Garage Gym - Last WO of 2019
(BoxSquat14")145x4,165x4,4,180x4
(Bench2")165x4,185x4,200x4,4
(GobletSplitSquat)60x6,70x6,6
(Press)95x3,115x3,125x3,135x3,3
(1-LegRDL)50x8,8,8
63 + 6 = 69 mins
Warmed up with wall sit 2x30 seconds. Started with 14" box squats for 4@6,7x2,8. These felt ok, but thinking I should have used 16" box. Next we did 2" paused bench for 4@6,7,8x2. The first set at 200#"s I almost lost it out in front of me when un-racking it. These felt good, but probably closer to RPE9. Next we did goblet split squats and press. Goblet squats really bothered my left elbow, so I switched to 2 DB's and that was better. These got challenging and my R knee was getting sore. OHP was good and I wanted to get 135"'s for my top set. I got them, but these were definitely a 9+RPE. Finished up with 1-leg RDLs. Good WO.
Nutrition/Weight:
I weighed 195 this morning.
Tuesday, December 31, 2019
Saturday, December 28, 2019
Sat 12/28/19 - Full Body (Squat) - Ida Lee Gym
Ida Lee Gym
(Squat)115x5,135x5,5,155x5,5
(Incline)135x8,145x8,8,160x8
(RDL)205x8,8,8
(YogaPushup)3x8
(Plank)45,60,60
(DBRow)75x8,8,8
59 + 6 = 65 mins
Warmed up with wall sit 2x30 seconds. Started with squats for 5@6,7x2,8x2. These were supposed to be box squats, but there wasn't a box or bench available so I did normal squats. They felt pretty good, stayed light. Next was incline for 8@6,7x2,8. WO called for close grip, but I don't know how "close" grip was. Incline felt really strong today. Next was RDL and yoga push-ups. WO called for hip thrusts, but again, the gym didn't lend itself to this, so I did RDL's instead. Finished up with planks and DB rows. Very good workout.
Nutrition/Weight:
In Leesburg for the holidays, no scale.
(Squat)115x5,135x5,5,155x5,5
(Incline)135x8,145x8,8,160x8
(RDL)205x8,8,8
(YogaPushup)3x8
(Plank)45,60,60
(DBRow)75x8,8,8
59 + 6 = 65 mins
Warmed up with wall sit 2x30 seconds. Started with squats for 5@6,7x2,8x2. These were supposed to be box squats, but there wasn't a box or bench available so I did normal squats. They felt pretty good, stayed light. Next was incline for 8@6,7x2,8. WO called for close grip, but I don't know how "close" grip was. Incline felt really strong today. Next was RDL and yoga push-ups. WO called for hip thrusts, but again, the gym didn't lend itself to this, so I did RDL's instead. Finished up with planks and DB rows. Very good workout.
Nutrition/Weight:
In Leesburg for the holidays, no scale.
Thursday, December 26, 2019
12/26/19 - Full Body (Deadlift) - Ida Lee Gym
Ida Lee Gym
(Deadlift)245x5,275x5,295x5,5
(2PauseBench)135x5,155x5,165x5,175x5,5
(StepUp6")4x6
(SpanishSquat)3x10
(1-ArmDBInc)50x6,60x6,65x6,6,6
62 + 6 = 68 mins
Warmed up with wall sit 2x30 seconds. Started with deadlift working up to 2 sets @RPE8. WO called for block deadlifts, but no blocks at Ida Lee so we did standard deadlifts. Felt good. Next was double paused bench working up to 2 set @RPE8. These felt really good. We forgot to superset with step ups and the way the gym is organized it was going to be hard anyway. So next we did Spanish squats. Finished up with 1-arm DB incline and step up superset. Incline was good, heavier than last WO and step ups felt better as the sets went on. Another solid workout.
Nutrition/Weight:
In Leesburg for the holidays, no scale.
(Deadlift)245x5,275x5,295x5,5
(2PauseBench)135x5,155x5,165x5,175x5,5
(StepUp6")4x6
(SpanishSquat)3x10
(1-ArmDBInc)50x6,60x6,65x6,6,6
62 + 6 = 68 mins
Warmed up with wall sit 2x30 seconds. Started with deadlift working up to 2 sets @RPE8. WO called for block deadlifts, but no blocks at Ida Lee so we did standard deadlifts. Felt good. Next was double paused bench working up to 2 set @RPE8. These felt really good. We forgot to superset with step ups and the way the gym is organized it was going to be hard anyway. So next we did Spanish squats. Finished up with 1-arm DB incline and step up superset. Incline was good, heavier than last WO and step ups felt better as the sets went on. Another solid workout.
Nutrition/Weight:
In Leesburg for the holidays, no scale.
Tuesday, December 24, 2019
Tue 12/24/19 - Full Body (Squat) - Ida Lee Gym
Ida Lee Gym
(BoxSquat16")205x5,125x5,5,230x5,5
(Bench2")155x5,175x5,5,195x5,5
(OHP)95x4,105x4,115x4,125x4,4,4
(GobletSplit)50x8,8,8
(1LegRDL)50x8,8,8
70 + 6 = 76 mins
Warmed up with wall sit 2x30 seconds. Started with box squats at about 16", no tempo for 5@RPE6,7x2,8x2. These felt awkward. Just never really felt comfortable. The bench/box was moving backward, the j-cups were really low, whatever. Got through it. Next we did 2" paused bench. These felt really good. Next we did overhead press. These felt heavy. 125 for 3 sets ended up being definitely higher than RPE8. We were supposed to superset goblet split squats with these, but the way Ida Lee is set up, this would have been a challenge. Instead, we supersetted goblet split squats with 1-leg RDL's. This was actually a fairly tough superset. Solid WO.
Nutrition/Weight:
In Leesburg for the holidays, no scale.
(BoxSquat16")205x5,125x5,5,230x5,5
(Bench2")155x5,175x5,5,195x5,5
(OHP)95x4,105x4,115x4,125x4,4,4
(GobletSplit)50x8,8,8
(1LegRDL)50x8,8,8
70 + 6 = 76 mins
Warmed up with wall sit 2x30 seconds. Started with box squats at about 16", no tempo for 5@RPE6,7x2,8x2. These felt awkward. Just never really felt comfortable. The bench/box was moving backward, the j-cups were really low, whatever. Got through it. Next we did 2" paused bench. These felt really good. Next we did overhead press. These felt heavy. 125 for 3 sets ended up being definitely higher than RPE8. We were supposed to superset goblet split squats with these, but the way Ida Lee is set up, this would have been a challenge. Instead, we supersetted goblet split squats with 1-leg RDL's. This was actually a fairly tough superset. Solid WO.
Nutrition/Weight:
In Leesburg for the holidays, no scale.
Sun 12/22/19 - Full Body (Squat) - Ida Lee Gym
Ida Lee
(BoxSquat31316")185x5,205x5,5,225x5
(Incline)125x8,140x8,8,155x8,8
(RDL)185x8,8,8
(YogaPushup)3x8
(Plank)3x45
(DBRow)65x8,75x8,8
65 + 6 = 71 mins
Warmed up with wall sit 2x30 seconds. Started with box squats. Ida Lee didn't have a 14" box so I was probably doing 16" and it was definitely easier. Then we did incline for 8@6,7x2,8. I was feeling good and undershot the RPE6 & 7 so I did 2 sets at RPE8. Next we did RDL's with yoga pushups. Finished up with DB rows and planks.
Nutrition/Weight:
In Leesburg for the holidays. Don't know what I weigh. Eating well :)
(BoxSquat31316")185x5,205x5,5,225x5
(Incline)125x8,140x8,8,155x8,8
(RDL)185x8,8,8
(YogaPushup)3x8
(Plank)3x45
(DBRow)65x8,75x8,8
65 + 6 = 71 mins
Warmed up with wall sit 2x30 seconds. Started with box squats. Ida Lee didn't have a 14" box so I was probably doing 16" and it was definitely easier. Then we did incline for 8@6,7x2,8. I was feeling good and undershot the RPE6 & 7 so I did 2 sets at RPE8. Next we did RDL's with yoga pushups. Finished up with DB rows and planks.
Nutrition/Weight:
In Leesburg for the holidays. Don't know what I weigh. Eating well :)
Friday, December 20, 2019
Thu 12/19/19 - Full Body (Deadlift - block)
Garage Gym
(BlockDeadlift)225x5,255x5,265x5,5,285x5
(2PauseBench)135x5,145x5,155x5,165x5,5
(StepUp6")4x6
(SpanishSquat)3x10
(1ArmDBInc)40x6,50x6,6,60x6
51 + 6 = 57 mins
Warmed up with wall sit 2x30 seconds. Started with block deadlifts for 5@6,7x2,8. Felt really good. Next were double paused bench press, which are a pause on the chest, a pause a few inches up, then press the rest of the rep. These felt good. I thought 155#'s as going to be my top set, but it felt fairly easy so I went to 165. The 5th rep on the 2 sets here were a bit much and I should've stayed at 155 or only added 5#'s. Overall felt great for the first time pressing off my chest in a lot of years. I did step ups at 6 inches with these. Left knee felt great, right knee had some pain that lessened as the sets went on. Finished up with Spanish squats and 1-arm DB incline. Since my right shoulder was feeling it from flat bench, I went easier here. Otherwise, I would've done 3 sets at 60#'s. Solid workout tonight.
Nutrition/Weight:
I weighed 191.6 this morning.
(BlockDeadlift)225x5,255x5,265x5,5,285x5
(2PauseBench)135x5,145x5,155x5,165x5,5
(StepUp6")4x6
(SpanishSquat)3x10
(1ArmDBInc)40x6,50x6,6,60x6
51 + 6 = 57 mins
Warmed up with wall sit 2x30 seconds. Started with block deadlifts for 5@6,7x2,8. Felt really good. Next were double paused bench press, which are a pause on the chest, a pause a few inches up, then press the rest of the rep. These felt good. I thought 155#'s as going to be my top set, but it felt fairly easy so I went to 165. The 5th rep on the 2 sets here were a bit much and I should've stayed at 155 or only added 5#'s. Overall felt great for the first time pressing off my chest in a lot of years. I did step ups at 6 inches with these. Left knee felt great, right knee had some pain that lessened as the sets went on. Finished up with Spanish squats and 1-arm DB incline. Since my right shoulder was feeling it from flat bench, I went easier here. Otherwise, I would've done 3 sets at 60#'s. Solid workout tonight.
Nutrition/Weight:
I weighed 191.6 this morning.
Tuesday, December 17, 2019
Tue 12/17/19 - Full Body (Squat)
Garage Gym
(BoxSquat14"313)135x6,150x6,6,165x6,6
(Bench2")145x6,160x6,6,175x6,6
(GobletSquat)45x8,8,8
(OHP)85x4,100x4,4,110x4,7
(1LegRDL)40x8,8,8
73 + 6 = 79 mins
Warmed up with wall sit 2x30 seconds. Started with box squats. I'd worked up to the 200#+ range for box squats, then had a setback with my knees and am progressing back. But it's slow and hard. I'm also using a 14" box which is 1-3 inches lower than the bench I was squatting off. I didn't realize what a difference a few inches can make. Anyway, I'm feeling good about where I'm at and taking it slow working back up.
Next we did bench and I'm working back up after a small re-set to give my R shoulder a bit of a break. Felt good this morning. Next we did OHP and goblet squats. OHP felt good, but heavy. I have a hard time judging RPE on these so I did 7 the last set at probably RPE9. This tells me that I'm undershooting RPE8. Better to under than over-shoot I guess though. Finished up with single leg RDL's. Solid WO. Didn't want to get out of bed for this, but am glad I don't have to do this after work tonight.
Nutrition/Weight:
I weighed 194.0 this morning.
(BoxSquat14"313)135x6,150x6,6,165x6,6
(Bench2")145x6,160x6,6,175x6,6
(GobletSquat)45x8,8,8
(OHP)85x4,100x4,4,110x4,7
(1LegRDL)40x8,8,8
73 + 6 = 79 mins
Warmed up with wall sit 2x30 seconds. Started with box squats. I'd worked up to the 200#+ range for box squats, then had a setback with my knees and am progressing back. But it's slow and hard. I'm also using a 14" box which is 1-3 inches lower than the bench I was squatting off. I didn't realize what a difference a few inches can make. Anyway, I'm feeling good about where I'm at and taking it slow working back up.
Next we did bench and I'm working back up after a small re-set to give my R shoulder a bit of a break. Felt good this morning. Next we did OHP and goblet squats. OHP felt good, but heavy. I have a hard time judging RPE on these so I did 7 the last set at probably RPE9. This tells me that I'm undershooting RPE8. Better to under than over-shoot I guess though. Finished up with single leg RDL's. Solid WO. Didn't want to get out of bed for this, but am glad I don't have to do this after work tonight.
Nutrition/Weight:
I weighed 194.0 this morning.
Monday, December 16, 2019
Sun 12/15/19 - Full Body (Deadlift) - Bday Workout
Garage Gym
(BlockDeadlift)205x5,235x5,5,265x5,5
(Incline)145x6,155x6,160x6,6,6,6
(Stepup5")4x6
(SpanishSquat)3x10
(1-ArmDBBench)40x6,50x6,60x6,6,6
76 + 6 = 82 mins
Warmed up with wall sit 2x30 seconds. Started with block deadlifts. I don't have blocks, and I have a slanted garage, so using stacked plywood pieces isn't an option. I stacked some cardboard which seemed to work well enough for today. This will compress over time and it's hard to add/remove weight with the cardboard because when the weight is on it, the edges flare up some. Anyway, I didn't want to go very heavy since this was first time in a while not doing SLDL. Felt good. Next we did incline working up to 3 sets at RPE8. Solid. We did step-ups with this and these are starting to feel better. We finished up with 1-arm DB bench and Spanish squats. Both were pretty good. 1-Arm DB press definitely highlighted the weakness in my right shoulder. Solid b'day workout. Missed not doing the birthday pull-up challenge, but I'm too heavy to make a serious effort at it, especially with my elbow tendinopathy. I'll get 'em next year!
Nutrition/Weight:
I weighed 195.0 this morning.
(BlockDeadlift)205x5,235x5,5,265x5,5
(Incline)145x6,155x6,160x6,6,6,6
(Stepup5")4x6
(SpanishSquat)3x10
(1-ArmDBBench)40x6,50x6,60x6,6,6
76 + 6 = 82 mins
Warmed up with wall sit 2x30 seconds. Started with block deadlifts. I don't have blocks, and I have a slanted garage, so using stacked plywood pieces isn't an option. I stacked some cardboard which seemed to work well enough for today. This will compress over time and it's hard to add/remove weight with the cardboard because when the weight is on it, the edges flare up some. Anyway, I didn't want to go very heavy since this was first time in a while not doing SLDL. Felt good. Next we did incline working up to 3 sets at RPE8. Solid. We did step-ups with this and these are starting to feel better. We finished up with 1-arm DB bench and Spanish squats. Both were pretty good. 1-Arm DB press definitely highlighted the weakness in my right shoulder. Solid b'day workout. Missed not doing the birthday pull-up challenge, but I'm too heavy to make a serious effort at it, especially with my elbow tendinopathy. I'll get 'em next year!
Nutrition/Weight:
I weighed 195.0 this morning.
Friday, December 13, 2019
Fri 12/13/19 - Full Body (Squat)
Garage Gym
(BoxSquat313)125x6,145x6,6,160x6,6
(Bench2")135x6,155x6,6,170x6,6
(GobletSplitSquat)40x8,8,8
(OHP)75x4,95x4,4,105x4,6
(SingleLegRDL)20x8,8,8
62 + 6 = 68 mins
Warmed up with wall sit 2x30 seconds. Started with 14" box squats 6reps@6,7x2,8x2. Felt pretty good after knees have been cranky for a while. Next was 2" board bench for 6reps@6,7x2,8x2. Then we did OHP for 4reps@6,7x2,8x2 supersetted with goblet squats. Finished up with single leg RDL's for 3x8. Solid WO.
Nutrition/Weight:
I weighed 195.0 this morning.
(BoxSquat313)125x6,145x6,6,160x6,6
(Bench2")135x6,155x6,6,170x6,6
(GobletSplitSquat)40x8,8,8
(OHP)75x4,95x4,4,105x4,6
(SingleLegRDL)20x8,8,8
62 + 6 = 68 mins
Warmed up with wall sit 2x30 seconds. Started with 14" box squats 6reps@6,7x2,8x2. Felt pretty good after knees have been cranky for a while. Next was 2" board bench for 6reps@6,7x2,8x2. Then we did OHP for 4reps@6,7x2,8x2 supersetted with goblet squats. Finished up with single leg RDL's for 3x8. Solid WO.
Nutrition/Weight:
I weighed 195.0 this morning.
Tuesday, December 10, 2019
Tue 12/10/19 - (Full Body) - Hotel DB workout
Hotel Gym
(GobletSquat)25x8,30x8,40x8,45x8,8,8
(DBBench)40x10,45x10,15,18
(DBRow)40x10,45x10,12,14
(DBRDL)45x10,12,14,18
(DBOHP)25x10,30x10,35x10,40x10,45x10 (single-arm)
(Plank)45,45,60,60
(HCurl)30x10,25x10,20x10 (short rest)
62 + 6 = 68 mins
Warmed up with wall sit 2x30 seconds. At a hotel in SLC, UT so I had to work with what was available. Mike Amato put together a DB workout for me. Started with goblet squats, 5,0,0 tempo. Knees have still been really cranky, but they felt better each progressive set. Because of the tempo, these take a while and holding the DB actually bothered my R shoulder a bit. It felt better when I tucked my elbows in tight. Next was DB bench, sets of 10 working up to an RPE9. Then DB rows supersetted with RDL's, both working up to 10 @RPE9. I don't really think RDL's were 9's, but they still got hard with high reps and short rests. Next was DB OHP, single-arm supersetted with planks. I've never done single arm presses, but I actually liked them ok after I got the hang of them. Finished up with some hammer curls, working down in weight on about 20 seconds rest. Solid hotel WO!
Nutrition/Weight:
I weighed 192.0 this morning.
(GobletSquat)25x8,30x8,40x8,45x8,8,8
(DBBench)40x10,45x10,15,18
(DBRow)40x10,45x10,12,14
(DBRDL)45x10,12,14,18
(DBOHP)25x10,30x10,35x10,40x10,45x10 (single-arm)
(Plank)45,45,60,60
(HCurl)30x10,25x10,20x10 (short rest)
62 + 6 = 68 mins
Warmed up with wall sit 2x30 seconds. At a hotel in SLC, UT so I had to work with what was available. Mike Amato put together a DB workout for me. Started with goblet squats, 5,0,0 tempo. Knees have still been really cranky, but they felt better each progressive set. Because of the tempo, these take a while and holding the DB actually bothered my R shoulder a bit. It felt better when I tucked my elbows in tight. Next was DB bench, sets of 10 working up to an RPE9. Then DB rows supersetted with RDL's, both working up to 10 @RPE9. I don't really think RDL's were 9's, but they still got hard with high reps and short rests. Next was DB OHP, single-arm supersetted with planks. I've never done single arm presses, but I actually liked them ok after I got the hang of them. Finished up with some hammer curls, working down in weight on about 20 seconds rest. Solid hotel WO!
Nutrition/Weight:
I weighed 192.0 this morning.
Monday, December 9, 2019
Sun 12/8/19 - Full Body (Squat)
Garage Gym
(Squat)95x6,6,6115x6,6,6
(Bench2")165x4,185x4,195x4,4
(HipThrust)135x8,8,8
(ElevatedPushup)3x12
(SidePlank)3x30
(SealRow)50x10,10,10
67 + 6 = 73 mins
Warmed up with wall sit 2x30 seconds. Started with squats. These were supposed to be 2 second paused reps, but that kills my knees so I just did controlled reps in a 202 or 303 tempo. Warmed up slowly and did 3 sets at RPE 6 and 3 sets at RPE 7. These were light, but still bothered my knees a bit. Next we did bench working up to 2 sets at RPE8. Felt good. This is the most weight I've had on the bar for a press in a long time. Next we supersetted hip thrusts and feet elevated pushups. Hip thrusts are hard, but I've been able to add weight each week. Finished up with side planks and seal rows. This WO always looks easy on the surface, but it ends up being fairly taxing. Solid WO.
Nutrition/Weight:
I weighed 194.0 this morning.
(Squat)95x6,6,6115x6,6,6
(Bench2")165x4,185x4,195x4,4
(HipThrust)135x8,8,8
(ElevatedPushup)3x12
(SidePlank)3x30
(SealRow)50x10,10,10
67 + 6 = 73 mins
Warmed up with wall sit 2x30 seconds. Started with squats. These were supposed to be 2 second paused reps, but that kills my knees so I just did controlled reps in a 202 or 303 tempo. Warmed up slowly and did 3 sets at RPE 6 and 3 sets at RPE 7. These were light, but still bothered my knees a bit. Next we did bench working up to 2 sets at RPE8. Felt good. This is the most weight I've had on the bar for a press in a long time. Next we supersetted hip thrusts and feet elevated pushups. Hip thrusts are hard, but I've been able to add weight each week. Finished up with side planks and seal rows. This WO always looks easy on the surface, but it ends up being fairly taxing. Solid WO.
Nutrition/Weight:
I weighed 194.0 this morning.
Friday, December 6, 2019
Thu 12/5/19 - Full Body (Deadlift)
Gym: Garage Gym
(SLDL)275x1,195x1,315x1+265x3,3,3,3,3
(Incline)125x8,140x8,155x8,8,9
(StepUp6")4x6
(DBBench)50x10,60x10,10,10
(SpanishSquat)3x10
59 + 6 = 65 mins
Warmed up with wall sit 2x30 seconds. Started with SLDL working up to a single at RPE8, then taking off 15% and doing 5x3. Love this setup. Next we did incline, working up to 3x8 at RPE8. Did 9 the last rep, higher than RPE8 on that. Supersetted incline with step ups. These hurt, especially my right knee the last 2 inches to straight leg. We finished with DB bench with 3x10 at RPE8 and Spanish squats. 3-4x10 is challenging after incline. Squats were painful at the top of the movement (similar to step ups). Solid WO.
Nutrition/Weight:
I weighed 191.2 this morning.
(SLDL)275x1,195x1,315x1+265x3,3,3,3,3
(Incline)125x8,140x8,155x8,8,9
(StepUp6")4x6
(DBBench)50x10,60x10,10,10
(SpanishSquat)3x10
59 + 6 = 65 mins
Warmed up with wall sit 2x30 seconds. Started with SLDL working up to a single at RPE8, then taking off 15% and doing 5x3. Love this setup. Next we did incline, working up to 3x8 at RPE8. Did 9 the last rep, higher than RPE8 on that. Supersetted incline with step ups. These hurt, especially my right knee the last 2 inches to straight leg. We finished with DB bench with 3x10 at RPE8 and Spanish squats. 3-4x10 is challenging after incline. Squats were painful at the top of the movement (similar to step ups). Solid WO.
Nutrition/Weight:
I weighed 191.2 this morning.
Wednesday, December 4, 2019
Tue 12/3/19 - Full Body (Squat)
Gym: Garage Gym
(BoxSquat 303)185x4,195x4,205x4,4,6
(GobletSplit)40x8,8,8
(OHP)95x4,110x4,120x4,4,5
(RDL)185x8,205x8,235x8,250x8,8,10
(Bench2")135x6,155x6,6,6,6
79 + 6 = 76 mins
Warmed up with wall sit 2x30 seconds. Started with box squats. Knees are still really sore from paused squats on Sunday, but they felt "ok" tonight. Worked up to 3 sets at RPE8. Next I supersetted goblet squats and overhead press. I worked up to 3 sets at RPE8 and was happy to get to 120#'s and did 5 reps on the last set. Next I did RDL's. I was planning on going lighter today, but felt pretty good working up to 3 sets at RPE8 so I went 5 pounds heavier than last WO. Finished up with 2" paused bench. Workout called for 6@RPE6, 7x2, 8x2. My right shoulder has been bothering me lately, especially while sleeping. So I just did 6@6, 6@7x4. These were on short rest, so by the 4th set it was probably closer to RPE8 anyway. Solid WO after a long day at work.
Nutrition/Weight:
I weighed 193.0 this morning.
(BoxSquat 303)185x4,195x4,205x4,4,6
(GobletSplit)40x8,8,8
(OHP)95x4,110x4,120x4,4,5
(RDL)185x8,205x8,235x8,250x8,8,10
(Bench2")135x6,155x6,6,6,6
79 + 6 = 76 mins
Warmed up with wall sit 2x30 seconds. Started with box squats. Knees are still really sore from paused squats on Sunday, but they felt "ok" tonight. Worked up to 3 sets at RPE8. Next I supersetted goblet squats and overhead press. I worked up to 3 sets at RPE8 and was happy to get to 120#'s and did 5 reps on the last set. Next I did RDL's. I was planning on going lighter today, but felt pretty good working up to 3 sets at RPE8 so I went 5 pounds heavier than last WO. Finished up with 2" paused bench. Workout called for 6@RPE6, 7x2, 8x2. My right shoulder has been bothering me lately, especially while sleeping. So I just did 6@6, 6@7x4. These were on short rest, so by the 4th set it was probably closer to RPE8 anyway. Solid WO after a long day at work.
Nutrition/Weight:
I weighed 193.0 this morning.
Monday, December 2, 2019
Sun 12/1/19 - Full Body (Squat)
Gym: Garage Gym
(Squat 2CtPause)95x6,115x6,6,125x6
(Bench 2"Pause)135x6,155x6,165x6,175x6,6
(HipThrust)115x8,8,8
(Push-ups)3x12
(SealRow)50x10,10,10
(SidePlank)3x30
57 + 6 = 63 mins
Warmed up with wall sit 2x30 seconds. Started with paused squats for 6@RPE6,7x2,8. These are still pretty hard on my knees even with light weight. Next we did 2" paused bench for 6@RPE6,7,8x2. Felt pretty good. My shoulder has been sore at night, but has been feeling pretty good during pressing movements, even flat bench. Next we did hip thrusts supersetted with feel elevated pushups. I went heavier on hip thrusts this WO. I'm still getting the hang of these. They're hard. Pushups felt good. We finished up with seal rows and side planks. Seal rows got heavy 2nd and 3rd sets. Basically RPE10 on last rep. Solid WO.
Nutrition/Weight:
I weighed 194.8 this morning. Heavy after Thanksgiving eating.
(Squat 2CtPause)95x6,115x6,6,125x6
(Bench 2"Pause)135x6,155x6,165x6,175x6,6
(HipThrust)115x8,8,8
(Push-ups)3x12
(SealRow)50x10,10,10
(SidePlank)3x30
57 + 6 = 63 mins
Warmed up with wall sit 2x30 seconds. Started with paused squats for 6@RPE6,7x2,8. These are still pretty hard on my knees even with light weight. Next we did 2" paused bench for 6@RPE6,7,8x2. Felt pretty good. My shoulder has been sore at night, but has been feeling pretty good during pressing movements, even flat bench. Next we did hip thrusts supersetted with feel elevated pushups. I went heavier on hip thrusts this WO. I'm still getting the hang of these. They're hard. Pushups felt good. We finished up with seal rows and side planks. Seal rows got heavy 2nd and 3rd sets. Basically RPE10 on last rep. Solid WO.
Nutrition/Weight:
I weighed 194.8 this morning. Heavy after Thanksgiving eating.
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