4/07/24

 'Cherry Blossom 10-Miler' 

-1:17:52 ...  this ended up being a 7:48/mile pace ... I really surpised myself with this ... I didn't realize I could get below 8:00 minute miles for that long ... Ran with some other staff member's from our Senate office ... Overall I felt really good, especially on the first 6 miles ... took in two water cups during the race ... one at 5 miles and another at 8 ... ate 1 'goo' pack at mile 7 ... overall I am really happy with my results here, I only actually trained for 6 weeks and didn't stop lifting at all during this training. I felt great on my feet and enjoyed getting this in. It was wonderful to get to DC, have some quality time with my wife and get this race in. We stayed at 'Hotel Washington', which was about a 5 minute walk to the starting line. This was a much more fun distance than a marathon! 

Split went: 

5K - 24:08 (7:46 miles)

10K - 47:52 (7:39 miles)

15K - 1:12:32 (7:57 miles) 

Finish - 1:17:52 (7:51 miles) 

04/06/24

Active Recovery Day. 

A.
Super Easy 2 Mile Run

-Complete ... active recovery pace ... came in at 19:30 ... it was about 40 degrees and a bit windy in Annapolis ... hoping for better conditions come tomorrow's race in DC. 

04/05/24

Today was a really solid upper body workout ... felt strong throughout this and enjoyed myself. Got a huge pump. 

A.

Strict Press 

5-5-3-3-1-1 – Building finishing RPE 9
*Rest 2:00-2:30 b/t sets

-135# x 5, 155# x 5, 165# x 3, 175# x 3, 185# x 1, 185# x1 ... toughest set here was actually the 175# for a triple... that was basically ME. 

B.

Seated Arnold Press 

3 sets: 15 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x25#

C.

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

D.

Plate Lateral Raise

3 sets: 15 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x5#

E.

Supinated Grip Pull-ups

Diamond Push-ups

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

-Complete, BW

F.

Bench Dips

DB Hammer Curls 

3 sets: 15 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-BW and 2x25# 

G.

Cable Tricep Extensions 

Seated DB Curls

3 sets: 15 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-60# and 2x25# 

H.

3 Sets:

KB Side Bends x 20 reps/side

Ab Wheel Roll-Outs x 12 reps
*Rest 1:00-1:30 b/t sets

-Complete, 70# KB

04/04/24

AM Workout (0545)

Got in a decent sweat this morning... nothing too taxing as I have a 10 mile race coming up on Sunday... today was the last lower body work before the race. 

A.

Front Squat

5-5-3-3-1-1 – Building finishing RPE 9
*Rest 2:00-2:30 b/t sets

-225# x 5, 245# x 5, 275# x 3, 295# x 3, 315# x 1, 335# x 1 ... overall felt okay here ... still lots of life stress going on, so it was tough to focus. 

B.

4 RFT:
21/17 Calorie Ski
21 Anchored PVC Sit-ups 
21/17 Calorie Ski
21 V-Up

-18:25 

C.

3 sets:

BB Calf Raises (135#) x 20 reps 

Ring See-Saw x 10 reps 

*Rest 1:00-1:30 b/t sets 

PM Workout (1545)

4 Mile Run 

-Ran right around 33 minutes ... got rained on hard, but glad to get this run in. 

04/03/24

 Complete Rest 

04/02/24

AM Workout (0545)

Today was an okay workout ... tons of life stress right now, hard to focus, but just tried to push what I could and overall got a good pump out of this. 

A.

Deadlift

5-5-3-3-1-1 – Building finishing RPE 9
*Rest 2:00-2:30 b/t sets

-405# x 5, 425# x 5, 455# x3, 455# x 3, 485# x1, 485# x 1 

B.

Strict Pull-up

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

-Complete, BW

C.

Double DB Bent Over Row

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

-2x50#

D.

Supinated Grip Lat Pull-Down

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

-105#

E.

Single Arm DB Kickback

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

-15#

F.

DB Seated French Press 

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

-50#

G.

3 Sets:

Side Plank x :30/side 

Rest :60

-Complete

PM Workout (1430) 

4 Mile Run 

-D/N get the time, but felt good and had a solid run. 

04/01/24

Today was a solid workout ... felt decent throughout and got a really solid pump out of this. I definitely ate a bit of extra Easter food this weekend... maybe that helped? Overall felt good, looking forward to training tomorrow. 

A.

Bench Press 

5-5-3-3-1-1 – Building finishing RPE 9
*Rest 2:00-2:30 b/t sets

-205# x 5, 225# x 5, 245# x 3, 255# x 3, 275# x 1, 280# x 1 ... did this with no spotter, probably more there, but didn't want to push it while trainign alone. 

B.

Incline Bench Press 

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

-135#

C.

Reverse Grip Incline DB Bench Press

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

-2x25#

D.

Alternating DB Bench Press 

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

-2x50#

E.

Chest Flys with Bands 

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

-25# crossover symmetry bands 

F.

Barbell 21s 

3 sets: 21 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-65#

G.

DB Spider Curls

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

-2x15#

H. 

Every 2 for 10 (5 sets) of:

‘Durante Core’ x 12 reps each movement 

-Complete ... tough. 

3/31/24

 My wife and I got this workout in at the track at the Naval Academy at about 0730. Had a great workout and reallly enjoyed getting this in. Great way to start our Easter morning while family watched our son. Nearly perfect running conditions ... about 55 and sunny with zero wind. 

A.

3 x 1600m @ RPE 7-8 

5:00 Rest 

-Result = 

6:33

6:41

6:38 ... this was the last tough workout before the race next week ... currently 7 days out from the run and overall I am happy with where my running is at given I've only trained for about 6 weeks. 

Also, this week with my 1 RMs, here I am: 

Bench = 275#

Strict Press =185#

Back Squat = 440#

Deadlift = 510# 

1 Mile Run = 6:33 ... these numbers are not 'elite', but they definitely numbers I am proud of given all of the existing obligations in my life and all the things I'm achieving in other areas of my life. 

3/30/24

Today was overall a good workout, but I didn't feel great when getting this started... my son woke up at 0417 and thus I did too... lifting by about 0545 ... not ideal conditions to max out a lift... but it seems I'm rarely encountering comfortable or ideal conditions during this stage in my life. Just tried to go as hard as I could and get what intensity I could out of this. 

A.

Back Squat

1 sets: 1 Reps – Find a new 1RM
*Rest 3:00-3:30 b/t sets

-Singles = 385#, 405#, 425#, 440# ... this is the most I've squatted in a while ... most I've done since the October marathon is 430# ... all of these singles went up easily, definitely more there, but I'm not one to go for a true 1 RM / to failure in my basement. Still very happy with a 440# squat. 

B.

AMRAP 20:

5 Strict Pull-ups

10 Deficit Push-ups (hands and feet on 45# bumper plates)

15 Air Squats 

-17 Rds + 5 Strict Pull-ups .. deficit on the push-ups was a tough variation on this workout... still felt decent throughout and got in some good cardio out of this. 

C.

3 Sets:

Seated Calf Raises x 20 (2x50# DB)

30 V Ups
-rest 2 minutes b/t sets-

-Complete 

3/29/24

4 Mile Easy Run 

-36:30 ... working from home today, which is a much needed break from commuting and office-life... happily snuck this in right before lunch. It was about 50 degrees, blue skies and a slight breeze. Really nice running conditions in Annapolis. 

3/28/24

Today was an okay workout... woke up with my son at 3:30 my sleep was disrupted while I was taking care of him until I got up around 6:45 ... overall a rough day, but got in what workout I could... didn't feel great, but tried to get what intensity I could. 

A.

Strict Press

1 sets: 1 Reps – Find a new 1RM Weighted
*Rest 3:00-3:30 b/t sets

-165#, 185#, 195#(f) ... this isn't even a PR attempt, but just felt like shit ... lack of sleep and lots of life stress set this up to be a terrible opportunity to go for a 1 RM. 

B.

Ring Push-ups

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

-Complete

C.

Alternating DB Shoulder Press

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

-2x25#

D.

Bent-Over DB Lateral Raise

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

-2x15#

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.

DB Curls

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

-2x25# 

G.

DB Skull Crushers

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

-2x25#

H.

Every 3 for 10 (5 sets) of: 

Plank x :60 

-Complete

3/27/24

Had a solid session this morning... first uninterrupted lift since last week! Happy to get this in and feel strong. 

A.

Deadlift

1 sets: 1 Reps – Find a new 1RM Weighted
*Rest 3:00-3:30 b/t sets

-Singles went 455#, 485#, 510# ... for not training strength this was good ... been doing higher rep bodybuilding stuff. 

B.

Strict Pull-ups

1 sets: 1 Reps – Find a new 1RM Weighted Strict Pull Up + 1 Max Effort Unweighted Set
*Rest 2:00-2:30 b/t sets

-Singles went 53#, 70#, 90# ... 24 reps unweighted 

C.

Bent Over BB Row - Underhand Grip

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

-135#

D.

Close Grip Lat Pull-Down

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

-90#

E.

Barbell Drag Curls

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

-65#

F.

Bent-over KB Curls

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

-2x26#

G.

4 Sets, minimal rest:

KB Side Bends x 15/side

Ring See Saw x 12 

Ab-whell Roll-outs x 10

-Complete

3/26/24

Today was a rough start to the day... my son decied to wake up at 0520 this morning ... he has been regularly sleeping in until 0700... so this was rough as I had planned to workout as usual at 0530. My wife was able to take him closer to 0650 once she was back from work... decided to get this regardless and shift my work day aroudn a bit. Glad I got this in, bur regrettably didn't get as much intensity or focus out of this given the rough start to the morning... was pressed for time and got in what I could. 

A.

Bench Press - 1 RM / Heaving Single for the Day 

-Singles = 255#, 275# ... both of these went up very easily, but with no spotter / time crunched didn't try any more weight. 

B.

Alternating Incline DB Bench Press

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

-2x35#

C.

Hex Press

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

-2x50#

D.

Incline DB Flyes

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

-2x25#

E.

Cable Tricep Extensions

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

-65#

F.

Seated Tricep DB Fench Press 

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

-50#

G.

Every 2 for 10 (5 sets) of:
‘Durante Core’ (+2 reps) x 12 reps each movement  

-Complete ... this was the first time I've done this with 12 reps of each instead of 10 ... it was nice variance and a good challenge. 

3/25/24

A.

6 Mile Run 

-48:42 ... ran an average pace of 8:07 per mile ... felt good on this, ran around the national mall after work ... have had a bit of life stress (single parenting and graduate school) adding up ... I unfortunately wasn't able to lift this morning as planned given my son woke up at 4 am this morning and I had to care for him... happy to at least get this run after work. Looking forward to lifting tomorrow. 

3/24/24

 Complete Rest 

3/23/24

Well, today was super dissapointing in that I had a full session planned out, but my I am solo parenting this weekend and my son decided to wake up extra early ... this coincided with right after my workout started ... only got in the first part (squats) ... at least I got to warm up and squat, but I was bummed to not get everything in that I wanted to... it is a deload week, so it wasn't a huge deal to me overall. 

A.

Back Squat

4 sets: 8 Reps – 65% of 1RM (deload) - 300# 
*Rest 2:00-2:30 b/t sets

-Complete 

03/22/24

Active Recovery Day 

3.5 Mile Run 

-33:20 ... easy pace ... this was supposed to be a longer run of 8 miles, but I just didn't have it in me today ... kept the distance short and the pace easier. A lot of life/work stress/effort happening, just kept it really easy today. 

03/21/24

 Shoulder Workout (0530)

This morning was a fun lifting session ... kept the rest intervals short and the weights light, got a great shoulder / upper body pump. 

A.

Strict Press 

4 sets: 8 Reps – 65% of 1RM (deload) = 135#
*Rest 2:00-2:30 b/t sets

-Complete 

B.

Ring Push-ups

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

-Complete, 15,15, 10/5 ... rough 

C.

Seated DB Shoulder Press

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

-2x25# 

D.

Plate Snow Angel Raise

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

-2x5# 

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.

Cable Push-Downs

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

-55#

G.

Inverted Skull Crushers

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

-BW

PM Workout (1700)

A.

1 Mile Easy Jog + 5 x 800m 5K pace, 1:1 rest + 1 Mile Easy Jog

-Complete ... kept all the 800s around 6:30 - 6:40 pace ... fun stuff, nice way to blow off some steam after work. 

03/20/24

Shifted my back/bicep workout to later in the week given how sore my lats/biceps are ... there was no way I could have deadlifed today ... got in an active recovery session and enjoyed myself ... this was restorative and a nice way to start the day. 

A.

3 Sets, minimal rest:

20 Windshield Wipers (135#)

20 Paloff Press (each side) 

10 Ab-wheel Rollouts 

straight into...

3 Sets, minimal rest:

Plank x :60 

20 Russian Twist (45#)

10 Ring See-saws 

-Complete 

B.

7 Rounds
11 Calorie Row
11 Calorie Ski

-11:55 

C.

15 Minutes Full Body Mobility

-Complete 

03/19/24

 AM Workout (0530)

Nice upper body bodybuilding session this AM ... nothing too taxing, but I had a good time. 

A.

Bench Press 

4 sets: 8 Reps – 65% of 1RM (deload) = 195#
*Rest 2:00-2:30 b/t sets

-Complete

B.

1:1:2 Incline DB Bench Press

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

-2x35# for 2 sets, then dropped down to 2x25# for the last set ... massive burn. 

C.

Reverse Grip Bench Press

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

-95#

D.

DB Flyes

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

-2x15#

E.

DB Skull Crushers

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

-2x25#

F.

Single Arm Tricep DB French Press

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

-15#

G.

Every 2 for 10 (5 sets) of:

'Durante Core' 

-Complete

PM Workout (1730)

6 Mile Run

-48:20 ... ran around the national mall ... felt surprisingly really good ... legs/lats/arms are very sore from yesterday, but once I got moving my lungs/legs felt great.