

E.

Barbell Hip Extensions

2 sets x 6-10 reps

Aim to reach failure within the given rep range.

-2x10 with 315# 

F.

Single Leg RDLs

2 sets x 10-15 reps

10-15 on ea side.

-2x10 with 50# DB, cross-body, barefoot 

11/30/23

Today was a solid workout ... in and out of the gym in 45 minutes, which was great. Nice pump, enjoyed myself. 

A. 

Pull Ups

3 sets x 8-12 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.

-3x12, BW

 

B.

Lat Pulldowns (Wide Grip)

3 sets x 10-15 reps

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

-3x12 with 125# 

 

C.

Barbell Row

3 sets x 10-15 reps

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

-3x12 with 135#

 

D.

Dumbbell 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 2x10# 

 

E.

Barbell Curls

3 sets x 6-12 reps

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

-3x10 with 75#

 

F.

Barbell Shrugs

3 sets x 8-15 reps

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

Plank 

3 Sets x :60

-3x10 with 285# 

 

11/29/23

This morning was a bit of a rough workout ... legs are super sore from Monday and had to keep things a bit lighter than I planned today ... overall a good lower body workout. 

 A.

Box Squat (20")

3 sets x 5 reps @ 75% (300#)

75% of your one rep max back squat.

-Complete ... these were supposed to be back squats, but I was too sore for that. 

 

B.

Bench Press

3 sets x 2 reps @ 90% (250#) 

90% of your one rep max bench press.

-Complete ... felt good. 

 

C.

Back Squat

2-3 sets x 10 reps

Lighter working sets. Lower the weight to a number that will have you reaching near failure at 10 reps.

-2x10 with 185# across ... definitely not near failure, but just got in good reps and tried to not hurt myself ... I have extreme DOMS in my inner thighs. 

 

D.

Deadlift

2 sets x 10-15 reps

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

-2x10 with 325# ... definitely more there, but kept these sets reasonable as I haven't been deadlifting much. 

E.

DB Weighted Lunges

3 sets x 6-10 reps

-3x10 with 2x53 KB in farmer's carry 

 

F.

Goblet Squats 

2 sets x 10-15 reps

parallel feet and raised heels. You can choose the amount of reps as long as it is within the suggested range.

-75# DB with hells on a 45# bumper 

 

G.

Lying, Seated or Partner Hamstring Curls

2 sets x 6-10 reps

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

-2x10 with purple band 

 

H.

Good Morning 

2 sets x 12-15 reps

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

-2x10 with 135# 

I. 

Calf Raises

2 sets x 15 reps

-Complete, 135# across 

11/28/23

Today was some great cardio... penned this together off of a Mayhem bodybuilding cardio workout... adjusted it as needed for basement and overall got a great session out of this. Fun to move and sweat. 

A.

Parts A and B on a Running Clock: 

For Time:
Max Effort: 500m Row

Rest until 10:00... 

B.
At 10 minute mark start
Death by Line Facing Burpees
(Athletes start with 5 reps and add 1 every minute until failure)

Rest 5-10 minutes then… 

C.

3 rounds
10/8 cal Assault Bike
10 V-ups
10 Alt. DB Snatch (50/35#)

-Rest 5:00-

2 rounds
20/16 cal Assault Bike
10 V-ups
10 Alt. DB Snatch (75/50#)

-Rest 5:00-

1 round
30/24 cal Assault Bike
10 V-ups
10 Alt. DB Snatch (100/75#) 

-Result = 

A = 1:31.6 (not a PR, but haven't been rowing much and my RPE on this was fairly low... definitely more there if I did a true ME TT)

B = Finished 13 burpees (8 rds) ... didn't attempt the round of 14 burpees 

C = 4:27 / 4:35 / 4:29 ... was a bit nervous about the 100# DB ... haven't snatched that thing in a long time (probably years?) and it felt surprisingly good with a belt on and a little chalk. 

11/27/23

Started the powerlifting cycle today ... overall enjoyed the session, took just around 60 minutes and was a nice pump. 

A.

Back Squat

3 sets x 6 reps @ 70% (280#) - went off of 400# 1 RM 

70% of your one rep max back squat.

-Complete 

 

B.

Bench Press

3 sets x 3 reps @ 85% (240#) 

85% of your one rep max bench press.

-Complete

 

C.

Bench Press

2 sets x 6-12 reps

Lower the weight to a number that will have you reaching failure within the given rep range.

-205# for 12, 10 

 

D.

Flat Dumbbell Chest Flyes 

3 sets x 10-15 reps

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

-2x15# for 3x12 

 

E.

Weighted Dips

3 sets x 8-12 reps

If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 8 reps. If 8 reps is too easy, do up to 12 reps or add more weight.

 

-3x10, BW

F.

DB Skull Crushers

3 sets x 6-12 reps

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

-3x12 with 2x25# 

 

G.

Tricep Extensions

3 sets x 10-15 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.

-3x15 with 55#, cable extensions 

H.

Every 2 for 6 (3 sets) of: 

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

-Complete

11/26/23

 Further Complete Rest 

11/25/23

 Complete Rest / travel back to MD

11/24/23

Got a nice pump this morning... nothing too taxing, but enjoyed pumping out the Thanksgiving bloat from last night. 

A.

Strict Pull-ups

4 sets of 10 reps @ – RPE 7-8
*Rest 1:00-1:30 b/t sets

-Complete, BW

B.

Lat Pull-Downs

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

-Complete, across at 115#

C.

BB Rows

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

-Complete, across at 155# 

D.

Body Rows on BB

Inverted Skull Crushers 

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

-Complete, BW 

E.

Cable Tricep Extensions 

Cable Curls 

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

-Complete, don't remember the weights 

F.

DB Skull Crushers

Rope Cable Curls 

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

-Complete, don't remember the weights