Garage Gym
(RDL)125x8,145x8,170x8
(Bench2CtPause)145x10,165x10,180x10
(Incline)145x13,125x11,11
(FacePull)2x15
48 mins
Last WO of Pivot Week. Started with RDL's instead of deadlifts because R knee has been bothering me the last couple of days. No idea what happened. So frustrating. Next was bench working up to a set of 10 @RPE9. Only paused the top set again. 180 felt pretty good. Shoulder felt good. Next was incline and I got more reps at 145 than the last couple of workouts. I'm sure largely because the volume on flat bench was much lower during this pivot week. Back off sets were good. Supersetted face pulls with the backoff sets of incline. Good WO.
Nutrition/Weight:
I weighed 191.6 this morning.
Wednesday, April 29, 2020
Mon 4/27/20 - GPP (BOR)
Garage Gym
(BOR)115x13,13,15
(DBTriExt)25x12,30x12,12
(Curl)30x10,25x10,25Hx12
(RopeDelt)12.5x15,15,20
(Crunch)15/+5,5,5,5
31 mins
GPP day. Started with bent over rows. I haven't done these in a while, went fairly light but felt good. Supersetted with DB triceps extensions. Bumped weight here. Next were curls (2 regular, 1 hammer curl) and delt work. Finished up with Myo Reps crunches. I was short on time and didn't want to do 10 minutes of planks.
Nutrition/Weight:
I weighed 192.2 this morning.
(BOR)115x13,13,15
(DBTriExt)25x12,30x12,12
(Curl)30x10,25x10,25Hx12
(RopeDelt)12.5x15,15,20
(Crunch)15/+5,5,5,5
31 mins
GPP day. Started with bent over rows. I haven't done these in a while, went fairly light but felt good. Supersetted with DB triceps extensions. Bumped weight here. Next were curls (2 regular, 1 hammer curl) and delt work. Finished up with Myo Reps crunches. I was short on time and didn't want to do 10 minutes of planks.
Nutrition/Weight:
I weighed 192.2 this morning.
Sunday, April 26, 2020
Sun 4/26/20 - Full Body (Incline)
Garage Gym
(LowIncline)145x8,155x8,165x8,175x8,180x8
(BoxSquat16")75x10,85x10,95x10
(DBShldr)60x12,50x10,45x10
(FeetUpPushup)18,13
58 mins
Pivot Week. Started with low incline working up to a set at PRE9. Warmups didn't feel very light, but I just progressed up well and hit a top set 5# heavier than last week. Felt good, shoulder felt good. Next was box squats, back up to 16". My right knee was killing me yesterday afternoon, evening and through the night and into the morning. It started to feel better after some mobility and stretching. It actually felt pretty good during squats, very light. On the last set I used a band around my knees to help cue keeping knees pressed outward. Sarah tried it too because her left leg/knee has tendency to collapse fairly significantly. Next was DB shoulder press. These were better than the last 2 weeks, likely because I didn't have several back-off pressing sets after low incline top set today. Finished up with feet elevated pushups.
Nutrition/Weight:
I weighed 191.4 this morning.
(LowIncline)145x8,155x8,165x8,175x8,180x8
(BoxSquat16")75x10,85x10,95x10
(DBShldr)60x12,50x10,45x10
(FeetUpPushup)18,13
58 mins
Pivot Week. Started with low incline working up to a set at PRE9. Warmups didn't feel very light, but I just progressed up well and hit a top set 5# heavier than last week. Felt good, shoulder felt good. Next was box squats, back up to 16". My right knee was killing me yesterday afternoon, evening and through the night and into the morning. It started to feel better after some mobility and stretching. It actually felt pretty good during squats, very light. On the last set I used a band around my knees to help cue keeping knees pressed outward. Sarah tried it too because her left leg/knee has tendency to collapse fairly significantly. Next was DB shoulder press. These were better than the last 2 weeks, likely because I didn't have several back-off pressing sets after low incline top set today. Finished up with feet elevated pushups.
Nutrition/Weight:
I weighed 191.4 this morning.
Friday, April 24, 2020
Fri 4/24/20 - Full Body (Squat)
Garage Gym
(BoxSquat14")95x6,115x6,125x6,135x6
(OHP)85x8,100x8,110x8,115x8
(SLDL)135x10,155x10,175x10
(StepUp)3x8
49 mins
Pivot Week. This WO didn't feel very easy despite it being low volume. My R knee was feeling funky all night last night and this morning. It started feeling better during my morning mobility exercises and felt pretty good during squats. WO called for working up to 1 set @RPE9. I worked up to something that felt like work, still keeping it light. Felt pretty good. Next was OHP working up to a set @RPE9. 110#'s maybe could've been a 9, but I often under-shoot OHP so I bumped up 5 more pounds. 115 was definitely @RPE9+. Solid pressing. Next was SLDL, just started with 45's on each side and added 10's a couple of times to get some work in. Finished up with step ups. These bothered my R knee a bit 1st set but felt better after (as is usually the case).
Pivot week is often a time to swap out some exercise variations, but I'm liking this WO and think we're going to stick with the same movements.
Nutrition/Weight:
I weighed 190.0 this morning. Feeling pretty good.
(BoxSquat14")95x6,115x6,125x6,135x6
(OHP)85x8,100x8,110x8,115x8
(SLDL)135x10,155x10,175x10
(StepUp)3x8
49 mins
Pivot Week. This WO didn't feel very easy despite it being low volume. My R knee was feeling funky all night last night and this morning. It started feeling better during my morning mobility exercises and felt pretty good during squats. WO called for working up to 1 set @RPE9. I worked up to something that felt like work, still keeping it light. Felt pretty good. Next was OHP working up to a set @RPE9. 110#'s maybe could've been a 9, but I often under-shoot OHP so I bumped up 5 more pounds. 115 was definitely @RPE9+. Solid pressing. Next was SLDL, just started with 45's on each side and added 10's a couple of times to get some work in. Finished up with step ups. These bothered my R knee a bit 1st set but felt better after (as is usually the case).
Pivot week is often a time to swap out some exercise variations, but I'm liking this WO and think we're going to stick with the same movements.
Nutrition/Weight:
I weighed 190.0 this morning. Feeling pretty good.
Thursday, April 23, 2020
Thu 4/23/20 - GPP
Garage Gym
(InvertedRow)15,14,11
(DBTriExt)20x15,25x14,13
(Curl)30x12,25x12,25Hx12
(RopeDelt)12.5x16,16,16
(Plank)40/20x10
43 mins
GPP day. Started with inverted rows and rolling DB triceps extensions. Both were good. Next were curls and delt work. Curls continue to be cheat ups and slow negatives with 2 sets of curls and 1 set hammer curls. Finished up with planks for 10 sets of 40 seconds hold, 20 second rest with the 10th rep a long hold of 2.5 minutes. Solid GPP work.
Nutrition/Weight:
I weighed 191.4 this morning.
(InvertedRow)15,14,11
(DBTriExt)20x15,25x14,13
(Curl)30x12,25x12,25Hx12
(RopeDelt)12.5x16,16,16
(Plank)40/20x10
43 mins
GPP day. Started with inverted rows and rolling DB triceps extensions. Both were good. Next were curls and delt work. Curls continue to be cheat ups and slow negatives with 2 sets of curls and 1 set hammer curls. Finished up with planks for 10 sets of 40 seconds hold, 20 second rest with the 10th rep a long hold of 2.5 minutes. Solid GPP work.
Nutrition/Weight:
I weighed 191.4 this morning.
Wed 4/22/20 - Full Body (RDL)
Garage Gym
(RDL)135x8,185x8,195x8,215x8,8,8
(Bench2CtPause)125x10,145x10,165x10,175x10,165x10,10
(Incline)145x11,125x10,10,11
(RDeltFly)10#x3x16
65 mins
Workout called for conventional deadlifts, but my knees are feeling better and I don't want to take a step back yet. Going to try to SLOWLY build momentum and little wins. So, I started with RDL's. These were fairly easy, but felt good. Next was 2 count paused bench working up to a set of 10 at RPE9, then backing off 5% for two sets of 10. I only paused the top set at 175#'s, but it felt good and was heavier than last week where I also only paused the top set to reduce stress on my shoulder. My back-off sets were also up 5#'s. Solid pressing this workout and this week. Finished up with incline for 70% AMRAP + 63% for 3x12 and rear delt fly's. Incline was good but continues to be really challenging to get back-off sets in the right rep range without dropping weight way too much. Solid WO. Next up is a pivot week with reduced stress.
Nutrition/Weight:
I weighed 191.4 this morning. Maintaining weight and getting stonger, can't beat that. I've never felt (looked) this good at over 190 pounds.
(RDL)135x8,185x8,195x8,215x8,8,8
(Bench2CtPause)125x10,145x10,165x10,175x10,165x10,10
(Incline)145x11,125x10,10,11
(RDeltFly)10#x3x16
65 mins
Workout called for conventional deadlifts, but my knees are feeling better and I don't want to take a step back yet. Going to try to SLOWLY build momentum and little wins. So, I started with RDL's. These were fairly easy, but felt good. Next was 2 count paused bench working up to a set of 10 at RPE9, then backing off 5% for two sets of 10. I only paused the top set at 175#'s, but it felt good and was heavier than last week where I also only paused the top set to reduce stress on my shoulder. My back-off sets were also up 5#'s. Solid pressing this workout and this week. Finished up with incline for 70% AMRAP + 63% for 3x12 and rear delt fly's. Incline was good but continues to be really challenging to get back-off sets in the right rep range without dropping weight way too much. Solid WO. Next up is a pivot week with reduced stress.
Nutrition/Weight:
I weighed 191.4 this morning. Maintaining weight and getting stonger, can't beat that. I've never felt (looked) this good at over 190 pounds.
Sunday, April 19, 2020
Sun 4/19/20 - Full Body (Incline)
Garage Gym
(LowIncline)135x8,150x8,160x8,170x8,175x8,165x10
(BoxSquat14")75x10,85x10,95x10,10,10
(DBShldr)60x9,45x11,10,11
(FeetUpPushup)18,15
(FacePull)2x15
75 mins
Started off with low incline and it went really well. Last week 165#'s was my top set. I thought 170 would be top set today, but it felt like RPE8, so I went to 165 and that felt good too, but I'd call it about a RPE9. I only did 1 back-off set and did 10 reps at RPE9-9/5. This was my top set weight last week. Very pleased. Next were box squats. Knees are feeling good, kept it light. Same weight as last week but used 14" box instead of 16". Next was shoulder press. 60's still on the heavy side after incline and I still have to back WAY off and still can't get the prescribed 3x12 back-off sets. Still solid work. Finished up with feet elevated pushups and face pulls. Excellent WO!
Nutrition/Weight:
I weighed 193.2 this morning.
(LowIncline)135x8,150x8,160x8,170x8,175x8,165x10
(BoxSquat14")75x10,85x10,95x10,10,10
(DBShldr)60x9,45x11,10,11
(FeetUpPushup)18,15
(FacePull)2x15
75 mins
Started off with low incline and it went really well. Last week 165#'s was my top set. I thought 170 would be top set today, but it felt like RPE8, so I went to 165 and that felt good too, but I'd call it about a RPE9. I only did 1 back-off set and did 10 reps at RPE9-9/5. This was my top set weight last week. Very pleased. Next were box squats. Knees are feeling good, kept it light. Same weight as last week but used 14" box instead of 16". Next was shoulder press. 60's still on the heavy side after incline and I still have to back WAY off and still can't get the prescribed 3x12 back-off sets. Still solid work. Finished up with feet elevated pushups and face pulls. Excellent WO!
Nutrition/Weight:
I weighed 193.2 this morning.
Saturday, April 18, 2020
Sat 4/18/20 - GPP (Pull-ups)
Garage Gym
(Pullups)10,6,6
(DBTriExt)20x12,12,12
(Curl)25x12,12,25Hx12
(RopeDelt)12.5x15,15,15
(Plank)40/20x10
(InvertRow)12,10
49 mins
GPP day. I haven't done pull-ups in a while and I wanted to see where I'm at at this weight. I was pleased with 10 solid form reps on the first set. 2nd and 3rd sets were hard even with 6 reps. Next were rolling DB triceps extensions. Didn't go heavy since tomorrow is main pressing day, but these were still work. Next were curls and rope delts. Then I did planks for 10 mints, 40 seconds on, 20 seconds rest. Last rep I held the plank for 2 mins. These were hard today, more on shoulders than core. I think it's because I increased the weight on delts. Finished up with 2 sets of inverted rows. Very nice GPP work.
Nutrition/Weight:
I weighed 192.8 this morning. We got pizza and chicken parm takeout from Riccio's (neighbor owns it and trying to support them).
(Pullups)10,6,6
(DBTriExt)20x12,12,12
(Curl)25x12,12,25Hx12
(RopeDelt)12.5x15,15,15
(Plank)40/20x10
(InvertRow)12,10
49 mins
GPP day. I haven't done pull-ups in a while and I wanted to see where I'm at at this weight. I was pleased with 10 solid form reps on the first set. 2nd and 3rd sets were hard even with 6 reps. Next were rolling DB triceps extensions. Didn't go heavy since tomorrow is main pressing day, but these were still work. Next were curls and rope delts. Then I did planks for 10 mints, 40 seconds on, 20 seconds rest. Last rep I held the plank for 2 mins. These were hard today, more on shoulders than core. I think it's because I increased the weight on delts. Finished up with 2 sets of inverted rows. Very nice GPP work.
Nutrition/Weight:
I weighed 192.8 this morning. We got pizza and chicken parm takeout from Riccio's (neighbor owns it and trying to support them).
Fri 4/17/20 - Full Body (Squat)
Garage Gym
(BoxSquat14")95x6,105x6,115x6,105x6,6,6
(OHP)75x8,85x8,95x8,105x8,110x8,100x8,9
(SLDL)95x10,135x10,155x10,10,10
(StepUp6")3x8
(Crunch)3x10
65 mins
Knees still feeling better by the day. Trying not to do anything to stop that. So, box squats were light and 3 count tempo on the way down. Basically I'm just doing the weight Sarah is doing right now, trying to dig myself out of this hole. Next was OHP working up to 8@RPE9, then take off 5% for 2 back-off sets. I worked up to a heavier weight than last week and my back-offs were heavier too. Solid pressing and volume for me. Next was SLDL, light, again for the knees. Finished up with StepUps and and crunches. Step ups really bothered my left knee first set, eased up after that.
Nutrition/Weight:
I weighed 191.4 this morning.
(BoxSquat14")95x6,105x6,115x6,105x6,6,6
(OHP)75x8,85x8,95x8,105x8,110x8,100x8,9
(SLDL)95x10,135x10,155x10,10,10
(StepUp6")3x8
(Crunch)3x10
65 mins
Knees still feeling better by the day. Trying not to do anything to stop that. So, box squats were light and 3 count tempo on the way down. Basically I'm just doing the weight Sarah is doing right now, trying to dig myself out of this hole. Next was OHP working up to 8@RPE9, then take off 5% for 2 back-off sets. I worked up to a heavier weight than last week and my back-offs were heavier too. Solid pressing and volume for me. Next was SLDL, light, again for the knees. Finished up with StepUps and and crunches. Step ups really bothered my left knee first set, eased up after that.
Nutrition/Weight:
I weighed 191.4 this morning.
Wed 4/15/20 - Full Body (Deadlift/RDL)
Garage Gym
(RDL)135x8,175x8,195x8,8,8
(Bench2CtPause)145x10,160x10,170x10,160x10,10
(Incline)145x9,115x12,12,12
(RDeltFly)10x15,15,15
60 mins
Knees continue to slowly feel better. Today was supposed to be deadlift day, but I did RDL's and kept them fairly light to keep strain of knees. Bench I worked up to a paused set of 10 @RPE9, then backed off for 2 sets. The back off sets I didn't pause the reps until the last 2 reps because it's a lot of strain on my shoulder. That, plus the volume can be too much. Plus, to be honest, I wouldn't have been able to pause all the reps of back-offs at 160#'s. Next was incline for 70% AMRAP, 63% for 3x12. I lost reps from last week on the top set. Not surprising I guess since I increased top set on bench and increased volume. I didn't have much left for a top set of incline right after. I dropped the back-off sets a lot more than the prescribed 7%. Supersetted rear delt fly's with incline. Solid pressing today, pleased with that.
Nutrition/Weight:
I weighed 190.4 this morning.
(RDL)135x8,175x8,195x8,8,8
(Bench2CtPause)145x10,160x10,170x10,160x10,10
(Incline)145x9,115x12,12,12
(RDeltFly)10x15,15,15
60 mins
Knees continue to slowly feel better. Today was supposed to be deadlift day, but I did RDL's and kept them fairly light to keep strain of knees. Bench I worked up to a paused set of 10 @RPE9, then backed off for 2 sets. The back off sets I didn't pause the reps until the last 2 reps because it's a lot of strain on my shoulder. That, plus the volume can be too much. Plus, to be honest, I wouldn't have been able to pause all the reps of back-offs at 160#'s. Next was incline for 70% AMRAP, 63% for 3x12. I lost reps from last week on the top set. Not surprising I guess since I increased top set on bench and increased volume. I didn't have much left for a top set of incline right after. I dropped the back-off sets a lot more than the prescribed 7%. Supersetted rear delt fly's with incline. Solid pressing today, pleased with that.
Nutrition/Weight:
I weighed 190.4 this morning.
Wednesday, April 15, 2020
Mon 4/13/20 - GPP
Garage Gym
(InvertRow)12,12,12
(DBTriExt)15x15,20x15,25x13
(Curl)25x12,12,25Hx12
(Delt)10x15,15,15
(Plank)40/20x10
45 mins
Knees feeling bit better. GPP work today. Started with inverted rows supersetted with rolling DB triceps extensions. First time doing triceps extensions this way. It really hits the long head because it involves shoulder extension. Started light and worked up. Next we did curls and rope delt raises. For curls I cheated up a bit, and then slow negatives. Two sets normal, 1 set hammer curls. Finished up with 10 minutes of planks, 40 seconds on, 20 seconds rest. 60 seconds on the last rep. Solid GPP workout.
Nutrition/Weight:
I weighed 193.0 this morning.
(InvertRow)12,12,12
(DBTriExt)15x15,20x15,25x13
(Curl)25x12,12,25Hx12
(Delt)10x15,15,15
(Plank)40/20x10
45 mins
Knees feeling bit better. GPP work today. Started with inverted rows supersetted with rolling DB triceps extensions. First time doing triceps extensions this way. It really hits the long head because it involves shoulder extension. Started light and worked up. Next we did curls and rope delt raises. For curls I cheated up a bit, and then slow negatives. Two sets normal, 1 set hammer curls. Finished up with 10 minutes of planks, 40 seconds on, 20 seconds rest. 60 seconds on the last rep. Solid GPP workout.
Nutrition/Weight:
I weighed 193.0 this morning.
Sunday, April 12, 2020
Sun 4/12/20 - Full Body (Incline)
Garage Gym
(LowIncline)125x8,140x8,155x8,165x8,155x8,10
(BoxSquat16")75x10,85x10,95x10,10,10
(DBShldr)60x9,45x10,10,10
(FeetUpPushup)15,15
67 mins
Started with low incline and it was really good. Worked up to a top set @RPE9, then back off 5% for two set. Knees still bad so I did tempo squats. They were light, but slow tempos and high reps felt good. Next was DB shoulder press. 60's are still a bit too heavy for 10-12 reps and I have to drop a lot to get good sets after that. WO calls for 3x12 drop sets. Still good work and volume. Finished up with feet up on bench pushups. Solid WO despite squats/knees.
Nutrition/Weight:
I weighed 191.0 this morning.
(LowIncline)125x8,140x8,155x8,165x8,155x8,10
(BoxSquat16")75x10,85x10,95x10,10,10
(DBShldr)60x9,45x10,10,10
(FeetUpPushup)15,15
67 mins
Started with low incline and it was really good. Worked up to a top set @RPE9, then back off 5% for two set. Knees still bad so I did tempo squats. They were light, but slow tempos and high reps felt good. Next was DB shoulder press. 60's are still a bit too heavy for 10-12 reps and I have to drop a lot to get good sets after that. WO calls for 3x12 drop sets. Still good work and volume. Finished up with feet up on bench pushups. Solid WO despite squats/knees.
Nutrition/Weight:
I weighed 191.0 this morning.
Fri 4/10/20 - Full Body (Squat)
Garage Gym
(Squat)75x8,95x8,105x8,8,8
(OHP)75x8,85x8,95x8,105x8,95x8,10
(SLDL)185x10,200x10,210x10,10,10
(StepUps6")3x8
(Crunch)15,12,12
65 mins
Knees still really bad. Can't figure out what to do. Normally if they get painful, it's for 2, maybe 3, days. They've been really bad for over a week. Knees were painful this morning, but felt better after mobility/stretch. Then felt OK during squats. Kept it light and high. Next was OHP and this was really good pressing work and volume for me. Then I did SLDL. Finished up with step ups and crunches. Step ups really bothered my left knee, much more than squats.
Nutrition/Weight:
I weighed 191.2 this morning.
(Squat)75x8,95x8,105x8,8,8
(OHP)75x8,85x8,95x8,105x8,95x8,10
(SLDL)185x10,200x10,210x10,10,10
(StepUps6")3x8
(Crunch)15,12,12
65 mins
Knees still really bad. Can't figure out what to do. Normally if they get painful, it's for 2, maybe 3, days. They've been really bad for over a week. Knees were painful this morning, but felt better after mobility/stretch. Then felt OK during squats. Kept it light and high. Next was OHP and this was really good pressing work and volume for me. Then I did SLDL. Finished up with step ups and crunches. Step ups really bothered my left knee, much more than squats.
Nutrition/Weight:
I weighed 191.2 this morning.
Wed 4/8/20 - Full Body (Deadlift/RDL)
Garage Gym
(RDL)135x8,165x8,185x8,8,8
(Bench2CtPause)135x10,145x10,155x10,165x10,155x10
(Incline)145x10,125x10,12
(RDeltFly)10x15,15
(WallSit)3x30
56 mins
Knees still bad, so I did RDL instead of deadlifts. Next was paused bench. Solid work here. Next was incline and it went really well. Finished up with rear delt fly's and wall sits. Knees are still a big problem.
Nutrition/Weight:
I weighed 191.4 this morning.
(RDL)135x8,165x8,185x8,8,8
(Bench2CtPause)135x10,145x10,155x10,165x10,155x10
(Incline)145x10,125x10,12
(RDeltFly)10x15,15
(WallSit)3x30
56 mins
Knees still bad, so I did RDL instead of deadlifts. Next was paused bench. Solid work here. Next was incline and it went really well. Finished up with rear delt fly's and wall sits. Knees are still a big problem.
Nutrition/Weight:
I weighed 191.4 this morning.
Tuesday, April 7, 2020
Tue 4/7/20 - GPP
Garage Gym
(InvertRow)15,14
(TriExt)15,15
(Curl)25x12,20x15
(RopeDelt)10x15,15
(Plank)40/20x8
(StepUp6")3x8
32 mins
Freaking knees are killing me. Can't figure it out, but frustrating the hell out of me. GPP work started with inverted rows and triceps extensions. Both were good. Next was curls and delt work. Curls were cheat ups and slow negatives again. Then I did planks for 8 mins (40sec on and 20 sec rest for 8 reps), last one was 60 second hold. Finished up with step ups. Left knee hurt throughout.
Nutrition/Weight:
I weighed 191.0 this morning.
(InvertRow)15,14
(TriExt)15,15
(Curl)25x12,20x15
(RopeDelt)10x15,15
(Plank)40/20x8
(StepUp6")3x8
32 mins
Freaking knees are killing me. Can't figure it out, but frustrating the hell out of me. GPP work started with inverted rows and triceps extensions. Both were good. Next was curls and delt work. Curls were cheat ups and slow negatives again. Then I did planks for 8 mins (40sec on and 20 sec rest for 8 reps), last one was 60 second hold. Finished up with step ups. Left knee hurt throughout.
Nutrition/Weight:
I weighed 191.0 this morning.
Sunday, April 5, 2020
Sun 4/5/20 - Full Body (Incline)
Garage Gym
(LowIncline)145x8,155x8,160x8,8,8
(Squat)75x10,85x10,95x10,10,85x10
(DBShldr)60x10,50x10,45x10
(FeetUpPushup)12,12
(SidePlank)30/30x2
61 + 4 = 65 mins
Started with low incline, shoulder felt good. I thought 155 (same weight as last week) would be my top weight but 3 sets @RPE8 this week instead of 2. It felt good so I bumped to 160#"s and was going to do 2 sets there. After 2 I decided to do the 3rd. Last set was probably @RPE8.5-9.
Knees feeling ok this morning but felt SUPER tight during warmups. This isn't abnormal and normally they get better but they were fairly sore throughout squats. Super frustrating. The weight feels really light, but I just can't seem to get my knees feeling better. I'm trying everything I know and have researched. Ugh. I bumped up to 60#"s on shoulder press and it was probably a mistake after all the pressing volume from incline. 60 was manageable, but I had to drop a LOT and still couldn't get the 2x12 as the WO calls for. Finished up with feet up pushups and side planks. Good WO despite knees being extremely frustrating.
Nutrition/Weight:
I weighed 191.0 this morning.
(LowIncline)145x8,155x8,160x8,8,8
(Squat)75x10,85x10,95x10,10,85x10
(DBShldr)60x10,50x10,45x10
(FeetUpPushup)12,12
(SidePlank)30/30x2
61 + 4 = 65 mins
Started with low incline, shoulder felt good. I thought 155 (same weight as last week) would be my top weight but 3 sets @RPE8 this week instead of 2. It felt good so I bumped to 160#"s and was going to do 2 sets there. After 2 I decided to do the 3rd. Last set was probably @RPE8.5-9.
Knees feeling ok this morning but felt SUPER tight during warmups. This isn't abnormal and normally they get better but they were fairly sore throughout squats. Super frustrating. The weight feels really light, but I just can't seem to get my knees feeling better. I'm trying everything I know and have researched. Ugh. I bumped up to 60#"s on shoulder press and it was probably a mistake after all the pressing volume from incline. 60 was manageable, but I had to drop a LOT and still couldn't get the 2x12 as the WO calls for. Finished up with feet up pushups and side planks. Good WO despite knees being extremely frustrating.
Nutrition/Weight:
I weighed 191.0 this morning.
Fri 4/3/20 - Full Body (Squat)
Garage Gym
(Squat)115x6,135x6,145x6,6,6
(OHP)75x8,85x8,95x8,8,8
(SLDL)165x10,185x10,205x10,10
(StepUp6")3x8
50 + 6 = 56 mins
Knees were really bad yesterday and this morning. I was planning on just doing 95#'s for sets across, but they started feeling good during warmups and felt good throughout squats. Step ups ended up bothering them later in the WO, but they were good the rest of the day then too. OHP felt good. Starting to get back into it. I thought SLDL was going to be easy at this weight, but they definitely got to RPE8.
Nutrition/Weight:
I weighed 191.0 this morning.
(Squat)115x6,135x6,145x6,6,6
(OHP)75x8,85x8,95x8,8,8
(SLDL)165x10,185x10,205x10,10
(StepUp6")3x8
50 + 6 = 56 mins
Knees were really bad yesterday and this morning. I was planning on just doing 95#'s for sets across, but they started feeling good during warmups and felt good throughout squats. Step ups ended up bothering them later in the WO, but they were good the rest of the day then too. OHP felt good. Starting to get back into it. I thought SLDL was going to be easy at this weight, but they definitely got to RPE8.
Nutrition/Weight:
I weighed 191.0 this morning.
Wed 4/1/20 - GPP
Garage Gym
(InvertRow)15,13
(TriExt)15,15
(Curl)25x15,20x12
(RopeDelt)10x17.17
(Plank)40/20x8
(StepUp6")3x10
35 mins
GPP work. Curls were cheats up and slow negatives. Step ups were slow and controlled, felt really good.
Nutrition/Weight:
I weighed 191.6 this morning.
(InvertRow)15,13
(TriExt)15,15
(Curl)25x15,20x12
(RopeDelt)10x17.17
(Plank)40/20x8
(StepUp6")3x10
35 mins
GPP work. Curls were cheats up and slow negatives. Step ups were slow and controlled, felt really good.
Nutrition/Weight:
I weighed 191.6 this morning.
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