Garage Gym
(SLDL)135x8,165x8,185x8,8
(Bench2CtPause)135x10,145x10,155x10,165x10,10
(Incline)145x11,125x10,10
(RDeltFly)10x15,15
53 mins
Last week was to be the last week of my 2nd run through the Hypertrophy 1 10-week programming block. Since we were traveling, we took some DB's and had some good workouts, but it's not the same as fairly high rep, high-volume barbell training. I didn't think I would be able to jump right back into the program after a "week off" at the height of volume, so I'm taking this week getting back into barbell movements, keeping volume moderate and trying to keep things @RPE8ish.
Started with SLDL, didn't go heavy. Knees are feeling good and I'm getting antsy to start deadlifting. Next was bench. I didn't pause these for long because my right shoulder has still been a bit wonky. First top set was @RPE8, 2nd set was @RPE9+. Next was incline, went a bit lighter, but felt good. Supersetted back-off sets with rear delt fly's.
Nutrition/Weight:
I weighed 187.2 this morning.
Friday, May 29, 2020
Wednesday, May 27, 2020
Tue 5/26/20 - GPP
Garage Gym
(InvertRow)15,12,12
(TriExt)30x12,25x15,12
(Curl)30x12,25x10,25Hx12
(RopeDelt)12.5x15,15,15
(Plank)30/30x8
(BandSits)3x35
43 mins
GPP day and everything felt really hard and heavy. Started with inverted rows and triceps extensions. Had to drop weight on tri extensions. Next were curls and rope delt raises. Dropped weight again, still felt hard. Next we did planks, re-set back down to 30/30 from 45/15. This is the one thing that didn't feel hard. Finished up with band sits.
Nutrition/Weight:
I weighed 185.6 this morning. Ate really well/lean while we were away, perhaps didn't eat enough because energy was low today. I ate a bunch for dinner and in the evening hoping to bounce back a bit.
(InvertRow)15,12,12
(TriExt)30x12,25x15,12
(Curl)30x12,25x10,25Hx12
(RopeDelt)12.5x15,15,15
(Plank)30/30x8
(BandSits)3x35
43 mins
GPP day and everything felt really hard and heavy. Started with inverted rows and triceps extensions. Had to drop weight on tri extensions. Next were curls and rope delt raises. Dropped weight again, still felt hard. Next we did planks, re-set back down to 30/30 from 45/15. This is the one thing that didn't feel hard. Finished up with band sits.
Nutrition/Weight:
I weighed 185.6 this morning. Ate really well/lean while we were away, perhaps didn't eat enough because energy was low today. I ate a bunch for dinner and in the evening hoping to bounce back a bit.
Sunday, May 24, 2020
Sun 5/24/20 - Full Body (Press) - Gottlieb Driveway
Gottlieb Driveway
(DBFloorPress)30x12,45x17,45x20/+7,7,7,7
(BoxSquat16")90x10,10,10,10
(DBShldr)30x12,45x8,30x12,12
(FeetUpPushup)18,13,13
(Crunch)3x12
58 mins
Workout in the Gottlieb's driveway. Started with DB floor press and 45#'s was light, so I switched to myo-reps and worked hard on mini-sets of 7. I liked the floor press and it didn't bother my shoulder. I'd like to do these again, but heavier and I'd like to do them with a barbell too. Next were box squats, 4 sets of 10. Then we did DB shoulder press. These were surprisingly hard again. Then we did feet up pushups for 3 sets and finished up with some crunches.
Nutrition/Weight:
Don't have a scale, but eating well and feeling pretty lean.
(DBFloorPress)30x12,45x17,45x20/+7,7,7,7
(BoxSquat16")90x10,10,10,10
(DBShldr)30x12,45x8,30x12,12
(FeetUpPushup)18,13,13
(Crunch)3x12
58 mins
Workout in the Gottlieb's driveway. Started with DB floor press and 45#'s was light, so I switched to myo-reps and worked hard on mini-sets of 7. I liked the floor press and it didn't bother my shoulder. I'd like to do these again, but heavier and I'd like to do them with a barbell too. Next were box squats, 4 sets of 10. Then we did DB shoulder press. These were surprisingly hard again. Then we did feet up pushups for 3 sets and finished up with some crunches.
Nutrition/Weight:
Don't have a scale, but eating well and feeling pretty lean.
Friday, May 22, 2020
Fri 5/22/02 - Full Body (Squat) - Mom & Dad garage
Garage Gym (Mom and Dad's garage)
(DBSquat14")60x8,90x8,8,8,8
(DBShldr)30x12,45x8,8,7,30x12
(1LegSLDL)30x10,45x10,12,12
(BOR)45x15,15,12
(OHTri)45x20/+7,7,7,7
60 mins
Only have a few pairs of DB's for the next couple of WO's, so we're making due. Started with 14" box squats with 45#DB's in each hand. 4 sets. These weren't super easy. Good start. Next was shoulder press. I thought 30#'s would be an easy warmup because I normally start with 60#DB's. These were a LOT harder seated without any back support. Yikes. I did 3 sets at 45 which felt heavier than 60's, then backed off for 1 set. Next was 1leg SLDL for 4 sets. Since we haven't done a GPP workout recently, we did some DB bent over rows and triceps extensions. For overhead triceps, I did myo-reps because 45's were too light. Solid workout in a pinch with a couple of DB's.
Nutrition/Weight:
I weighed 185.8 this morning. Lowest in a while, feeling good.
(DBSquat14")60x8,90x8,8,8,8
(DBShldr)30x12,45x8,8,7,30x12
(1LegSLDL)30x10,45x10,12,12
(BOR)45x15,15,12
(OHTri)45x20/+7,7,7,7
60 mins
Only have a few pairs of DB's for the next couple of WO's, so we're making due. Started with 14" box squats with 45#DB's in each hand. 4 sets. These weren't super easy. Good start. Next was shoulder press. I thought 30#'s would be an easy warmup because I normally start with 60#DB's. These were a LOT harder seated without any back support. Yikes. I did 3 sets at 45 which felt heavier than 60's, then backed off for 1 set. Next was 1leg SLDL for 4 sets. Since we haven't done a GPP workout recently, we did some DB bent over rows and triceps extensions. For overhead triceps, I did myo-reps because 45's were too light. Solid workout in a pinch with a couple of DB's.
Nutrition/Weight:
I weighed 185.8 this morning. Lowest in a while, feeling good.
Tuesday, May 19, 2020
Tue 5/19/20 - Full Body (SLDL)
Garage Gym
(SLDL)50,60,70,80,70x8,8
(Bench2CtPause)135,155,165,155x10,10
(Incline)135x14,10,125x13
(RearDeltFly)10x15,15
(BandSit)3x30
65 mins
Started with DB SLDL, felt pretty good working up to 80#DB's. I'm definitely not used to holding heavy DB's though. Grip started to become an issue with the 80's. Next was bench. My shoulder has been bothering me from Sunday's workout and it was tender today. Worked up to an RPE8-9ish and then did 2 back off sets. I only paused the top set this time. Next was incline. I went lighter than usual and was surprised I got 14 reps at 135#'s. So, I did another set at that weight and then dropped to 125. Finished up with rear delt fly's and band sits. Solid WO despite wonky shoulder.
Nutrition/Weight:
I weighed 187.8. Under 190 for a whole week. Feeling pretty good.
(SLDL)50,60,70,80,70x8,8
(Bench2CtPause)135,155,165,155x10,10
(Incline)135x14,10,125x13
(RearDeltFly)10x15,15
(BandSit)3x30
65 mins
Started with DB SLDL, felt pretty good working up to 80#DB's. I'm definitely not used to holding heavy DB's though. Grip started to become an issue with the 80's. Next was bench. My shoulder has been bothering me from Sunday's workout and it was tender today. Worked up to an RPE8-9ish and then did 2 back off sets. I only paused the top set this time. Next was incline. I went lighter than usual and was surprised I got 14 reps at 135#'s. So, I did another set at that weight and then dropped to 125. Finished up with rear delt fly's and band sits. Solid WO despite wonky shoulder.
Nutrition/Weight:
I weighed 187.8. Under 190 for a whole week. Feeling pretty good.
Sun 5/17/20 - Full Body (Incline)
Garage Gym
(LowIncline)135,150,165,175,180x8,165x7
(BoxSquat16")75,90,100x10,10
(DBShldr)60x11,50x10,45x9,9
(FeetUpPushup)16,16
(Crunch)2x15
69 mins
Started with low incline working up to a set @PRE9, then backing off for 1-3 sets. Overshot RPE at 180#'s, backed off and was dead, only got 7 reps. Next was box squats, knees still feeling pretty good. Next was shoulder press. 60's were OK, but kind of died and had to drop down twice. Finished with feet up pushups and crunches. Bonehead mistake on pushups. Second set was getting hard around 12-13, but I wanted to get 2x16. Went to near failure to get the 16th an my right shoulder was ANGRY. So stupid to do something like this at the end of a workout, on something that doesn't really mean a thing. Frustrated with myself.
Nutrition/Weight:
I weighed 186.8 again this morning. 5th day under 190.
(LowIncline)135,150,165,175,180x8,165x7
(BoxSquat16")75,90,100x10,10
(DBShldr)60x11,50x10,45x9,9
(FeetUpPushup)16,16
(Crunch)2x15
69 mins
Started with low incline working up to a set @PRE9, then backing off for 1-3 sets. Overshot RPE at 180#'s, backed off and was dead, only got 7 reps. Next was box squats, knees still feeling pretty good. Next was shoulder press. 60's were OK, but kind of died and had to drop down twice. Finished with feet up pushups and crunches. Bonehead mistake on pushups. Second set was getting hard around 12-13, but I wanted to get 2x16. Went to near failure to get the 16th an my right shoulder was ANGRY. So stupid to do something like this at the end of a workout, on something that doesn't really mean a thing. Frustrated with myself.
Nutrition/Weight:
I weighed 186.8 again this morning. 5th day under 190.
Friday, May 15, 2020
Fri 5/15/20 - Full Body (Squat)
Garage Gym
(Squat16")75x8,95x8,115x8,135x8,8,8
(OHP)75x8,95x8,105x8,115x8,100x8,9
(RDL)165x10,195x10,215x10,10,10
(BandSit)3x40
66 mins
Started with squats working up to 3 tops set. Still taking it slowly, knees have been feeling good. Next was OHP. Felt good working up. Bumped back up to 115#'s for top set shooting for @RPE9. This top set was probably @9.5RPE. I did two backoff sets, first @RPE8, then @9-9.5. I had to pause the workout for a work meeting and finished after with RDL's and band sits. Solid workout.
Nutrition/Weight:
I weighed 186.8 this morning. Third day under 190. First time for that in a long time. Feeling good.
(Squat16")75x8,95x8,115x8,135x8,8,8
(OHP)75x8,95x8,105x8,115x8,100x8,9
(RDL)165x10,195x10,215x10,10,10
(BandSit)3x40
66 mins
Started with squats working up to 3 tops set. Still taking it slowly, knees have been feeling good. Next was OHP. Felt good working up. Bumped back up to 115#'s for top set shooting for @RPE9. This top set was probably @9.5RPE. I did two backoff sets, first @RPE8, then @9-9.5. I had to pause the workout for a work meeting and finished after with RDL's and band sits. Solid workout.
Nutrition/Weight:
I weighed 186.8 this morning. Third day under 190. First time for that in a long time. Feeling good.
Wed 5/13/20 - Full Body (SLDL)
Garage Gym
(SLDL)40x8,50x8,60x8,70x8,8,8
(Bench2CtPause)135x10,155x10,170x10,180x9,165x10
(Incline)150x8,125x10,10
(RDeltFly)10x20,20
65 mins
Still protecting my knees so I'm not deadlifting again yet. I did DB SLDL instead. These felt good working up to 70#DB's (1 in each hand). Net was paused bench. I used a 1.5" board instead of 2.5-3" and paused all sets. I've only been pausing the top set recently, but my shoulder felt really good warming up. Felt good working up. 170#'s didn't feel too bad, so I bumped to 180. I think the combination of pausing all sets and the smaller board added up and I failed the 10th rep on the top set. The 9th rep wasn't bad and I didn't think the 10th was going to be a problem, otherwise I wouldn't have attempted it. I backed off quite a bit for the last set, but it still felt heavy! Next was incline and the first set felt really heavy. I lost 3 reps from last week and the back-offs were solid, but everything felt heavy after failing the top set of bench. Included rear delt fly's during incline backoff sets.
I haven't failed a rep in months, by design. It wasn't a huge deal to fail this one rep, but it's just a huge change from how I used to work out where failure was commonplace. I also didn't make the progress I'm making now. It's easy to see why. That one failed rep impacted the rest of my workout. Doing that every workout has detrimental impacts, as well as increased injury risk. Despite the failure, still a solid WO.
Nutrition/Weight:
I weighed 188.8 this morning.
(SLDL)40x8,50x8,60x8,70x8,8,8
(Bench2CtPause)135x10,155x10,170x10,180x9,165x10
(Incline)150x8,125x10,10
(RDeltFly)10x20,20
65 mins
Still protecting my knees so I'm not deadlifting again yet. I did DB SLDL instead. These felt good working up to 70#DB's (1 in each hand). Net was paused bench. I used a 1.5" board instead of 2.5-3" and paused all sets. I've only been pausing the top set recently, but my shoulder felt really good warming up. Felt good working up. 170#'s didn't feel too bad, so I bumped to 180. I think the combination of pausing all sets and the smaller board added up and I failed the 10th rep on the top set. The 9th rep wasn't bad and I didn't think the 10th was going to be a problem, otherwise I wouldn't have attempted it. I backed off quite a bit for the last set, but it still felt heavy! Next was incline and the first set felt really heavy. I lost 3 reps from last week and the back-offs were solid, but everything felt heavy after failing the top set of bench. Included rear delt fly's during incline backoff sets.
I haven't failed a rep in months, by design. It wasn't a huge deal to fail this one rep, but it's just a huge change from how I used to work out where failure was commonplace. I also didn't make the progress I'm making now. It's easy to see why. That one failed rep impacted the rest of my workout. Doing that every workout has detrimental impacts, as well as increased injury risk. Despite the failure, still a solid WO.
Nutrition/Weight:
I weighed 188.8 this morning.
Tue 5/12/20 - GPP
Garage Gym
(InvertRow)15,15,10
(DBTriExt)30x15,15
(Curl)30x12,25Hx12
(RopeDelt)15x15,15
(Crunch)15/+5,5,5,5
(BandSit)3x40
30 mins
GPP day. Inverted rows and triceps extensions. Then curls and delt raises with rope. Myo-rep crunches. Band sits to finish it.
Nutrition/Weight:
I weighed 190.8 this morning.
(InvertRow)15,15,10
(DBTriExt)30x15,15
(Curl)30x12,25Hx12
(RopeDelt)15x15,15
(Crunch)15/+5,5,5,5
(BandSit)3x40
30 mins
GPP day. Inverted rows and triceps extensions. Then curls and delt raises with rope. Myo-rep crunches. Band sits to finish it.
Nutrition/Weight:
I weighed 190.8 this morning.
Sun 5/10/20 - Full Body (Incline)
Garage Gym
(LowIncline)135x8,150x8,165x8,175x8,8,8
(BoxSquat16")75x10,85x10,95x10,10
(DBShldr)60x10,50x12,10
(FeetUpPushup)20,15
(Crunch)2x15
67 mins
Started with low incline working up to 3 sets @RPE8. Top sets were 5# heavier than last week. First top set was @RPE8, then 9, then 9.5. Next was box squats. Knees have been feeling good, still taking it SLOWLY. Then we did shoulder press. Pleased with this after a lot of pressing already. Finished with feet up pushups and crunches. Good WO.
Nutrition/Weight:
I weighed 192.2 this morning.
(LowIncline)135x8,150x8,165x8,175x8,8,8
(BoxSquat16")75x10,85x10,95x10,10
(DBShldr)60x10,50x12,10
(FeetUpPushup)20,15
(Crunch)2x15
67 mins
Started with low incline working up to 3 sets @RPE8. Top sets were 5# heavier than last week. First top set was @RPE8, then 9, then 9.5. Next was box squats. Knees have been feeling good, still taking it SLOWLY. Then we did shoulder press. Pleased with this after a lot of pressing already. Finished with feet up pushups and crunches. Good WO.
Nutrition/Weight:
I weighed 192.2 this morning.
Sunday, May 10, 2020
Fri 5/8/20 - Full Body (Squat)
Garage Gym
(BoxSquat16")95x8,105x8,125x8,8,8
(OHP)75x8,95x8,105x8,110x8,100x8,8
(RDL)155x10,185x10,205x10,10
(BandSquat)3x40sec
(Crunch)3x15
64 mins
Started with 16" box squats, knees still feeling good. Kept it light, used the band around knees again. Next was overhead press working up to a set @PRE9, then backing off for 2 sets. I didn't go as heavy as the last 2 workouts, but RPE for this WO was where it was supposed to be. The other workouts they were max efforts, nearly to failure. Next were RDL's working up to 2 sets at RPE8. Finished up with band squat holds for 40 seconds each, supersetted with crunches. Solid WO.
Nutrition/Weight:
I weighed 190.4 this morning.
(BoxSquat16")95x8,105x8,125x8,8,8
(OHP)75x8,95x8,105x8,110x8,100x8,8
(RDL)155x10,185x10,205x10,10
(BandSquat)3x40sec
(Crunch)3x15
64 mins
Started with 16" box squats, knees still feeling good. Kept it light, used the band around knees again. Next was overhead press working up to a set @PRE9, then backing off for 2 sets. I didn't go as heavy as the last 2 workouts, but RPE for this WO was where it was supposed to be. The other workouts they were max efforts, nearly to failure. Next were RDL's working up to 2 sets at RPE8. Finished up with band squat holds for 40 seconds each, supersetted with crunches. Solid WO.
Nutrition/Weight:
I weighed 190.4 this morning.
Wednesday, May 6, 2020
Wed 5/6/20 - Full Body (SLDL)
Garage Gym
(1LegSLDL)30x8,35x8,40x8,45x8,50x8,8
(Bench2CtPause)125x10,145x10,165x10,175x10,10,10
(Incline)150x11,125x12,11
(RearDeltFly)10x18,18
62 mins
Today should have been deadlift day, but my knees are feeling pretty good and I want to keep positive outcomes coming. So, I did single leg SLDL and worked my way up to something that felt about RPE8-ish. These felt good and it's been several months since I've done them. I went much heavier today which I think is just a function of being stronger from DL/RLD/SLDL work. Next I did bench. Paused the first top set at 175 @RPE8 and did 2 more sets working up to RPE9ish. I did this instead of going to RPE9 and backing off. Next was incline. I bumped the weight 5#'s for top weight and did same weight for back-offs. Very good pressing today. I supersetted rear delt work with back-off incline sets.
Nutrition/Weight:
I weighed 191.2 this morning.
(1LegSLDL)30x8,35x8,40x8,45x8,50x8,8
(Bench2CtPause)125x10,145x10,165x10,175x10,10,10
(Incline)150x11,125x12,11
(RearDeltFly)10x18,18
62 mins
Today should have been deadlift day, but my knees are feeling pretty good and I want to keep positive outcomes coming. So, I did single leg SLDL and worked my way up to something that felt about RPE8-ish. These felt good and it's been several months since I've done them. I went much heavier today which I think is just a function of being stronger from DL/RLD/SLDL work. Next I did bench. Paused the first top set at 175 @RPE8 and did 2 more sets working up to RPE9ish. I did this instead of going to RPE9 and backing off. Next was incline. I bumped the weight 5#'s for top weight and did same weight for back-offs. Very good pressing today. I supersetted rear delt work with back-off incline sets.
Nutrition/Weight:
I weighed 191.2 this morning.
Tuesday, May 5, 2020
Tue 5/5/20 - GPP
Garage Gym
(InvertRow)15,13,12
(DBTriExt)30x14,13,12
(Curl)30x12,25x12,25Hx12
(RopeDelt)15x15,15,15
(Plank)45/15x10mins
(StepUps)3x10
46 mins
GPP today. Inverted rows and triceps extensions were good. Heavier on triceps. Next was curls and rope delt raises. I went heavier on delta and they felt good. Then I did 10 reps of 45/15 planks (45 second hold, 15 second rest). These were hard for 10 minutes. Finished up with step ups with a band pulling knee forward. Felt REALLY good.
Nutrition/Weight:
I weighed 192.0 this morning.
(InvertRow)15,13,12
(DBTriExt)30x14,13,12
(Curl)30x12,25x12,25Hx12
(RopeDelt)15x15,15,15
(Plank)45/15x10mins
(StepUps)3x10
46 mins
GPP today. Inverted rows and triceps extensions were good. Heavier on triceps. Next was curls and rope delt raises. I went heavier on delta and they felt good. Then I did 10 reps of 45/15 planks (45 second hold, 15 second rest). These were hard for 10 minutes. Finished up with step ups with a band pulling knee forward. Felt REALLY good.
Nutrition/Weight:
I weighed 192.0 this morning.
Sun 5/3/20 - Full Body (Incline)
Garage Gym
(LowIncline)145x8,160x8,170x8,8,8
(BoxSquat16")65x10,75x10,85x10,10
(DBShldr)60x11,50x12,11
(FeetUpPushup)15,15
(Crunch)12,12
62 mins
Wheelbarrowed and spread 15 yards of mulch yesterday, took 6 hours. That took a lot out of me for today's workout. Incline was solid, but lighter than last WO. I stopped at 170#'s @RPE8 and did 3 sets, working up to RPE9-9.5. Box squats were light, both Sarah and I were feeling yesterday. Shoulder press was really good. Finished up with pushups and crunches. Good WO considering yesterday's "workout".
Nutrition/Weight:
I weighed 192.8 this morning.
(LowIncline)145x8,160x8,170x8,8,8
(BoxSquat16")65x10,75x10,85x10,10
(DBShldr)60x11,50x12,11
(FeetUpPushup)15,15
(Crunch)12,12
62 mins
Wheelbarrowed and spread 15 yards of mulch yesterday, took 6 hours. That took a lot out of me for today's workout. Incline was solid, but lighter than last WO. I stopped at 170#'s @RPE8 and did 3 sets, working up to RPE9-9.5. Box squats were light, both Sarah and I were feeling yesterday. Shoulder press was really good. Finished up with pushups and crunches. Good WO considering yesterday's "workout".
Nutrition/Weight:
I weighed 192.8 this morning.
Friday 5/1/20 - Full Body (Squat)
Garage Gym
(BoxSquat16")95x6,115x6,125x6,135x6,6,6
(OHP)75x8,95x8,105x8,115x8,105x8,95x10
(RDL)145x10,175x10,195x10,10
(StepUps)3x10
(Crunch)3x15
62 mins
Knees continue to feel better, still taking it easy and keeping box high. OHP was good again, but top set was definitely RPE 9.5+, Gotta stay away from that. RDL's were fine. Finished up with step ups and crunches. Solid WO.
Nutrition/Weight:
I weighed 189.8 this morning.
(BoxSquat16")95x6,115x6,125x6,135x6,6,6
(OHP)75x8,95x8,105x8,115x8,105x8,95x10
(RDL)145x10,175x10,195x10,10
(StepUps)3x10
(Crunch)3x15
62 mins
Knees continue to feel better, still taking it easy and keeping box high. OHP was good again, but top set was definitely RPE 9.5+, Gotta stay away from that. RDL's were fine. Finished up with step ups and crunches. Solid WO.
Nutrition/Weight:
I weighed 189.8 this morning.
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