10/10/24

AM Workout (0545)

A.

Back Squat

6 sets x 6 reps @ 78% (335#) 

78% of your one rep max back squat. Rest 2-5 minutes between sets.

-Complete

B.

Back Squat

1 set x max reps @ 78% (335#) 

78% of your one rep max back squat. Rest 5-10 minutes before starting this exercise.

-10 reps 

C.

Good Morning

1 set x 3 reps

Work up to a 3 rep max.

-155#, 185#, 225# ... definitely more there, but this is not a movement I max out, overall fun to try. 

D.

Barbell Kang Squat

4 sets x 8 reps

-135# across ... this was a suprisingly large glute/hamstring pump even with the light weight ... can't remeber if I've ever even done this movement with weight before.

E.

Barbell Calf Raises 

4 sets x 20 reps 

-165# across 

F.

Every 2 for 20 (10 sets) of:

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

-Complete 

PM Workout (1200)

6 Mile Run

-About 53 minutes total running time ... 8:50 average mile pace ... 60 degrees, sunny and a bit breezy in Annapolis. Really nice running conditions. Great way to break up the work day while working from home. 

10/09/24

Complete Rest 

10/08/24

Have had a super weird / bad day ... shit work schedule and everything went wrong with my planned day... but anyway, snuck in a CF class over lunch... short 15 minute workout for a 60 minute class, but it was nice to get it in and move a bit. I wanted to lift more afterward, but had a last minute unexpected project / deadline come up and had to leave the gym. Tomorrow will be another day. 

A. 

On a 15:00 Clock:

For time*: 

50-40-30-20-10

Double-Unders

25-20-15-10-5 

Toes-to-Bar

*Complete 3 snatches after each round (135/95#)

Then, in the remaining time, work up to a heavy snatch. 

-6:57 ... heavy singles went 185# and 205# ... both of these went up as easy power snatches ... I haven't been really olympic lifting at all the last year or so. It is always fun to get in, but I didn't feel particularly well on these. The weights didn't feel heavy, but I got extremely light headed from the two heavy singles ... definitely more there, but just got so light headed I called it at 205#. Not sure the reason behind this, but coupled with the life stress I am facing, I just called it and didn't push the loading. 

10/07/24

Got a decent pump overall today... didn't feel great on the bneching today... but probably given I got in a lot of tricep accessory yesterday, I should have seen this coming. 

A.

Bench Press

5 sets x 8 reps @ 75-78% (225-235#)

75-78% of your one rep max bench press.

-235# for 7, then 4 sets of 8 with 225# ... rough... thought I could get 235# across. 

B. 

Board Bench Press

1 set x 3 reps

Work up to a 3 rep max.

-205#, 235#, 255# 

C.

Board Bench Press

3 sets x 3 reps @ 90%

90% of the 3 rep max you just hit.

-230# across 

D. 

Paused Incline Dumbbell Bench Press

4 sets x 10 reps

Choose a challenging weight.

-2x50# DB 

E.

Pause Dips (1 second pause at bottom) 

4 sets x max reps

Body weight.

-5-6 reps each set ... tough, haven't really trained these at all 

F.

Paused Pullups (1 second pause at top) 

4 sets x max reps

Bench Dips

4 sets x max reps 

-Complete ... don't remember the exact reps, but was getting 6-8 on the pull-ups and about 15 dips each set 

G. 

Tricep Rope Push-Downs 

4 sets x 15 reps

-65# 

H.

3 sets:
1:00 Side Plank (left)
20 V Ups
1:00 Side Plank (right)
-rest 2 minutes between sets- 

-Complete 

10/06/24

Today was my low stress / accessory / pump day ... was overall a great workout. Got a great arm pump out of this annd really enjoyed myself. 

A.

DB Overhead Extensions 

3 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.

-75# for 15,15,12 

B.

Strict Pull Ups

3 sets x 8-12 reps

Deficit Push-ups (hands and feet on 45#s) 

3 sets x 8-12 push-ups

-10 pull-ups, 12 deficit push-ups, BW 

C. 

Lat Pulldowns 

3 sets x 10-15 reps

straight into... 

Narrow Neutral Grip Lat Pulldowns 

3 sets x 10-15 reps

-160# on all movements, 6 sets of 10 

D.

Barbell Row 

3 sets x 10-15 reps

-185# for 3x10

E.

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.

-3x10 with 2x15# 

F.

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.

-3x10 with 2x15# 

G.

Barbell Curls 

4 sets x 15 reps

Inverted Skull Crushers 

4 sets x 15 reps 

-65# 

10/05/24

Complete Rest 

10/04/24

AM Workout (0545)

This morning was a rough workout overall... the deadlifts went well, but then my son woke up screaming/crying during the 3 RM back squatting... not ideal ... I had to pause the workout for about 30 minutes and by that time I was cold and just had to stop squatting ... cut down some of the volume on the accessory movements after that given I just didn't have time to get those in given I had to rush off to work for a very long work day... not a great start to my day. 

A.

3 Sets:

Abwhell Rollouts x 10

Supinated Toes-to-Bar w/ 2 second eccentric x 10 

Russian Twist x 20 reps 

Minimal rest  

-Complete, 45# plate for the twists 

B.

Conventional Deadlift

4 sets x 8 reps @ 75% (405#) 

75% of your one rep max deadlift, of the style you choose.

-Complete 

C.

Back Squat

1 set x 3 reps

Work up to a 3 rep max.

-315#, 365# ... way more there, just didn't have time. 

D.

Strict Supinated Grip Pull-ups 

5 sets x max reps

-21,8,8,7,7 ... went every 2 minutes for 10 minutes 

E.

Band Pull-Throughs 

3 sets x 12-15 reps

Seated DB Calf Raises 

3 sets x 12-15 reps  

-1 green band, 2x50# DB 

PM Workout (1515) 

5 Mile Run 

-Didn't catch the exact time, but ran about a 9:10 ish pace ... easy run, but a super nice day in DC overall, sunny and about 77 degrees. 

10/03/24

Decent upper body pump today... not the best workout I've ever had... 4th day on and long work days / parenting might be getting to me... but tried to get what intensity I could. Enjoyed getting this in. 

Warm-up - 15 Minutes Full Body Mobility 

-Complete

A.

Seated Strict Press

5 sets x 5 reps

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

-155# across ... haven't been pressing much, but this went well. 

B.

Wide Grip Bench Press

3 sets x max reps @ 85% (245#) 

85% of your one rep max bench press.

-3,3,2 ... rough ... not great at wide grip bench pressing 

C.

Wide Grip Long Pause Bench Press

3 sets x 3 reps @ 78% (225#) 

78% of your one rep max bench press.

-Complete

D.

Incline Bench Press

4 sets x 8 reps

Choose a challenging weight.

-135# across at :60 rest ... light weights and short rest. 

E.

Incline DB Bench Press 

4 sets x 8-12 reps 

-2x50# across at :60 rest for 4x12 ... light weights and short rest. 

F.

Barbell Cuban Press

4 sets x 8 reps

Rope Face Pulls

4 sets x 20 reps

-35# barbell, 1 red band 

10/02/24

A.
15 Minutes Full Body Mobility 

-Complete ... I REALLY need to start doing more of this... this was a bit of a rude awakening... but definitely great to get in.   

B.
Every 4 for 40 (10 sets) of:
22/16 Cal Row
1 Round of ‘Durante Core’ (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold)

-Complete ... this was a nice sweat/abs session ... put this together on the spot, probably could add reps to the cals or DC, lots of rest today ... overall enjoyed getting this in. It was a nice/low stress way to start the day. 

10/01/24

AM Workout (0545)

Today was overall a decent session... lots of lower body lifting... didn't feel particularly great, but got everything in and got a solid workout out of this. 

A.

Back Squat

6 sets x 6 reps @ 75% (315#) 

75% of your one rep max back squat. Rest 90-180 seconds between sets.

-Complete 

B.

Back Squat

1 set x max reps @ 75%

75% of your one rep max back squat. Rest 5-8 minutes before starting this exercise.

-15 reps 

C.

Deficit Conventional Deadlift

1 set x 3 reps

Work up to a 3 rep max. 2" deficit.

-315#, 405#, 435# 

D.

Front Rack Lunges

5 sets x 5 reps

5 reps each side. 

-155# across 

E.

Single Leg RDLs

4 sets x 10 reps/leg 

KB Side Bends 

4 sets x 15-20 reps/side 

-35# RDL, 70# side bends 

F.

BB Calf Raises 

4 sets x 20 reps 

Ring See-Saws 

4 sets x 12 reps 

-155# calf raises 

PM Workout (1500)

5 Mile Run 

-Ran around 8:40ish pace ... didn't catch the exact time ... it was a humid and overcast day in DC ... sweaty run, nice way to break up the day. 

9/30/24

Today was an okay workout ... I didn't feel great after a somewhat stressful weekend of traveling/parenting /weird food/sleep etc. Glad to at least get a workout in, got a solid pump. 

A. 

Bench Press

6 sets x 6 reps @ 75% (225#) 

75% of your one rep max bench press.

-Complete

B.

Bench Press, feet up 

1 set x 5 reps

Work up to a 5 rep max

-185#, 195#, 205# (failed 5th rep) 

C.

Bench Press, feet up 

3 sets x 5 reps @ 80% of 5rm from part B (155#)

-Complete

D.

Seated DB Press 

4 sets x 10 reps

-2x35#

E.

Weighted Push Ups

3 sets x 10-20 reps

If you cannot do weighted do body weight.

-20# vest for 15,12,12 

F.

Strict Pull Ups

3 sets x 10 reps

If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

-20# vest for 3x10

G.

4 Sets of : 

Tricep Drop-Set, use light DBs 

Max Reps DB Skull Crushers 

Max Reps DB ‘Rock-N-Rolls’ 

Max Reps DB Close Grip Bench Press 

Max Reps Bench Dips 

Rest :60-:90 

-Complete ... massive pump finisher, didn't catch all the exact reps, but got a lot of intensity/pump out of this. 

9/28 and 9/29

 Complete Rest 

9/27/24

Today was a really solid workout... got a massive arm pump, which was nice. Enjoyed getting this in... overall a tough week of training ... went 5 days in a row... looking forward to resting this weekend and attacking my workouts next week. Kept the rest intervals short and weights light, about :60 - :90 each rest interval. 

A.

10 RFT, with a partner, one partner working at a time: 

10 Strict HSPU

20 Box Jump Overs (24/20")

-12:53 ... went 1:1 on all of these sets with my wife ... nice sweat/SHSPU work ...not too taxing. 

B.

DB Overhead Extensions 

3 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.

-3x15 with 50# DB 

C.

Strict Pull Ups

3 sets x 8-12 reps

Parallete Push Ups

3 sets x 8-12 push-ups

-Complete, BW, 10 reps each 

D.

Narrow Neutral Grip Lat Pulldowns 

3 sets x 10-15 reps

-145# for 3x12

E.

Barbell Row 

3 sets x 10-15 reps

-155# for 3x10

F.

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.

-2x15# for 3x10

G.

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.

-2x15# for 3x10

H.

Fat Barbell 21s 

4 sets x 21s reps

Inverted Skull Crushers 

4 sets x max reps

-75#, 75#, 65#, 65# max sets were around 12-15 reps each 

I.

Tricep Rope Push-Downs 

4 sets x 15 reps

-55# 

9/26/24

Today was a solid workout... the first part kicked my ass more than I thought it would... I was tremendously sweaty as I moved through the rest of the workout... overall had a good time though, got everything in and enjoyed myself in the gym. 

A.

For time: 

50/40 Cal Bike Erg 
-into-
4 Rounds
20 Alternating Dumbbell Snatch (75/50#)
20 Burpees
-into
50/40 Cal Bike Erg

-About 17 minutes? I don't remember the exact time ... but this was tough ... snatches went UB then 3 sets of 12/8 ... burpees were tremendously slow, particuarly on the 3rd and 4th rounds ... overall enjoyed getting this in, despite it kicking my ass... I was warmed up for all the lifting after this. 

B.

Conventional Deadlift

5 sets x 6 reps @ 65% (345#) 

EMOM

-Complete 

C.

Good Mornings

3 sets x 10 reps

Choose a challenging weight.

-155# 

D.

Back Squat

3 sets x 6 reps @ 75% (315#) 

75% of your one rep max back squat.

-Complete 

E.

Pendlay Row

3 sets x 10 reps

Choose a challenging weight.

Supermans 

3 sets x 15 reps

KB Side Bends 

3 sets x 15 reps/side 

-155# pendlay rows, 70 KB side bends 

9/25/24

AM Workout (0700)

A. 

Comp Grip Pause Bench Press

3 sets x 1 rep

Three heavy singles. This does not need to be a max

-245#, 250#, 260# ... all of these felt good, haven't paused bench much in the last few years and this was hard, but good. 

B.

Wide Grip Bench Press

2 sets x max reps @ 80% (225#) 

80% of your one rep max bench press.

-8,7 

C.

Wide Grip Long Pause Bench Press

3 sets x 3 reps @ 75% (215#) 

75% of your one rep max bench press.

-Complete

D.

Incline Bench Press

5 sets x 5 reps

Choose a challenging weight.

-175#, 175#, 185#, 185#, 195# 

E.

Seated Dumbbell Strict Press

4 sets x 10 reps + 1 drop set with 2x25# 

-2x50# for 10,10,9,8 and 10 reps on the drop set 

F.

Scott Press 

4 sets x 10 reps

-2x15# DB 

G.

3 Sets, miminal rest: 

10-15 Bench Dips 

10 Ab-Wheel Rollouts

20 Paloff Press (10 each side) 

:60 Plank 

-Dips went 12,15, 20 ... nice ab/tricep finisher 

PM Workout (1700)

5 Mile Run ... ran around an 8 minute pace for 40 minutes total ... pushed the pace a bit and enjoyed myself today. It was rainy and humid, but I felt good getting this n. 

9/24/24

Today was overall a lower volume/easier session, which was nice. Got everything in and it took about 45 minutes, light sweat, not too taxing. 

A.

Pause Back Squat

6 sets x 3 reps @ 65% (275#) 

EMOM - Every Minute On The Minute. 65% of your one rep max back squat.

-Complete 

B.

Back Squat

2 sets x 10 reps @ 60% (255#) 

60% of your one rep max back squat.

-Complete 

C.

Deficit RDL’s (2”) 

3 sets x 8 reps

-185# across 

D.

Farmer’s Carry Dumbbell Lunges

3 sets x 16 reps (8 reps each leg) 

-2x50# DB across 

E.

BB Calf Raises 

3 sets x 20 reps

-165# across 

F.

Every 2 for 10 (5 sets) of:
‘Durante Core’ 

-Complete 

9/23/24

AM Workout (0545) 

Today was a solid chest/upper body pump, I was tired after a weekend of parneting... but once I woke up, I enjoyed getting this in. 

A.

Paused Close Grip Bench Press

5 sets x 5 reps @ 65% (185#) 

65% of your one rep max bench press. With feet up and 1 sec pause on chest each rep.

-Complete ... never train this movement... light weight, but still challenging 

B.

Dumbbell Paused Flat Bench Press

3 sets x 10 reps

Aim to reach failure at the given rep range.

-2x50# 

C.

Dumbbell Arnold Press

3 sets x 8 reps

-2x50# 

D.

Strict Chest to Bar Pull Ups

3 sets x 6 reps

Deficit Push Ups (hands and feet on 45# bumpers)

3 sets x max reps

-BW ... 3x15 on the push-ups 

E.

Strict Pull Ups

3 sets x 8-12 reps

DB Skull Crushers 

3 sets x 12 reps

-3x10 on the pull-ups, 2x25# on the SCs

F.

EZ Bar French Press 

3 sets x 12-15 reps

EZ Bar 21s

3 sets x 21 reps

-55# across 

G.

Barbell Row

3 sets x 10-15 reps

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.

-3x10 with 185#  and 2x10# for 3x10 

H.

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.

Bench Dips 

3 sets x 10-15 reps 

-2x10# for 3x10 and BW dips for 3x12 

PM Workout (1630)

5 Mile Run 

-Overall an easy run, about 9:30 average pace ... didn't catch the exact running time. 

9/22/24

 Complete Rest 

9/21/24

Jumped into a CF class this AM. 

A.
'The Joe' 

AMRAP 27, with a partner:
18 Burpees-over-bar
16 Thrusters (95/65#)
16 KBS (53/35#)
18 Box Jumps (24/20")
400m Run (together w/ stroller) 

-5 Rds ... we got just shy of 5 rounds ... we were just coming in from the 400 after the clock ran out ... did this workout with my pregnant wife and son in a stroller! Not the fastest I've ever moved, but we got through and enjoyed ourselves. Nice/easier aerobic work, nice way to start our Saturday. 

9/20/24

AM Workout (0630)

7 Mile Run 

-63 minutes ... kept about a 9 minute pace the entire distance, nice run around Annapolis...perfect running conditions, about 70 degrees and clear as the sun was rising. 

PM Workout (1400)

Had a suprisingly good afternoon workout... this morning took a bit out of me, but after lunch I forced myself into the gym and had a really solid session. Felt decent throughout, got a nice back/lower body workout. 

A.

Sumo or Conventional Deadlift

4 sets x 8 reps @ 73% (365#) 

73% of your one rep max deadlift, in the style you choose.

-Complete 

B.

Pause Back Squat

1 set x 3 reps

Work up to a 3 rep max.

-245#, 315#, 365# 

C.

RDL's

4 sets x 10 reps

Choose a challenging weight.

-155#

D.

Weighted Chin Ups

4 sets x 8 reps

If you cannot do weighted, do body weight. If you cannot do body weight, use bands to hit the prescribed reps. Break up sets if necessary.

-20# across 

E.

Dumbbell Row

4 sets x 10 reps

Calf Raises 

4 sets x 20 reps 

-75# across for rows, 135# for CF

F.

Single Leg Glute Bridges

3 sets x 15 reps

15 each side.

KB Side Bends 

3 sets x 15 reps

15 each side.

-BW bridges, 70# side bends