Fri 11/27/20 - Full Body (Bench) + Knee Ability

 Garage Gym

(Bench)bar,bar,95x8,115x5,145x4,155x8,165x8,175x8,165x8,8

(LandmineSquat)bar,35x10,55x10,75x10,65x10

(LowDBInc)70x12,50x13,13

(FeetUpPushup)17,15

(RevNordic)12,12,10

(StepUp)2x25

59 mins

Bench was 8 reps @RPE 7,8,9 , -5% 1-3 more sets of 8.  I worked up to a bit less than 9REP, but could still feel last rep in my R shoulder, so that was heavy enough. Backed off for 2 sets. Felt pretty good pressing.  Next were landmine squats for 10 reps @RPE 7,8,9, -5% 2 more sets of 10. I worked up heavier than last week, then backed off for 1 set instead of 2.  I did my longest run so far yesterday and I didn’t want to push it too much here.  Plus I still planned on doing knee ability work later in this workout.  Landmine’s felt good.  Next I did low DB incline. I haven’t been going very heavy here but since bench felt pretty good, I bumped up to 70#DB’s, then back off for 2 sets. Pleased with how 70’s moved, they felt good. Then I supersetted pushups, and reverse Nordic’s.  Finished up with step ups for 2 sets.  The second set was hard, knees were loud.

Nutrition/Weight:

182.8 this morning. Only up 1 pound after Thanksgiving day. That’s solid!

Thu 11/26/20 - Run (C25K W5R3) + Pullups

 C25K W5R3 (5w/u, 22run, 10c/d) = 37 mins 

(Pullups)4EMOMx10 = 40 Pullups = 10 mins

47 mins total

Wed 11/25/20 - Full Body (Squat)

 Garage Gym

(Squat)105x8,125x8,135x8,8,8

(Incline)130x8,145x8,160x8,150x8,145x8

(RDL)135x12,155x12,165x12,12,12

55 mins

Started with squat. Workout was 8 reps @6,7,8x3. Felt decent. Right knee a little wonky. Warmed up good with bar,bar,bar,65 and knees felt better as I got moving. Next was incline, 8 reps @7,8,9 -5% 1-3 more sets of 8.  I worked up to 160 and it was a solid @9RPE and bothered my R shoulder a bit. I backed off and got a set @RPE8ish.  I wanted 1 more set for volume but didn’t want to hit @RPE9 again so I took off 5# and had another solid set @RPE8. Finished up with high rep RDL’s on short rest.  Good WO.

Nutrition/Weight:

182.0 this morning.

Tue 11/24/20 - Knee Ability + GPP (lots of pull-ups)

 Garage Gym

(Tibialis)3x25

(Calf)30

(KOTCalf)30

(Pull-ups)3EMOMx15

(StepUp)2x25

(OHTri)80x12,70x14

(HCurl)25x17,12

(Delt)10x12,12

(RevNordic)3x10

(SidePlank)3x40

(SplitSquat12”)20

55 mins

Knee ability and GPP day today.  Only things of note were pull-ups and reverse Nordic’s.  For pull-ups I did 3 reps every minute, on the minute for 15 cycles (45 pull-ups total). Wasn’t too hard. I’ll do that again in a couple days and perhaps try 4 EMOM.  Reverse Nordics started out a bit painful and hard so I didn’t go very deep.  As the reps progressed my knees/quads started to feel better and I was able to go deeper and use less resistance and no pain.  Glad I didn’t give up on these today.

Nutrition/Weight:

182.2 this morning.

Mon 11/23/20 - Run (C25K W5R2)

 C25K Week5 Run2

(5w/u, 8run, 5walk, 8run, 11 c/d)

37 mins total

Legs felt fairly tired from deadlifts yesterday I think.  First run was slow, 9:30ish pace. Second run was a bit "faster", 8:45 pace.  Still slow, but hey, I'm "running" again! :)

Sun 11/22/20 - Full Body (Deadlift)

 Garage Gym

(Deadlift)135x8,185x8,225x8,245x8,8,8

(Bench2Ct)135x10,145x10,150x10,140x10

(Incline)145x12,125x12,12

(DBShldr)35x13,12

68 mins

Started with deadlift for 8 reps @RPE6,7,8x3. Felt good today. Deadlifts sucked last week, everything felt heavy.  Next was 2 count paused bench for 10 reps working up to a set @RPE9, then backing off for another set of 10.  Then we did incline for 70% AMRAP, then backed off for 2 sets of 12. Finished up with DB shoulder press for 2 sets of 12-15. Lots of pressing today, shoulder felt pretty good.  One of the better press days recently, very pleased.  Knees felt good on deadlifts. Solid work.

Nutrition/Weight:

183.8  this morning.

Sat 11/21/20 Run (C25K W5R1) + GPP

 C25K Week5 Run1

Did the workout plus added an extra 6 min run on the end.

5 w/u

5 run / 3 walk

5 run / 3 walk

5 run

+ 3 walk

6 run

7 c/d

Total 42 mins

Did a little bit of GPP

(Pullups)8,8,8,8

(OHTri)70x15,13

20 mins

Fri 11/20/20 - Full Body (Bench)

 Garage Gym

(Bench)135x8150x8,160x8,170x8,160x8,8

(LandmineSquat)25x10,40x10,55x10,65x10,10

(LowDBInc)60x15,10,50x12

(FeetUpPushup)12,12

57 mins

Started with bench. Workout was 8 reps @ 6,7,8x3. Right shoulder has been nagging me and limited me on bench today.  160 felt pretty good, 170 was @REP9, so instead of 3 sets @8 I backed off and did 2 more sets at ~@8.  Next I did landmine squats. My 2nd time doing them and like them. Went heavier than last week, got deep, felt pretty good.  Next was low DB incline. 60’s felt really good first set, 2nd set got hard quickly, dropped for 3rd set.  Finished up with 2 sets feet up pushups. Chest was fried.  Solid.

Nutrition/Weight:

182.4  this morning.

Thu 11/19/20 - Run (C25K W4R3)

 C25K Week 4 Run 3 

5w/u

3run, 1.5walk

5run, 2.5walk

3run, 1.5walk

5run 

Then I walked 1.5 and ran an extra 5 min segment.  Then I cooled down for about 10 minute walk.  I grabbed Salem to join me.

Wed 11/18/20 - Full Body (Squat)

 Garage Gym

(Squat)65x8,95x8,115x8,125x8,8,8

(Incline)95x8,125x8,135x8,145x8,8,8

(RDL)135x12,145x12,155x12,12

50 mins

Started with squat working up to 3x8 @RPE8. Knees weren’t feeling super, but they felt better as the sets went on. Next was incline for 8 reps @6,7,8x3. Finished up with RDL’s for sets of 12 @6,7,8x2.  I did these with light-ish weight with slow negatives (eccentrics).

Nutrition/Weight:

183.8  this morning.

Tue 11/17/20 - Knee Ability + GPP

 Garage Gym

(Tibialis)3x25

(Calf)30

(KOTCalf)30

(Pull-ups)11,9,9

(StepUp4”)25,25

(OHTri)60x15,15

(SealRow)30x12,12

(HCurl)25x15,10

(Delt)10x12,15

(ReverseNordic)3x10

(Plank)3x60

41 mins

Knee ability and GPP today. Pull-ups were surprisingly VERY good, considering I don’t do them frequently and my weight is 10 pounds heavier than when I was doing pull-ups frequently.  Deadlift and rows must be keeping my back fairly strong.  Reverse nordics are great.  They are hard, but I think they are part of my key for stronger knees.  I need to be careful on volume and intensity on these though.

Nutrition/Weight:

183.8 this morning.

Mon 11/16/20 - Run (C25K W4R2)

 C25K Week4 Run2

5 min w/u walk

Run 3min / Walk 1.5min

Run 5min / Walk 2.5min

Run 3min / Walk 1.5min

Run 5min

+

1.5 min walk

Run 4min

7 min c/d walk w/ Salem

Total 41 mins

Sun 11/15/20 - Full Body (Deadlift) + Knee Ability

Garage Gym

(Deadlift)135x8,185x8,215x8,235x8,195x8,8

(Bench2Ct)115x10,135x10,145x10,135x10

(Incline)135x12,125x12,9

(Tibialis)25,25

(Calf)30

(KOTCalf)30

(StepUp4”)25,25

(ReverseNordic)3x10

66 mins

Started with deadlift.  Lower back was fairly tight and things felt heavy.  Workout called for working up to 2 sets @RPE8, but I did 1 @8+ and then backed off for 2 sets.  These just felt heavy today and I didn’t want to do another set at 235#’s.  Next was 2 count paused bench for sets of 10.  These get challenging fast.  Worked up to a set @PRE9, then took 5-10% off for a back off set.  Then barbell incline for 70%AMRAP, then 63% 2x12.  On the 2nd back-off set, I was just done at 9 reps.  

Then I did the knee ability routine.  Still finding it challenging to work out 3x/week, run 3x/week and do knee ability program 2x/week.

Nutrition/Weight:

185.2 this morning. Lots of cereal last night spiked weight quite a bit.

Sat 11/14/20 - Run (C25K W4R1)

 C25K W4R1

5min w/u walk

Run 3min / Walk 90sec

Run 5min / Walk 2.5min

Run 3min / Walk 90sec

Run 5min

+ extra 4min run + c/d

Total 40 mins, ~ 3.5 miles

Fri 11/13/20 - Full Body (Bench)

Garage Gym

(Bench)125x8,150x8,160x8,170x8,155x8,8

(LandmineSquat)25x10,35x10,45x10,10

(LowDBInc)60x13,50x12,12

(FeetUpPushup)15,13

45 mins

Started with bench. Workout called for working up to 2 sets @RPE8.  My right shoulder has been a little wonky, so I worked up to 1 sets @8, then backed off for 2 more sets. Next was a squat variation.  I tried landmine squats and like them.  They are similar to goblet squats, but using a barbell in a landmine setup instead.  Next was low DB incline for 70% AMRAP, then 63% 2x12.  I’m not sure if these weights are those percentages, but rep range seemed about right.  Finished up with feet up on bench pushups.  Solid WO.

Nutrition/Weight:

182.2 this morning. 

Thu 11/12/20 - Run (C25k W3R3)

 C25K W3R3 + 4 min extra run segment = 33 mins total

Wed 11/11/20 - Full Body (Squat)

Garage Gym

(Squat)bar,75,95,115,125x8,8

(Incline)125x8,135x8,145x8,8

(RDL)135x12,145x12,12

40 mins

Started with Squat and worked up to 2 sets @RPE8. Keeping these on the conservative side with all the other lower body stuff I’m doing (running 3x/week + knee ability routine 2x/week).  Incline I worked up to 2 sets @RPE8.  Right shoulder has been giving me some grief. I think it’s a biceps issue.  Finished up with RDL’s, slow negative.  These get challenging even with light weights.

Nutrition/Weight:

182.6 this morning. 

Tue 11/10/20 - Knee Ability + GPP

Garage Gym

(Tibialis)25,25

(Calf)25

(KOTCalf)25

(BOR)135x12,145x12,155x12

(DBTri)25x12,30x12,10

(StepUp3”)25

(Curl)30x13,25Hx10,10

(ReverseNordic)3x10

(Delt)10x12,15,15

(L-Sit)3x80

(SplitSquat14”)20/20

49 mins

Knee Ability and GPP today. I did bent over rows for the first time in a while and enjoyed them.  I did lying DB triceps extensions instead of band work today.  Reverse Nordics were good, I think these are a great knee rehab movement.  Solid workout today.

Nutrition/Weight:

182.2 this morning. 

Sun 11/8/20 - Full Body (Deadlift)

Garage Gym

(Deadlift)135x8,185x8,225x8,245x8,8

(Incline2ct)135x8,145x8,135x8,8

(DBShldr)35x12,40x12,35x12

(Plank)60,60,60

52 mins

Started with deadlift working up to about @RPE8.  Was planning on 3 top sets but my left knee starting hurting a bit and decided a 3rd set wasn’t worth the risk.  Next we did paused incline. Felt really good about these.  Finished up with DB shoulder press and plank superset.  These two movements back to back don’t give he shoulders much recovery time so they get hard quickly.  

Nutrition/Weight:

181.2 this morning. 

Sat 11/7/20 - Run (C25K W3R1)

 C25K W3R1 + 3 min extra run segment

36 mins

Fri 11/6/20 - Full Body (Bench)

Garage Gym

(Bench)95x8,115x8,135x8,155x8,165x8,145x8

(Squat)BW,Bar,65,85,95x10,10

(LowDBInc)45x12,50x12,60x12

451 mins

Started with bench and worked up to 8 @RPE8, then backed off for a set @7-8.  I was planning on doing 2 back off sets, but my R shoulder is still bothering me a bit and it had had enough for today.  Next I squatted.  First time squatting in a couple weeks since I started running again.  Kept it light, good depth.  Despite the light weight, these still aren’t “easy” for me. BUT, my knees felt good which is GREAT!  Finished up with low DB incline.

Nutrition/Weight:

181.0 this morning. 

Thu 11/5/20 - Knee Ability + GPP

Garage Gym

(Tibialis)2x25

(Calf)30

(KOTCalf)25

(SealRow)35x12,40x12,45x12

(TriPushDn)3x15

(StepUp3”)2x25

(Curl)30x15,25Hx13

(ReverseNordic)3x10

(Delt)10x10,10,10

(L-Sit)80,80,80

45 mins

Knee ability and GPP today. I tried reverse Nordic’s today.  I’ve been doing a reverse nordic stretch as part of my mobility routine in the morning for a long time and I’ve been doing a few “reps” to test how my knees are feeling.  This is the first time I’ve really done reps.  The movement is knees on the ground, body upright.  Then lean back so your butt almost touches your heels, then back to vertical.  I started them assisted and used no resistance since they were feeling good.  These were quite challenging for me, and I really like them. 

Not much else of note, just getting the work in.

Nutrition/Weight:

181.8 this morning. 

Wed 11/4/20 - Full Body (Incline + Run)

Garage Gym

(Incline2Ct)95x8,115x8,125x8,135x8,125x8,8

(RDL)135x12,12,12

(Plank)3x60

31 mins

C25K W2R3 = 34 mins

65 mins total

Ran in the morning and felt pretty good. Added an extra 2 min run at the end.  Over lunch I did a quick workout.  I would've normally squatted today, but since I ran in the morning, I skipped that.  I'd like to get back to squatting once my knees become more accustomed to the running.

Started with 2 count paused incline.  I don’t know if I’ve done paused incline before.  It felt good and I couldn’t go too heavy.  Then I did RDL’s.  I did sets of 12 with a 4 second negative, no pause at bottom and normal tempo up. These tempo RDL’s got challenging even with light weight.  I felt like I was more cognizant of keeping my lats really tight with the tempo.  Supersetted planks with RDL.

Nutrition/Weight:

182.0 this morning. 

Tue 11/3/20 - Knee Ability + GPP

Garage Gym

(Tibialis)2x25

(Calf)25

(KOTCalf)25

(InvertRow)17,13

(TriExt)2x15

(StepUp3”)25,25

(Curl)30x14,25Hx12

(L-Sit)80,80,80

(FacePull)3x15

(SplitSquat14”)20

 36 mins

Knee ability and GPP today.  Not much to write about.  I held L-sits for 20 seconds at a time instead of 15.  Knees feeling pretty good.

Nutrition/Weight:

181.4 this morning. 

Mon 11/2/20 - C25K W2R2

 C25K W2R2

33 minutes.  Added an extra 2 min run to the prescribed WO.

Sun 11/1/20 - Full Body (Deadlift)

Garage Gym

(Deadlift)135x8,185x8,225x8,8,8

(Incline)115x10,125x10,135x10,10,125x10

(DBShldr)35x12,12,12

(Plank)60,60,60

(Pull-ups)12

(InvertRow)12

50 mins

Started with deadlift and worked up to a moderate 3 sets of 8.  Then I did incline for sets of 10.  I wanted to work up to 3 sets @RPE7-ish.  The second set at 135 felt a bit heavier than that, so I dropped back down to 125 for the final set.  Next I supersetted DB shoulder press and 60-second planks.  Finished up with a set of pull-ups and a set of inverted rows.  I was pleasantly surprised with hitting a set of 12 pull-ups. 

Nutrition/Weight:

181.4 this morning. 

Fri 10/30/20 - Full Body (Upper + C25K Run)

Garage Gym

(Bench)125x8,145x8,155x8,8,8

(DBInc)50x12,12,12

30 mins

C25K W2R1

35 mins

65 mins total

I ran in the morning.  Week 2, Run 1 of C25K program.  Ran the prescribed program + an extra 2 minute segment at the end and a longer cool down.  Over lunch I worked out but I skipped squats since I ran in the morning.  Bench was OK. Felt heavier than I feel like it should’ve for how light it was.  DB incline was low incline, fairly light, but again, didn’t feel super light.

Nutrition/Weight:

181.0 this morning.