10/21/26

AM Workout (0600)

Dropped into a gym in Charlottesville this AM … snuck this in before the training class I am at ... was a bit tired getting up for this, but once I got rolling I felt good. 

A.

For time:

1000m Run

800m Ski

50 Med-Ball (20/14#) Box Step-Overs (20”) 

100m Farmer’s Carry (2x70# KB)

800m Ski

1000m Run

-20:36 … this was a fun/low stress aerobic workout … overall a nice workout to get in while traveling / out of my routine / jet lagged. 

B.

Every 3:00 for 9:00 (3 sets) of:

50 Ft Plate Pinch Carry (2x45# thin iron plates)

:30 Hang from Pull-up Bar

10 Strict Hanging Knee Raises 

-Complete

PM Workout (1715)

Overall got a solid pump this afternoon... quick / lower volume workout, but felt good overall and got a good pump. 

A.

RDL

10,6,4,3 

Then…

Rest/Pause Set - 8 + Max Reps*

*Drop the weight to something you can hit for 6-10 reps, do 8 reps, rack the bar for :30 - :45 and then complete max set to failure 

-205# x 10, 235# x 6, 285# x 4, 305# x 3 ... 8 + 8 for max reps at 205# 

B.

Supinated Grip Barbell Rows 

10, 8, 6, 6 

-135# x 10, 165# x 8, 185# x 6, 205# x 6 

C.

DB Reverse Lunges

3x14 Steps  

Strict Pull-ups

10,10, 10

-2x50# DB lunges and BW pull-ups

D.

Barbell Bicep Curls

10, 10 RM, 8-10 RM

Prone Incline DB Curl

10 Reps set 1, then max reps for 2 sets

DB Curls, alternating 

10 Reps set 1, then max reps for 2 sets

-60# EZ bar curls ... 2x20# prone curls and 2x35# curls alternating ... didn't do max sets ... just kept these at 10 across and it still wrecked me ... probably should have gone lighter for true max reps sets 

10/20/26

Today was overall a solid upper body pump... I was supposed to get in a lower body day, but I got this in after sitting in a classroom from 0800-1700 ... my hips/back/legs felt like complete shit as I warming up to squat ... I just decided to completely swap out my lower body workout to another day and hit this instead... overall got a good workout in and I was happy to get this workout in at a tiny gym within 'The Judge Advocate General's Legal Center and School' (TJAGCLS)... I've heard a lot about this place, but had never been until this week. The gym is the size of a hotel gym, but it does have a squat rack and DBs up to 70#s ... so it is a little better than a standard hotel gym. I made due and got in a decent enough workout. 

A.

Slight Incline DB Bench

3x10

Slight Incline Chest Flyes

3x12

-2x70# DB and 2x15# DB 

B.

Slight Incline DB Bench

Pick a weight you can do for 6-10 reps and hit 8 reps, then rest for :30 - :45 and then complete max set to failure 

-2x70# for 8 + 8

C.

Two Sets: 

Standing One Warm DB Row

10 Reps - Right w/ a weight you can comfortably handle for 6-10 reps 

10 Reps - Left w/ a weight you can comfortably handle for 6-10 reps 

Rest :30 - :45 

Max Reps - Right 

Max Reps - Left 

-70# for 10 + 20 and 10 + 15 ... last week I used a 100# DB and was getting sets of 10-12 on the ME ... so I was planning on hitting 110#s this week... heaviest DB I had access to was a 70# ... still got a great pump from this, just hitting higher reps.  

D.

Dips

10,10, Max

-Complete, 20 reps at BW on the Max 

E.

Pause CGBP (1 second pause on chest) 

10 Reps set 1, then max reps for 2 sets

Chest Elevated Push-ups on bar (knee height)

10 Reps set 1, then max reps for 2 sets

Two Handed KB Skull Crusher 

10 Reps set 1, then max reps for 2 sets

-135# for CGBP, BW on push-ups and 2x35# KB on the SC ... this was rough and a massive pump ... was actually getting between 7-8 reps on the 'max sets' for the push-ups and SC... but overall great finisher. 

F.

DB Shrugs

10 Reps set 1, then max reps for 2 sets

Seated DB press

10 Reps set 1, then max reps for 2 sets

Seated Side Laterals with a Forward Lean

10 Reps set 1, then max reps for 2 sets

-2x70# shrugs, 2x50# presses and 2x15# side raises ... didn't go full ME here as I was pretty dead at this point ... got in sets of 10 across on everything and called it a day. 

10/19/26

Complete Rest / travel to VA 

10/18/26

 Complete Rest 

10/17/26

A.

AMRAP 2-2-2-2-3 / 1:00 Rest 

150/125m Ski 

2 Rope Climbs (15’)

Max Wall-Walks + 1 Strict Wall-Facing HSPU 

-5 + 4 + 3 + 3 + 5 ... this was tough and fun ... lots of skills I suck at ... got some good feedback on my RCs and I was happy to get this in and work on my weaknesses. 

B.

For time:

Toes-to-Bar

2-4-6-8-10-12-10-8-6-4-2*

*Must be unbroken sets 

-4:00 ... fun and hard effort here ... 72 reps in 4 minutes is solid for me! 

C.

DB Floor Press

3x12

Chest Elevated Push-up on Bar (bar at knee height) 

3xMax 

-2x70# DB for 12,12,10 and the psuh-ups went 20,10, 8 

D.

DB Z Press

3x10

-2x35# 

E.

Supinated Barbell Front Raise

3x10

One Arm Lateral Raise

3x10/side 

Banded Tricep Extensions 

Max Reps

-35# barbell, 15# DB and 1 purple band went about 20 reps each ME

10/16/26

AM Workout (0500)

This morning was a very simple session... I was extremely sore in my left abductor and couldn't really squat. The class workout was squat heavy and I had to modify it a lot ... tried to get what intensity I could, but I was also super crunched for time and overall this was just a bit stressful and not a great session in the gym. 

A.

For time:

1000m Row

100 Burpees-over-bar

-Complete ... didn't catch the time, but got a good sweat. 

B.

Standing Calf Raise

2x50

Banded Anterior Tibialis 

2x50

-Complete 

PM Workout (1400)

Thankfully had a much better PM session... got a solid pump from this and overall enjoyed getting this in. 

A.

RDL

8,6,4 

Then…

Rest/Pause Set - 6 + Max Reps*

*Drop the weight to something you can hit for 6-10 reps, do 6 reps, rack the bar for :30 - :45 and then complete max set to failure 

-205# x 8, 255# x 6, 275# x 4 ... Max set went 6 + 7 at 205# 

B.

Barbell Bent Over Rows

7,7, Max

-185# across ... 13 on ME set

C.

Lat Pull-Downs

10,10,10 + 1 drop set

-140# across ... 100# on the drop set for an additional 10 reps ... great pump. 

D.

Single Arm DB Bulgarian Split Squat (DB in hand of elevated foot)

8,6,4/side 

Then…

Set of 9 + max reps BW per leg 

-53# x 8, 61# x 6, 72# x 4 ... 9 + Max was with a 53# + 12 reps per leg 

E.

Hammer Curls 

3x12

Seated Incline Curls

3x12

-2x35# HC and 2x20# SIC

F.

GHD With Plate Row

3x10 

-45# plate

10/15/26

Active Recovery. 

4.25 Easy Run 

-Complete ... untimed, probably ran about a 10 minute pace ... overall kept a super easy pace and enjoyed getting this in. 

10/14/26

Was going to hit up the class this AM ... but dental surgery yesterday afternoon and being awake with one of my kids from 2-4 AM put a dent in that plan... it was some fun conditioning stuff, but unfortunately had to cut it out ... got this in during work and got a solid pump from this. 

A.

CGBP

8,6,4 

Then…

Rest/Pause Set - 7 + Max Reps*

*Drop the weight to something you can hit for 6-10 reps, do 7 reps, rack the bar for :30 - :45 and then complete max set to failure (try for more reps than last week) 

-185# x 8, 205# x 6, 225# x 4 ... Max reps went 185# for 7+7

B.

DB Pull-Over

3x12

Incline Bench Rear Delt Fly

3x12

-70# Pull-overs and 2x25# flyes 

C.

Two Sets: 

Standing One Warm DB Row

9 Reps - Right w/ a weight you can comfortably handle for 6-10 reps 

9 Reps - Left w/ a weight you can comfortably handle for 6-10 reps 

Rest :30 - :45 

Max Reps - Right 

Max Reps - Left 

-100# for 9+12 (each arm) for both sets ... this was fun/tough, but all the DB rows I've been doing have made these feel a lot better 

D.

Barbell Bicep Curls

8,8,Max 

Alternating DB Bicep Curls

8,8,Max

-80# and 2x30# ... last sets for "max" were also 8 reps 

E.

Dips 

8,8,Max

Push-ups

8,8,Max

-BW ... max sets were 11 dips and 6 push-ups... tough. 

F.

Seated DB Lateral Raise 

8,8,Max

DB Shrugs

8,8,Max

-2x20# LR and 2x100# shrugs ... max sets were 16 / 15