Sun 12/26/21 - SDH (Deadlift) - Ironbound

Ironbound Gym

(Deadlift)225x5,275x5,315x5,5,5,5

(FeetUpBench)145x8,165x8,185x8,8

(PullDn)90x12,115x10,10,10

(SplitSquat)15x4x10

(Incline)50x12,65x12,9,60x9

74 mins

Started with deadlift. Plan was 1@8, -20% 5x3.  Sarah and I shared a deadlift platform so changing weights was a bit of a pain so I decided not to do a single and just do sets of 5 at something that felt challenging. Solid work.  Feet up bench was solid with 2 top sets at 185#'s.  Next was pulldowns and weighted split squats. Finished up with some iso incline machine. Good WO.

Nutrition/Weight:

NA

Fri 12/24/21 - SDH (Bench) - Ironbound

Ironbound Gym

(Bench1Ct)185x3,205x1,215x1,225x1,190x3,195x3,3,3,3

(Squat)115x8,135x8,145x8,8

(Pullups)4 RMOM x10

(DBShldr)50x3x10

(SeatRow)130x10,115x10,10

74 mins

Started with bench for 1@8, -15-20% 5x3. Top single felt pretty good (8.5RPE) and back offs were solid. Squat felt pretty good for sets of 8. Then pullups for 4 reps Every Minute On the Minute was solid.  Finished with shoulder press and seated rows superset.

Nutrition/Weight:

NA

Sat 12/25/21 - Cardio

3.75 mile walk in 63 mins

Thu 12/23/21 - Cardio

 3.7 mile walk in 62 mins

Wed 12/22/21 - Cardio

 3.5 mile walk in 62 mins

Tue 12/21/21 - Full Body (SDH - Squat)

Garage Gym

(Squat)135x8,145x8,8,8

(Bench)165x5,185x5,165x5,5,5

(RDL)135x8,185x8,205x8,8,8

(OHP)75x10,85x10,95x10

(RingRow)3x10

54 mins

Started with squat for 4x8. Felt good, knees felt good. Next I did paused bench and RDL's. I wanted to go a bit heavier on bench 5x5, but my right shoulder didn't feel great at 185 so I backed off and just got some work in. RDL's were fine.  Finished up with OHP and inverted rows on the rings.

Nutrition/Weight:

178.2

Sun 12/19/21 - Full Body (SDH - Deadlift)

Garage Gym

(Deadlift)225x5,275x3,300x1,320x1,340x1,275x3,3,3,3,3

(PinBench)125x8,145x8,165x8,8,8,8

(PullDn)100x4x12

(SlantSquat)20x4x12

(OHP)75x3x10

60 mins

Started with deadlift. I haven't deadlifted anything heavy at all while I was prepping for the pullup challenge so I was looking forward to getting back to it. Plan was 1@8, -20% for 5 sets of 3.  Felt pretty good warming up. 2nd to top set felt good, but then top set with 340# moved MUCH slower than I wanted and I'd sat it was @RPE 8.5-9, and 8.5 is probably generous. Ugh.  At least I have a starting point. Back offs were good. I supersetted pin bench with deadlift and was pleased with it.  Next I did pulldowns with slant board squats. Knees were cranky.  Finished up with Overhead Press on short rest.  Solid WO.

Nutrition/Weight:

178.0

Sat 12/18/21 - GPP

Garage Gym

(DBTri)35x12,40x12,45x8

(BBCurl)45x15,55x12,65x10

(Crunch)20x3x10

(Delt)15x3x10

(PushDn)50x3x12

(Hcurl)25x15,15,12

(RevNordic)3x12

(Hang)40,50,60

40 mins

GPP day with more arm volume than normal.

Nutrition/Weight:

178.2

Fri 12/17/21 - Full Body (SDH - Bench + Pull-Ups)

Garage Gym

(Bench1Ct)175x3,185x1,195xx1,205x1,215x1,190x3,3,3,3,3

(Pullups)3 EMOM x13

(Squat)75x10,10,95x10,10

(DBInc)50x12,60x3x10

(BOR)95x10,125x10,10,10

67 mins

Started with paused bench for 1@8, 5x3 at ~80% Est 1RM. Top single felt heavy.  205 moved really well, 215 rated @9RPE. I'm not comfortable with the heavier singles right now. Back offs were every 2 mins and felt solid.  Next were 3 pullups EMOM (every minute, on the minute) for 13 sets, 39 total pullups.  Next I did squat and DB incline. Knees were cranky and I didn't go heavy.  These sets of 10 super-setted with incline and moderate rests got challenging.  Finished up with Bent Over Rows, keeping weights off the floor. Solid Friday WO.

Nutrition/Weight:

178.4

Thu 12/16/21 - Cardio

 2.5 mile brisk walk in 40 mins, + 10 minutes with Salem.

Wed 12/15/21 - Full Body - Birthday Pull-Up Challenge!

Garage Gym

(Pullups)15,12,10,10,8=55

(Bench)125x10,145x10,10,10,10

(DBShldr)50x3x10

(SplitSquat)10,10,15

55 mins

Birthday pull-up challenge today! I turned 50 today and was excited to get this challenge in again this year.  Started this annual tradidion in 2016.  I was fairly pleased with how these went, although I always "want" to get these in 4 sets.  I was at 47 after 4 sets.  I knew on the first set by rep 10 it wasn't going to happen in 4 sets this year.  Pace started slowing.  I think I was fairly strong in the movement this year, but I didn't do enough higher volume work to sustain sets of reps above 10-12.  Lesson learned.  I need to do more volume capacity work (e.g. 4 reps EMOM for 10-15 minutes).  Happy to still be able to do these and happy with the results.

Sarah went an amazing 10,10,9,9!

Then we did bench for 4x10, DB shoulder for 3x10 and split squats for 3x10. I'm really starting to enjoy these now that I can do them without pain.

Nutrition/Weight:

176.2

Tue 12/14/21 - Full Body (SDH - Bench)

Garage Gym

(Bench)205x5,175x5,5,5,5

(BoxSquat)95x6,115x6,125x6,6,6,6,6

(Incline)135x3x1

(Pullups)4,3,3

(Cardio)15

58 mins

Started with bench. Warmed up to a top set of 5, then took 15% off and did 4 sets of 5. Top set was solid @PRE9-9.5.  Next were box squats for a bunch of fairly light sets of 6. Next I did 3 sets of incline. These bothered my R shoulder a bit. Finished up with just a few pullups to get some blood flowing. Pullup challenge tomorrow.  I grabbed Salem and took her for a brisk walk after.

Nutrition/Weight:

177.6

Mon 12/13/21 - Cardio (Ran 2 miles + walking)

 3.75 miles in 50 minutes.  Ran 2 miles, walked 1.75 miles.  Ran 1 out, walked .5, ran 1, walked .5 for my out and back (40 mins). Then got salem and walked her for 10 mins.

Sun 12/12/21 - Full Body (SDH)

Garage Gym

(Deadlift)135x10,10,165x10,185x10,10

(FeetUpBench)145x10,165x10,155x10,10

(Pullups)6,5,5,5

(DBShldr)45x10,50x8,8,8

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

58 mins

Today would normally be my deadlift day, and indeed, I did deadlift.  But, I kept it light and higher reps since the pullup challenge is on Wednesday. I didn't want doing a heavy-ish single and heavy back offs disrupting that.  I supersetted feet up bench with deadlifts. These were decent. Next I did pullups with DB shoulder press.  For pullups I did 50% of my last hard workout on Friday and tried to be explosive on the way up. These felt good and many reps left in the tank on each set.  Finished up with squat. Focused on form, flat feet, heels down rather than weight. Knees were cranky from last couple days workouts on body weight and bar warmup, but as always seems to be the case, they warm up and feel much better as the WO goes on.

Nutrition/Weight:

176.4 Within shouting distance of 175# on my 50th birthday.

Sat 12/11/21 - GPP + Knee Ability

Garage Gym

(Tibialis)13,12,10,10

(Hang)30,30,45,60

(RevNordic)3x12

(DBTri)35x3x12

(Curl)25x12,12

(StepUp)3x12

(Crunch)3x12

(Delt)10x3x15

35 mins

GPP and knee ability day.  Hang's were supinated grip, no assist.  These have progressed GREATLY!

Nutrition/Weight:

177.0

Fri 12/10/21 - Full Body (SDH - Bench + Pullups)

Garage Gym

(Bench1Ct)165x3,185x1,205x1,215x1,170x3,3,3,3,3

(Pullups)10,8,8,8

(DBInc)50x15,60x10,10

(SplitSquat)3x10

(InvertRow)3x10

(HCurl)25x10,10

47 mins

Started with paused bench for 1@8, -20% for 5x3. Top single was a bit over RPE8, sets of 3 were on short rest. Next was pullups 4xAMRAP @RPE7-8. Kept all these at RPE7-8, last set may have been slightly over. I supersetted DB incline with pullups.  Next was split squat with inverted rows. Finished up with some hammer curls. Solid WO in just over 45 mins.

Nutrition/Weight:

177.0

Thu 12/9/21 - Cardio

45 min walk with Salem

2.5 miles

Wed 12/8/21 - Full Body (SDH - Squat)

Garage Gym

(Squat)95x10,125x6,145x6,6,6,6

(InvertRings)4x12

(Bench)135x8,165x8,8,8,8

(RDL)50x10,60x10,70x10,10

(DBShldr)45x12,50x10,10

(HollowHold)60,45,45

60 mins

Started with squat and inverted ring rows. Squat felt good, still not trying to add weight to bar very aggressively.  Next was bench for 4x8 and DB RDL's. Finished up with shoulder press and hollow holds.  Felt good to get a workout in after a couple of days off.

Nutrition/Weight:

177.6

Sun 12/5/21 - Full Body (SDH - Pullups)

Garage Gym

(Pullups)13,11,10,9

(Bench)125x8,135x8,155x8,8,8

(DBShldr)40x12,45x12,12,12

(DBRDL)50x10,10,10

36 mins

Busy weekend prepping kitchen cabinets for painting, but wanted to get my last hard pullup workout in. Fairly pleased with 43 reps in 4 sets. Gotta hit 50 in a bit over a week.  Bench was ok, just getting some work in.  Finished up with shoulder/steep incline and RDL's.  Lower back has been really tight/fatigued from standing and paint prep.

Nutrition/Weight:

177.8

Fri 12/3/21 - Full Body (SDH - Bench)

Garage Gym

(Bench)185x1,195x1,205x1,215x1,175x3,3,3,3,3

(InvertRings)4x12

(SplitSquat)4x10

(Incline)115x5,135x5,145x5,5,5

(PullDn)50x15,15,15

(Hang)30/30,30,40

(TriPushDn)50x12,12,12

58 mins

Started with bench for 1@8, then 5x3 @70% E1RM. Top single was 8.5-9RPE, back offs were fine. Supersetted with inverted ring rows.  Next was incline for sets of 5 with split squats, back foot on box.  Then pulldowns, hangs and some triceps work to finish.

Nutrition/Weight:

177.4

Thu 12/2/21 - Full Body (SDH - Squat)

Garage Gym

(Squat)115x8,125x8,135x8,8,8

(DBBench)40x10,50x10,70x10,10,10,10

(PullDn)100x13,13,13,13

(DBInc)45x12,12,12

(RDL)135x10,10,10

(Crunch)3x15

55 mins

Started with squat for 4x8 with DB bench for 4x10. Felt good after the initial knee crankiness. Squat movement is getting better/more comfortable. Starting to enjoy it rather than dread it. First time I've done flat DB bench in a long time & 70# DB's felt heavier than I thought they would.  Next I did pulldowns and steep DB incline. Kept pulldowns @RPE7-8 and only did 3 sets of incline. Plenty of pressing volume for me today. Fished up with some light RDL's for some more back/posterior chain volume and some crunches. Solid WO.

Nutrition/Weight:

178.0 getting close to target 50th bday weight.

Wed 12/1/21 - Cardio

 2.5 mile brisk walk in 40 mins.

Weight:

178.4

Tue 11/30/21 - Full Body (SDH - Bench and Pullups)

Garage Gym

(Bench1Ct)185x2,195x1,205x1,215x1,170x5,5,5,5,5

(Pullups)5,15x5,30x5,5,6,6

(Squat)4x15

(DBShldr)40x10,45x12,12

(RingRow)3x10

75 mins

Started with bench for 1@8, -20% for 5x5.  My to single was @8.5-9, felt heavy and didn't move that great despite not being very heavy. Back offs were on 90 second rests. Next was weighted pullups. Not as good as last week, but I'm still fatigued from deadlift the other day, so I'm happy with this.  Supersetted with deep (ATG) body weight squats for high reps.  Finished up with shoulder press and inverted ring rows.

Nutrition/Weight:

178.8

Sun 11/28/21 - Full Body (SDH - Deadlift)

Garage Gym

(Deadlfit)225x3,275x3,315x3,3,3,3,7

(Bench3Ct)155x5,165x5,175x5,180x5,5

(PullDn)50x12,60x10,12,10

(DBInc)50x15,15,15

(SlantBoardSquat)20x10,40x12,12

(HollowHold)3x45

70 mins

Started with deadlift for 5x3 @RPE 7-8.  Warmups felt good but first set of 315# felt fairly heavy so I didn't go up any further. Sets felt better as I went along and last set did 7 reps @PRE9.  I should have warmed up a bit slower and did heavier sets than 315. Lesson learned (maybe).  We supersetted bench and since I was working out with Sarah, I did 3 count paused reps to keep weight a bit lighter so we didn't have to take as much weight on and off between each set.  Next we did pulldowns with DB incline. Finsihed up with slant board squats and hollow holds for abs. Solid workout back from vacation in the garage gym.

Nutrition/Weight:

180.2, really pleased with weight after a week vacation during Thanksgiving!

Fri 11/26/21 - Full Body (SDH - Bench) - Ironbound Gym

Ironbound Gym

(Bench)185x10,165x10,155x10,10

(Squat)115x8,135x8,8,145x8

(Pullups)10,8,8,8

(Incline)135x10,10,10

(InvertRow)10,9,8

78 mins

Started with bench and warmed up, then a top set of 10 @185# @RPE9, then backed off to keep RPE's around 8. This was a rep PR, very pleased.  Next we squatted.  Knees have been cranky, but they warmped up well and these felt good.  Next we super setted pullups and incline. Tried to keep pullups @RPE7-8.  Finished up with inverted rows.

Nutrition/Weight:

NA

Tue 11/23/21 - Full Body (SDH - Bench & Weighted Pullulps) Ida Lee

Ida Lee

(Bench)145x5,185x5,195x5,205x5,185x5,5

(Pullups)5,15x5,30x6,7,6,6,BWx10

(LandmineSquat)35x10,10,10,10

(DBShldr)40x10,45x10,10,8

(HollowHold)4x45

(SeatRow)100x15,12,10,10

76 mins

Started with bench and worked up to a heavy set of 5, then backed off for 2 more sets for total 5x5.  I should've started with a heavier top set and backed off, but wasn't sure how heavy I'd get today. Either way, pleased with this effort. Next was weighted pullups, which went REALLY well. Warmed up with a body weight set, then 1 set at 15#, then 4 sets with 30#'s where I got sets of 6 and one set of 7.  Finished up with 10 body weight.  Very pleased with progression here.  We supersetted landmine squats with pullups and knees were REALLY cranky first set, then felt SO much better the next 3 sets.  I have to remind myself this is SO OFTEN the case for my knees.  They just need some warmup time and then are generally G2G.  Next was DB shoulder and hollow holds (abs).  Finished up with some seated rows on very short rests (45-60 seconds) for some back volume. Really pleased with this WO.

Nutrition/Weight:

NA, but keeping it in pretty good check so far on vacation.

Sun 11/21/21 - Full Body (SDH - Front Squat) Ida Lee

Ida Lee

(FrontSquat)95x5,115x5,125x5,135x5,5,5

(Bench)175x10,155x10,135x10,10

(SeatRow)120x10,160x10,140x10,120x12

(DBInc)40x12,55x10,50x10,45x10

60 mins

Started with front squats. Sarah was doing back squats so I did front squats so we could use roughly the same weight. Knees started out cranky warming up with body weight squats, but felt much better as the sets went along. Next was bench for 4x10. Warmed up to a top set of 10 @RPE 9.5, then backed off to keep RPE's reasonable. Next was seated rows on short rests, finished up with DB incline.

Nutrition/Weight:

NA

Fri 11/19/21 - Full Body (SDH - Pullups)

Garage Gym

(Bench)145x5,165x5,175x5,5,5,5

(Pullups)15,8,8,10

(DBShldr)35x12,40x12,12,12

(Squat)75x10,10,10

(DBBOR)35x10,10,10

47 mins

Started with bench. Plan was 1@8, 4x3.  Warmups were feeling heavy, right shoulder a little off, decided to just stick to 5x5 around 70%. Did these on ~90 seconds rest. Then I did pullups. 1 set AMRAP, then 2x8 @RPE8, then another AMRAP set.  Supersetted pullups with shoulder press. These were fairly easy, getting stronger in this movement.  Finished up with light squats (knees cranky) and DB BOR. Rows felt hard after pullups depsite being ridiculously light.

Nutrition/Weight:

178.2.  Weight coming down nicely before Thanksgiving, still giving me a shot at 175 on my 50th b'day.  All dependent on how upcoming Thanksgiving week goes :-0

Thu 11/18/21 - Cardio + GPP

Garage Gym

(Cardio)40 mins

(Tibialis)15,15,15,12

(Hang)60,60,50

(RevNordic)3x15

(Abs)3x45

(DBTri)35x12,14

(Curl)25x18,25Hx16

34 + 40 = 74 mins

Brisk walk with Salem for 40 minutes, then GPP and some knee ability work. Hangs are coming along nicely. First set was 60 seconds with assist from feet on the ground. Second 60 was mixed grip no assist. Last 50 seconds was both arms supinated, no assist. A few weeks ago I couldn't even hang supinated assisted AT ALL.

Nutrition/Weight:

179.2

Wed 11/17/21 - Full Body (SDH - Squat)

Garage Gym

(Squat)165x3,185x2,195x1,205x1,155x5,5,5,5

(FeetUpBench)135x10,165x10,155x10,10

(RDL)135x10,185x10,195x10,205x10,10

(PullDn)100x4x15

(DBInc)45x12,50x12,12

62 mins

Started with squat for 1@8, -25%, 4x5.  I worked up to a "heavy" single, then backed off by 25% and ended up doing 4 sets of 5 (plan was either 5x3 or 3x5, but was feeling good.  This is the first time I've squatted anything above 180# in a long time. I've been focusing on volume, practicing the movement.  It's feeling pretty good and knees are doing well with volume so I thought I'd try to start working in some singles just to feel something a bit heavier more frequently so it's not totally foreign once I get back to a strength based block.  

Next I supersetted feet up bench and RDL's. Pleased with both.  Finished up with pulldowns for sets of 15 and some steep angle incline. Pleased with pulldowns. Last time I got 2 sets of 15, then 2 sets of 13.  Solid WO

Nutrition/Weight:

179.8

Tue 11/16/21 - Full Body ( SDH - Bench and Pullups)

Garage Gym

(Bench1Ct)190x1,205x1,215x1,225x1,195x5,5,5

(Pullups)5,15x5,30x5,6,5,6

(SlantBoardSquat)20x10,30x10,40x10,50x10,50

(DBShldr)40x10,50x10,10,10

(InvertRow)4x10

62 mins

Started with paused bench for 1@8, 3x5 @80%. Top single I rated @RPE8.5, back offs were @RPE8,8,9. Good work.  Next were pullups for 6x5. Started body weight, then 15#, then 4 sets @30#. Second set @30# felt really good so I did 6 reps, 3rd was harder and the 4th I added a little extra rest and got another 6 rep set. Pleased with these. I supersetted slant board squats with pullulps.  Finsihed up with DB shoulder press and inverted rows.

Nutrition/Weight:

182.0

Sun 11/14/21 - Full Body (SDH - Deadlift)

Garage Gym

(Deadlift)225x3,275x3,315x3,3,3,3,3

(PinBench)145x8,165x8,8,8,155x8

(OHP)65x10,75x10,10,10

(DBRow)50x10,10,10,10

50 mins

Started with deadlift for 5x3 @~80% and pin bench for sets of 8.. I was planning on working up to 1@8, but things just felt fairly heavy after pullups yesterday. But I was pleased with 5x3 @315 pounds.  Pin bench was good, pleased with sets @165#; 3rd set was @RPE9 so I dropped weight for the last set.  Finished with OHP and DB rows. OHP was light, but not easy after pin bench. Same story for DB rows after deadlift. I had squat written down, but skipped it since I squatted 4x this week already.

Nutrition/Weight:

182.8

Sat 11/13/21 - Full Body (SDH - Bench & Pullups)

Garage Gym

(Bench1Ct)190x1,200x1,210x1,220x1,185x5,175x5,5,5

(Pullups)10,10,10,10

(Squat)75x8,95x8,8,8

(DBInc)45x12,50x12,12,12

61 mins

Started with bench for 1@8, 5@9, -5% 3x5.  Top set was probably @RPE8.5, first back off was @8, rest of back offs were @7-8 on fairly short rests. Solid bench session. Next I did pullups and got 4 sets of 10! Pleased with this right now. RPE's went something like @7, 8, 8.5, 9.5. Hard not to go after that 4th set of 10 despite it being harder than is probably worth the effort/recovery tradeoff.  Finished up with light squats and high-angle DB incline. Squats were light, but thi sis the 4th time doing a squat movement this week, so just getting volume and practice in.

Nutrition/Weight:

181.2 

Fri 11/12/21 - Full Body (SDH - Front Squat)

Garage Gym

(FrontSquat)95x5,105x5,115x5,125x5,135x5

(InvertRings)4x10

(CGBench1Ct)125x8,135x8,155x8,165x8,8

(DBRDL)50,60,70,80x10's

(DBShldr)40x10,45x10,10

(PullDn)60x10,10,70x10

55 mins

Sarah and I worked out together for the first time in a while and I enjoyed doing it together.  Started with squats in inverted rows on the rings. I did front squats so Sarah and I could use close to same weights. I just worked up sets of 5 hitting 135 @RPE8ish. Hadn't done these in a while and they felt pretty good, think I was good and deep and kept torso nice and vertical.  Next I did close grip bench and DB RDL's.  Again, to keep weights closer in-line with Sarah, I did close grip and higher reps. Close grip has tended to bother my right shoulder, so I didn't know what to expect here.  Felt good until the 2nd set @165 where I hit @RPE9ish where it bothered shoulder a bit, but not bad.  Very pleased with this movement and will try to incorporate it.  Finished up with DB shoulder press and pulldowns.  Only did 3 sets. Triceps were on fire and plenty of volume done today.  Want to be G2G for Sat/Sun workouts so today was supposed to be lower intensity.

Nutrition/Weight:

182.2 again

Thu 11/11/21 - GPP + Knee Ability

Garage Gym

(Tibialis)15,13,11,11

(MixHang)45/45,45/45,35

(KOT)3x20

(DBTri)30x15,35x12,12

(RevNordic)2x15

(Curl)25x15,25Hx15

(Abs)3x60

(Delt)10x15,15

40 mins

GPP + Knee Ability day. Started with tibialis raises at 20" and Mixed Grip hangs. Hangs are getting much better. When I started, I couldn't hang supinated at all or mixed grip without signigicant pain. First set mixed grip was a combo of assisted and hanging w/o feet assist. Second set was no assist, just free hanging. Last set was actually supinated grip for 35 seconds. Very pleased with this progress and correcting a major impbalance/in-flexibility issue.

Next was KOT "squats" to the bench and DB Triceps extensions.  Then reverse Nordics (deep with band assist) and curls.  Finished up with static ab holds and seated delts. 

Nutrition/Weight:

182.2

Wed 11/10/21 - Full Body (SDH - Deadlift)

Garage Gym

(Deadlift)275x3,315x1,340x1,355x1,275x8,8,8

(FeetUpBench1Ct)165x10,155x10,145x10,10

(Incline)135x5,145x5,5,5,5

(BandSquat)4x12

(PullDn)100x15,15,13,13

67 mins

Started with deadlift for 1@8, then was planning on 3x5 or 5x3, but 275# felt really easy so I did 3x8. Singles felt pretty heavy and top single today was lighter than last week but felt heavier. I'm thinking it's because of weighted pullups yeseterday having an impact today. Solid effort though. I supersetted feet up bench with deadlift and I warmed up to a heavy set of 10 reps, then backed off to keep RPE at bout 8ish.  Next I did incline 5x5 on moderate rests. Finished up with band squats and pulldowns. I want to keep pulldown reps/volume high to get ready for pullup challenge. So I'll do a mix of weighted pullups and higher rep pulldowns/pullups.

Nutrition/Weight:

183.4

Tue 11/9/21 - Full Body (SDH - Bench)

Garage Gym

(Bench1Ct)185x3,200x1,215x1,185x3,3,3,3,3

(Pullups)5,15x5,25x5,5,5

(Squat)95x10,115x10,125x10,10

(DBShldr)35x10,45x10,10,12

(InvertRow)10,10,10,13

56 mins

Started with paused bench for 1@8, -15% 5x3. After 4 days off visitng Hayden, I thought I'd be well rested and ready to go. Nope. Bench felt heavy from the get go. Worked up to 215 which felt heavier than 225 last week. Back offs were sets of 3 that were not "easy", but got the job done. Next were pullups and same story as bench. Lighter weights than last week and felt harder. Squats actually felt pretty good for sets of 10, probably because I was using my legs a lot at ND walking everywhere while upper body was stagnant.  Finished up with inverted rows and DB shoulder press.  Felt good to get some work in.

Nutrition/Weight:

185.4 bloated after the weekend at ND.  Water will flush out in 1-2 days.

Fri - Mon 11/5 - 11/9 - Trip to Notre Dame to visit Haden

 Trip to visit Hayden to watch the ND vs Navy game and spend time with him.  Great weekend.  Miss him terribly already. He's such a great kid.

Thu 11/4/21 - Full Body (SDH - Deadlift)

Garage Gym

(Deadlift)275x1,305x1,325x1,345x1,365x1,275x5,5,5

(FeetUpBench1Ct)135x10,145x10,155x10,10

(Incline)125x8,135x8,8

(SlantBoardSquat)3x12

(PullDn)50x15,60x12,12

54 mins

Started with Deadlift and paused feet-up bench. Deadlift was 1@8, -25% 3x5. Deadlift felt good working up. Top set might have been a little over @RPE8, but moved well, felt good. Backoffs were solid, @RPE7's. Bench was good. Lighter than last week, but I benched heavy yesterday, so I was pleased with how things moved here. I was done with bench and still deadlifting, so I also supersetted incline with deadlift.  Finished up with slant board body weight squats and pulldowns.

Nutrition/Weight:

179.2

Wed 11/3/21 - Full Body (SDH - Bench)

Garage Gym

(Bench1Ct)195x1,205x1,215x1,225x1,185x5,5,5

(Pullups)5,15x5,30x5,5,5,BWx8

(Squat)95x5,115x5,135x5,155x5,5

(DBShldr)35x10,45x10,50x10,10

(InvertRow)4x10

62 mins

Started bench for 1@RPE8, then 3x5 back off sets. Working up felt good and althought my top single has been 225 the last few weeks, I feel like this moved better, still maybe a bit over @8. Back offs were fine.  Next were pullups for sets of 5 going body weight, 15#, 30# for 3 sets, then a body weight AMRAP. Very pleased with 3 sets at 30#'s. I threw in the last body weight set to see what was left in the tank.  Feeling very positive about pullups right now, about 6 weeks out from birthday pullup challenge.  Then I did squats working up in sets of 5, feeling solid on all these. Just trying to get better at the movement here while keeping knees feeling good and building momentum.  Took a break, then went back and did shoulder press and inverted rows. Solid WO.

Nutrition/Weight:

181.2

Mon 11/1/21 - Full Body (SDH - Squat)

Garage Gym

(Squat)115x8,125x8,135x8,8

(InvertRings)4x10

(PinBench)145x5,165x5,175x5,185x5,5,5

(SLDL)135x10,185x10,10,10

(DBShldr)35x10,40x10,45x10,12

(MixHang)4x60

60 mins

Started with squat. R knee tweaked on Friday, but felt good today. Still kept things on the light side @RPE 6-7 to be safe. Super setted with inverted rows on rings.  Next was pin bench for 5x5 working up to 3 good sets and SLDL's.  Finished up with DB shoulder press and mixed hangs. Still working on hangs for grip and mobility.

Nutrition/Weight:

185.6 - bloated after halloween candy, pumpkin crisp and cereal for dinner.

Sun 10/31/21 - Full Body (SDH - Deadlift)

Garage Gym

(Deadlift)255x5,280x5,300x5,310x5,5

(FeetUpBench)145x10,155x10,165x10,10

(Incline)135x5,145x5,5,155x5

(DBRow)70x5,80x5,5,5,5

(PullDn)100x12,12,12,12

57 mins

Drove back from the weekend trip and got a workout in. Wasn't expecting much, but ended up being a pretty solid workout! Started with Deadlift for 5x5 super setted with bench for 4x10.  Pleased with both efforts here. R shoulder a bit wonky, I think biceps tendon.  Next was incline and DB rows for 5x5. Finished up with pulldowns on short rests back and arms on fire toward the end of 12 rep sets. Solid.

Nutrition/Weight:

NA

Fri 10/29/21 - Full Body (SDH)

Garage Gym

(Bench)205x1,220x1,165x5,5,5,5

(Pullups)5,15x5,5,5,5

(DBInc)45x10,50x10,10,13

(LatPull)50x12,12,12

45 mins

Did something to my R knee right before the workout, was limping around. No idea what happened, but I skipped squats today.  Started with bench for 1@8, then 4x5@REP7-8. Everything felt heavy. Feeling a bit beat up. Looking forward to a rest day Saturday at the cabin.  Next was pullups, 1 body weight, then 4x5 with 15#'s. Finished up with DB incline and lat pulldowns. Glad to just get this done and some work in.

Nutrition/Weight:

181.0

Thu 10/28/21 - GPP + Knee Ability

Garage Gym

(Tibialis)4x14

(MixGripHang)3x60

(KOT)3x15

(SeatDelt)10x3x15

(Abs)3x60

(TriPlank)3x60

(SplitSquat)2x10

44 mins

GPP and knee ability day. Knees Over Toes (KOT) squat to pad was a new one and I'm interested to see how knees respond tonight and tomorrow. Abs static hold superset with triceps stretch/plank is challenging.

Nutrition/Weight:

181.8 

Wed 10/27/21 - Full Body (SDH)

Garage Gym

(LowInc)125x10,145x10,10,10

(BOR)135x4x10

(Squat)75x10,95x10,105x10,10,12

(DBShldr)30x10,40x10,45x10,10,12

45 mins

Wow, I was feeling pretty beat up from heavy bench and pullups yesterday. Started with low barbell incline and things felt heavy fast, so I got 4x10 and this was harder than I should've pushed (over RPE8). Supersetted with BOR and these felt heavy at first but a little better as sets progressed.  Next was squats for sets of 10. These weren't hard, and I didn't want them to be. Supersetted with shoulder press.  Pretty hard effort for what it was.

Nutrition/Weight:

182.2

Tue 10/26/21 - Full Body (SDH - bench and pullup focus)

Garage Gym

(Bench)190x2,200x2,210x5,185x5,5,5,5

(BoardSquat)4x15

(Pullups)10,10,10,9

(OHP)75x10,80x10,10,10

(InvertRings)4x7

55 mins

Started with bench supersetted with angled board squats. For bench worked up to top set @RPE9, then backed off for 4x5. Angle board squats were good, really like them. Got deep standing on angle board. Next was pullups for 4x10 (almost).  I was really pleased with reps here. Last set of 9 reps was @RPE10. Should've stopped at 7 or 8. OHP volume and some inverted rows on rings finished out the WO. Back was pretty well fried for pullups when I got to inverted rows.

Nutrition/Weight:

182.6

Sun 10/24/21 - Full Body (SDH)

Garage Gym

(LowInc)165x10,150x10,10,10

(StepUp)5x10

(Pullups)5,30x5,BWx5,5,5

(DBSLDL)30,45,60x10,10

(DBShldr)30x10,40x10,35x10,12

(DBRow)60x10,10,10

55 mins

Started low barbell incline and step ups. I really liked low incline with the bar. Good heavy top set @PRE9, then back off's in the 8-8.5 range. NExt I did pullups with SLDL. For pullups I warmed up with a body weight set, did a heavy set with +30#, then did body weight on short rests. Finished up with DB shoulder press and DB rows. Rows felt heavy for this weight after pullups.

Nutrition/Weight:

184.0 

Sat 10/23/21 - Full Body (SDH - Bench)

Garage Gym

(Bench1Ct)175x3,195x1,205x1,1,215x1,225x1,175x5,5,5,5,5

(BOR)185x5,205x5,5,5,5

(Squat)95x5,115x5,135x5,5,5

(RDL)135x4x10

(DBInc)50x12,60x10,10,10

(PullDn)100x4x12

45 mins

Started with paused bench for 1@8, 5x5@RPE7-8. I worked up to top single a little over @RPE8, then backed off for 5x5. I supersetted BOR on the back off sets and was pleased with how 205# rows felt.  Next I did squats and RDL's. Knees have been barking from the volume lately, so I kept it light here and kept RDL's light. Finished up with DB incline and pulldowns. I wanted to do barbell incline, but the exercises didn't work well to superset with that. Solid WO. Back is getting bigger and stronger from all the volume, and I'm pleased about that! :)

Nutrition/Weight:

181.0

Fri 10/22/21 - GPP + Knee Ability

Garage Gym

(Tibialis)20,13,12,10

(MixHang)3x90/90

(RevNordic)3x15

(SeatDelt)10x3x15

(Abs)3x60

(TriStretch)3x45

(SplitSquat)3x10

45 mins

Started with mixed grip hang for sets of 90 second holds on each side and tibialis raises. First set of tibialis was @16", the next 3 were @20-21", making them harder. Next was reverse nordics and seated delt raises. Nordics were painful, so I strung up a band to the pullup bar and used it for slow negatives and assist up. I went deeper here than without. I'll see how my knees respond. Then I did ab static hold and triceps plank stretch. Finished with split squats off the ground. I used to always do them on a box, thinking I couldn't do them off the ground. Suprise, suprise, my legs have gotten stronger after all this hard work! :)

Nutrition/Weight:

180.6

Thu 10/21/21 - Full Body (SDH - Deadlift)

Garage Gym

(Pullups)5,10x5,15x5,20x5,25x5,5

(Deadlift)225x5,245x5,275x5,295x5,5,5

(OHP)95x5,105x5,115x5,5,5

(FeetUpBench)125x10,135x10,145x10,155x10,10

(StepUp)4x10

(LatRow)50x10,60x10,10,10

68 mins

Started with pullups and first set at body weight didn't feel great. They felt better as I warmed up and worked to 2 top sets @25#. Last set @PRE9. Next I supersetted deadlift and OHP. Deadlifts also didn't feel great warming up. I did 2 sets at 135 because lower back felt tight, felt akward getting into setup position. But things started feeling better as I wnet and ended up being pleased with how it ended. OHP was OK. 

Next I supersetted feet up bench and step-ups. I went lighter on bench than earlier in the week, but that's probably because I benched heavy yesterday. Finished up with some lat rows on the pull down pully. I liked these a lot. Felt it in back and tri's quite a bit.

Nutrition/Weight:

182.0

Wed 10/20/21 - Full Body (SDH - Squat)

Garage Gym

(Squat)125x5,135x5,145x5,155x5,165x5

(Bench)195x1,205x1,215x1,175x5,5,5,5,5

(BOR)135x5,185x5,195x5,5,5,5

(RDL)135x10,185x10,10,10

(DBShldr)35x10,40x10,45x10,10

(PullDn)100x10,10,10,10

67 mins

Started with squat. Knees still barking at me a bit from backpacking weekend, so I still kept this fairly light, just worked up to something that felt @RPE8ish today. Next I did bench and bent over rows. Bench was 1@8, -20% for 5x5.  So I worked up to 215 and it moved really well. Normally I add weight here and slightly overshoot, or it doesn't move as well as I want. Today, I stopped before hitting that point, then took ~20% off the bar and did 5x5 on 1.5-2 mins rest (started at 1.5 and got to toward the end). BOR felt really strong today.  Then I did the higher rep work with supersets and short rests.  Solid WO.

Nutrition/Weight:

181.4

Tue 10/19/21 - GPP + Knee Ability

Garage Gym

(Tibialis)20,18,18

(MixHang)60,60,90

(DBTri)30x15,15

(HCurl)25x15,15

(RevNordic)3x12

(SeatDelt)10x3x12

(FacePull)3x15

(TriStretch)3x60

44 mins

Wasn't feeling motivated to do much of anything today, but glad I got out and got in this GPP session. Started with Tibialis raises and mixed grip hangs. Working my supinated/reverse grip which seems SO TIGHT I can't even hang that way with body weight. Next I did some arm work. Then reverse Nordics and seated delt raises. Finished with some banded face pulls and triceps stretch. The tri stretch is kind of a plank position with elbows shoulder width on a bench. Hold a DB behind your head. Weird kind of thing, but great stretch. Will try to remember to work these in. Glad I got some work in.

Nutrition/Weight:

184.2

Mon 10/18/21 - Full Body (SDH)

Garage Gym

(FeetUpBench)135x5,155x3,165x10,10,10,12

(InvertRings)4x10

(Squat)75x8,85x8,95x8,8

(OHP)75x8,8,8,8

(DBInc)50x12,13

45 mins

Feeling a bit beat up from backpacking trip, kept back and lower body very easy and light. Really pleased with bench today. I was feeling good and did 12 reps on the last set, although that was definitely @RPE9.5-10. Bloated from eating tons of carbs the last 2 days.

Nutrition/Weight:

186.2

Sat-Sun, 10/16-10/17 - Backpacking

 Backpacking trip in SW Virginia. Ribble trail NOBO to the AT to Wood's Hole Hostel. Rented a cabing tent (glamping?). It was cold and windy, thankful for electricity in the tent and the electric blanket!  Wood's Hole was an amazing place.  Taryn loved the dogs and cats, and goats. Food was great, community style.

Was intended to be a 3-day trip with a stop at Wapiti shelter on Sunday night.  But it was going to be colder Sunday night and remaining windy 15-20 mph.  Too cold for Taryn who will not keep gloves or a hat on.

Hiked from Wood's Hole back to car, stopped at Dismal Falls and headed home.  Good trip.

Fri 10/18/21 - Full Body (SDH - Bench)

Garage Gym

(Bench1Ct)135x5,165x5,185x2,195x1,205x1,215x1,225x1,185x5,5,5,5

(BOR)135x5,155x5,5,5,5,5

(Squat)75x5,95x5,115x5,5,5

(OHP)65x10,75x10,80x10,10

53 mins

Started with bench for 1@8, then 4x5 @75%. Felt good working up, top single a bit over @RPE8. Back offs were good. Supersetted this with fairly light bent over rows, not touching the ground. These were more challenging than expected. Didn't want to go heavy because we're backpakcing this weekend, so I'll get plenty of back fatigue next couple of days. Next was light squats, for same reason as rows. Finished with some OHP for sets of 10.

Nutrition/Weight:

181.2

Thu 10/14/21 - GPP

Garage Gym

(TriPushdn)50x15,12,12

(HCurl)25x15,12,12

(Abs)3x60

(FacePull)3x15

(MixGripHang)3x3 

22 mins

Some quick GPP work. Tri pushdowns with the new pulldown setup, hammer curls and static ab holds. Next was band face pulls and mixed grip static holds. I can't hang with my arms supinated(?) in the chinup position. It's SUPER painful and I feel like something will tear if I use my whole body weight. So I'm working on that with mixed grip hangs for ~30 seconds at a time. First one was painful, got better after that, but still not pain free.

Nutrition/Weight:

181.0

Wed 10/13/21 - Full Body (SDH - Squat)

Garage Gym

(Squat)95x10,115x10,125x10,135x10,10

(RingRows)4x10

(Bench)125x10,135x10,145x10,155x10,10

(RDL)145x10,165x10,10,10

(DBShldr)45x6,50x8,60x5,5,5

(Pullups)5x5

69 mins

Started squat and inverted rows on the rings. Squat felt really good. Sets of 10 got challenging even with lighter weights. Pleased with form, depth and how they felt. Next was feet up bench with RDL's. Went heavier on bench than last WO at similar RPE. Finished up with heavier DB shoulder press than usual and just body weight pullups for 5x5 on short rests. First 2-3 sets really got chest to bar on these. 

Nutrition/Weight:

182.0

Mon 10/11/21 - Full Body (SDH - Squat/Bench)

Garage Gym

Group 1

(Squat)140x5,150x5,160x5,170x5,180x5,185x5

(Bench)185x2,195x2,205x5,185x5,5,5

(BOR)Skipped

Group 2

(DBRDL)50x10,60x10,70x10,10

(DBShldr)35x10,40x10,45x10,10

(PullDn)100x12,125x10,110x10,10

64 mins

Started with squat working up instead of sets across. I should've stopped at 180.  My set at 185 was sloppy and @PRE9.  I think this weight would've been fine if I'd gotten there more quickly without so many sets working up on fairly short rests. I skipped bent over rows becuase of all the back work volume yesterday and in this workout today.

Next I did bench and DB RDL's. Bench I did a top set of 5 reps @RPE9, then backed off for 3x5@75%.  The back offs were in the @RPE7-8 range.

Finished up with DB shoulder press and I tested out the new pulldown system. It took a little getting used to, but it's a welcomed adddition and expands my pulling options. At top weight of 125#, I was really getting pulled up off my butt.

Nutrition/Weight:

182.2

Sun 10/10/21 - Full Body (SDH - Deadlift)

Garage Gym

Group 1

(Deadlift)225x5,275x3,300x2,325x1,345x1,275x8,8,8

(OHP)80x5,95x5,100x5,105x5,110x5,5,5

(Pullups)10x5,15x5,5,5,5

Group 2

(FeetUpBench)125x10,135x10,145x10,10

(BandSquat)Skip

(T-BarRow)60x10,70x10,80x10,10

68 mins

Started with deadlift. Instead of 5x5, I wanted to work up to 1@RPE8, then do back of sets of 5. My back/posterior chain must be really fatigued.  345# was my top single @RPE8+ which should still be working up weight. Planned to do sets of 5 for back off, but 275 fetl really good so I did 3 sets of 8. I supersetted deadlift with OHP and went heavier than last workout. THen I did weighted pullups.

Next I did feet up bench for 4 sets supersetted with t-bar rows.  Sets of 10 get hard quickly on fairly short rests.  I skipped squats because I already squatted 3x this week and I need to ramp up volume here a bit cautiously.

Nutrition/Weight:

181.2

Fri 10/8/21 - Full Body (SDH - Squat)

Garage Gym

Group 1

(Squat)145x5,150x5,155x5,5,5

(Bench)165x5,170x5,175x5,5,5

(BOR)155x5,5,165x5,5,5

Group 2

(RDL)135x10,155x10,10,10

(DBShldr)30x10,35x10,40x10,10

(InvertRings)3x10

50 mins

Back to back full body days, so I went lighter on the 5x5's today than earlier in the week. I also kept rest times shorter and shaved about 10 mins off the workout. These are separated into 2 groups, but I basically did the workout in 3 groups. First squat, then supersetted Bench, BOR and RDL's. I need more warmup on bench so I did BOR while I worked up, then switched to RDL's while I finished my bench working sets.  Then I just finished up with a superset of shoulder press and high-angle inverted rows on the rings. Good WO.

Nutrition/Weight:

180.2

Thu 10/7/21 - Full Body (SDH - Deadlift)

Garage Gym

Group 1

(Deadlift)185x5,225x5,275x5,5,5,5

(OHP)95x5,100x5,105x5,5,5

(Pullups)5,10x5,15x5,20x5,5

Group 2

(Bench)125x10,135x10,145x10,155x10

(BandSquat)10,15x10,20x10,10

(InvertRow)4x10

57 mins

Day 2 of Stripped Down Hypertrophy. Groupo 1 started with Deadlift and OHP superset. Felt pretty good on both of these. Haven't done OHP in quite a while. Then I did pullups, adding weight as I went. Last set of 5 was @RPE 9-10 and I need to be cautious about doing that too often. Group 2 started with bench on 90 second rests. These started light and my top set hit @RPE 9-10.  Hit a wall on high reps, short rests. Chest on fire! Finished up with band squats and inverted rows. I added weight on band squats progressively.

Nutrition/Weight:

180.0

Wed 10/6/21 - GPP + Knee Ability

Garage Gym

(Tibialis)20,18,16

(HangLegRaise)3x15

(Curl)25x15,25Hx15

(DBTri)30x15,15

(RevNordic)2x12

(SeatDelt)10x15,15

25 mins

Just some GPP and knee ability work

Weight:

179.2

Tue 10/5/21 - Full Body - Started 'Stripped Down Hypertrophy' program

Garage Gym

Group 1

(Squat)95x5,125x5,145x5,165x5,175x5,5,5

(Bench)135x5,165x5,185x5,195x5,5,5

(BOR)135x5,185x5,205x5,5,5

39 mins

Group 2

(RDL)135x10,155x10,185x10,10

(DBShldr)25x10,30x10,35x10,10

(InvertRings)3x10

21 mins

60 mins

Started a new program I did years ago called 'Stripped Down Hyperthrophy'.  Decided to change things up for a training block away from the barbell medicine templates for something different. It's supposed to be run 5x/week, but I will do 3-4 with 1-2 GPP days.  The workout is in 2 groups, each group done every WO. Groups alternate days between 5x5 and 4x10.  I won't be doing straight sets.  Sets 1 or 2 will be ramp up sets with top 2-3 sets at appropriate rep range. Otherwise, the WO is too long and too much volume for me, right now.

Started with Squat working up to sets @RPE 6,7,8x3 (roughly). Felt good about the top sets @175#.  Next I supersetted bench and BOR. This was a challenging superset with fairly heavy weights for me.  This group took nearly 40 minutes, the time approximated for the ENTIRE WO.  Not for me!

Next I did RDL's working to 2 top sets.  Then I supersetted DB shoulder press and inverted rows on the rings.  I would have liked pulldowns or pullups here, but neithre were going to work for different reasons.  I don't have a pulldown, and the bands I have are too light. After rows and RDL, no way am I getting 4x10 pullups. :)

This first WO was a nice change. Fast paced, some "heavy" work, and really full body work.  It'll be interesting to see how many body responds and how many times I can do this a week.

Nutrition/Weight:

180.4

Sun 10/2/21 - Full Body (Deadlift)

Garage Gym

(Deadlift)135x6,6,185x3,225x3,275x3,315x1,340x1,360x1,370x1,380x1,330x3,3,3,3,3,3

(FeetUpBench)95x8,125x8,145x8,165x8,170x8,8,155x8

(DBInc)60x10,10

63 mins

Deadlift for 1@8, 3-4x3@80%, 1-2x6@70% was the plan, but I'm liking triples, so I worked up to a heavy single (overshot @PRE9+), then backed of for 6 triples @80%. Solid work. I supersetted feet up bench during the triples. Finished up with some DB incline.

Nutrition/Weight:

180.0

Fri 10/1/21 - Full Body (Bench)

Garage Gym

(Bench1Ct)95x6,135x6,165x3,185x2,205x1,215x1,190x3,3,3,3,3,3,3

(BandSquat)10x12,20x12,30x12,12

(DBRow)50x8,60x8,70x8,8

50 mins

Bench for 1@8, 3x3@80%, 2x6@70% was the plan, but sets of 3 @80% were feeling good so I stuck with them for 7 sets. Right shoulder still feeling a little strain, but didn't seem to hamper this session. Sets @80% were on 90 seconds rest.  Next I supersetted band squats and DB rows. I added weight on the squats today and they felt good. I went heavier on rows as well.  Not quite as good of paused reps as weeks past, but wanted to go a bit heavier today.  Good WO.

Nutrition/Weight:

180.4

Thu 9/30/21 - GPP + Knee Ability

Garage Gym

(Pullups)15#x6,6,6,6

(SplitSquat)4x12

(BBCurl)55x12,12,12

(Abs)50,50,50

30 mins

GPP day with a little knee ability work. Started with weighted pullups (15pounds) for 4 sets of 6. Haven't done weighted pullups in forever. Supersetted with split squats on a box.  Next I did barbell curls with isometric ab hold for 3 sets each.

Nutrition/Weight:

181.0

Wed 9/29/21 - Full Body (Squat)

Garage Gym

(Squat)95x8,115x8,135x8,145x8,8,12

(Incline)125x8,145x4,165x2,185x1,195x1,145x8,8,8

(DBSLDL)40x8,50x8,60x8,70x8,8

55 mins

Started with squat for 8@RPE 6,7x3. Felt pretty good working up. Thought top sets were around RPE7, but last set I did 12 @PRE8.5-9, so...

Next was Incline for 1@8, 2x8@70%. The back offs felt heavier than weeks past and I felt a pain in my R shoulder near lockout. Like a bit of a strain in my shoulder. Nothing major, just noting it.  I supersetted incline with DB SLDL, which I'm really starting to enjoy. Worked up to 70#DB's today which is the heaviest I've gone so far. Solid WO.

Nutrition/Weight:

181.4

Tue 9/28/21 - GPP + Knee Ability

Garage Gym

(InvertRow)15,13,11

(Tibailis)22,15,15

(DBTri)35x12,40x11,8

(BBCurl)65x12,8,55x10

(LegRaise)3x12

(SeatDelt)15x12,12,12

(RevNordic)3x12

33 mins

GPP and some knee ability work. Nothing much to write about, just getting some work in.

Nutrition/Weight:

183.4

Sun 9/26/21 - Full Body (Deadlift) Ironbound Gym

Ironbound Gym

(Deadlift)135x6,185x6,225x6,275x3,315x2,335x1,355x1,365x1,375x1,325x3,3,3,3

(FeetUpBench)95x8,135x8,155x8,165x8,8,8

(IsoInc)45x10,55x10,10,10

(PushDn)135x12,150x10,10

75 mins

Deadlift was 1@8, 4x3 @ 80%.  Warming up felt good and I got a fair amount of singles in as they kept feeling good. Heaviest I've gone in a while. Top single was @RPE8.5ish.  Backed off to 80% and these felt good throughout.  Next was feet up bench for sets of 8 @PRE 6,7,8x3. Then I did 3 sets of iso inlince plate loaded machine.  Finsihed up with some triceps work. Really good WO. Picked up a zip up hoodie from Ironabound!

Nutrition/Weight:

NA - In Williamsburg at Mom and Dads' for the weekend with Gregg.

Sat 9/25/21 - Fishing Trip w/ Gregg

Fishing charter with Gregg leaving from Williamsburg. Not great fishing, but great having time together. Great having time with Mom and Dad and Gregg.

Thu 9/23/21 - Full Body (Bench)

Garage Gym

(Bench1Ct)125x6,146x6,165x2,185x1,205x1,215x1,225x1,185x6,170x6,6,6

(Pullups)12,6,6,8

40 mins

Started with paused bench for 1@8, 6@9, 6@70% x 3.  Top single was a bit over @RPE8, but felt decent. First back off set was @RPE8.5, other backoffs were on short rest @RPE7,7,8.5.  Pleased with this effort. Next I did pullups to finish the workout. Did AMRAP @PRE9 for first set, then did sets of 6. Felt good so last set did 8 reps WPRE9.  I did a full body WO yesterda and am travelling tomorrow but I wanted to get my bench workout in, so just did bench and pullups.

Nutrition/Weight:

181.2

Wed 9/22/21 - Full Body (Squat)

Garage Gym

(Squat)BWx8,barx8,95x8,125x4,155x8,165x8,135x8,10

(Incline1Ct)95x8,125x8,135x8,8,8

(DBSLDL)40x8,50x8,60x8,8

40 mins

Started with squat working up to 8reps @PRE8, then backing off for 2 sets. These felt really good and I did 10 reps last set. Next I supersetted paused incline and 1 leg DB SLDL's.  I kept it a bit light on incline because I'm not taking a rest day tomorrow and will be benching. Went heavier on SLDL's than past couple weeks and I'm enjoying these for what they are, and for the balance and core aspect.

Nutrition/Weight:

180.4 

Mon 9/20/21 - Full Body (Deadlift)

Garage Gym

(Deadlift)185x6,225x3,275x3,315x1,335x1,275x6,6,6,10

(FeetUpBench)95x8,125x4,145x4,165x8,175x8,180x8,170x8

(DBInc)60x10,50x10,10

50 mins

Backpacking trip this weekend and I carried around 55-60 pounds back up the mountain yesterday. Back was fatigued and everything felt heavy warming up. I worked up to a single @RPE8. It was fairly light, but still felt heavy today. Back off's started OK and got better as I went. Last set feeling really goood and did 10 reps instead of 6, and still @RPE8.  I supersetted bench along with deadlifts working up to 8reps @PRE 7,8,9 -5%, 1x8. Actual RPE's were @RPE 6, 8, 9, then the first back off was again @RPE9.  Then I did incline. First set was good, dropped weight and this still got hard about mid way through the sets. Solid WO after a long weekend.

Nutrition/Weight:

180.8  Weight not bad after all I ate yesterday on the way home from the mountains and then once we were home.

Sat & Sun 9/18/21 & 9/19/21 - GSMNP Clingman's Dome to Double Spring Gap Shelter

Saturday: Clingman's Dome to Double Spring Gap ~3.5 miles.

Day started off clear, then cloudy, then mist, then thunder, rain, lightening, poured down rain.  Made it to the shelter.  Taryn played in the dirt and rain, got SO over tired but just wouldn't nap/sleep until we all went to bed around 8:30pm.  It was a long day (up @5am, drive 4 hours, hike, etc.).

Met a nice park ranger who tented at the shelter, as well as 2 flight attendants from Atlanta. They also tented outside.  We had the double decker 14-person shelter to ourselves.  

Sunday we hiked back to Clingman's Dome. Harder climb than we thought it was going to be. I carried both packs most of this trip, Sarah did double duty yesterday. She's a strong trooper!

Despit the rain, we were both glad we went and it's always great to be in the mountains.

Fri 9/17/21 - Full Body (Bench)

Garage Gym

(Bench1Ct)125,155x6,175x3,195x1,205x1,215x1,185x6,170x6,6,6

(BandSquat)3x15

(BOR)135x12,155x10,10

40 mins

Started with paused bench for 1@8, 6@9, 3x6@70%. Top single was fine, still stuck around this weight. First back off was @8-8.5 at close to 80%. Back offs at 70% were good.  Next I supersetted band squats and bent over rows. Didn't let the rows hit the floor today. These were harder than off the ground.

Nutrition/Weight:

179.6

Wed 9/15/21 - Full Body (Squat)

Garage Gym

(Squat)95x8,125x8,135x8,8,8

(Incline)95x8,135x8,155x8,145x8,8

(SLDL)135x10,185x10,10,10

34 mins

Crazy busy schedule today, had to make this quick. Squat was 8@RPE6,7x3 on 1.5-2 mins rest. Supersetted incline and SLDL. Back was fatigued from pullups yesterday so I kept SLDL fairly light. Incline was 8@RPE7,8 -5% 2x8.

Nutrition/Weight:

180.0

Tue 9/14/21 - GPP + Knee Ability

Garage Gym

(Pullups)10,8,8,8

(Tibialis)20,17,16,17

(Curl)30x10,25x12,25Hx12

(DBTri)35x15,12,10

(HangLegRaise)10,10,12

(SeatDelt)15x12,12,12

(RevNordic)3x12

(Pullover)35x15,15

40 mins

GPP and some knee ability work today. Pullups are coming back slowly but surely. Starting to feel a bit more natural and first reps are getting easier. Pleased with these. I increased wieght on seated delt raises and kinda liking them. Added pullovers at the end.

Nutrition/Weight:

180.6

Sun 9/12/21 - Full Body (Deadlift)

Garage Gym

(Deadlift)135x6,185x6,225x6,275x3,325x1,275x6,6,6,6

(FeetUpBench)95x8,125x5,145x8,155x8,165x8,170x8,8

(DBInc)60x12,10

40 mins

Deadlift for 1@8, 3x3@80%, 2x6@70% was the plan. Spent 3.5 hours weed wacking yesterday + trimming bushes, back was fried so deadlift was definitely impacted today. Warmups my lower back felt tight and everything felt heavier than usual. I worked up to a single 40-50# lower than normal, and decided not to do 80% backoffs. Dropped to ~70% and did some volume. Back felt much better once warmed up, but still not ready for planned WO. Next was feet up benc for 8@RPE 6,7,8x2. Still getting used to this movement. Improved from last week. Finished with some DB incline.

Nutrition/Weight:

181.4

Fri 9/10/21 - Full Body (Bench)

Garage Gym

(Bench1Ct)135x6,165x6,185x3,205x1,220x1,175x6,6,6,6

(BandSquats)4x12

(DBRow)45x10,50x10,10,10

46 mins

Started bench for 1@8, 4x6@75%. Top single was over @PRE9, back off sets went @RPE7,7,8,9. Supersetted band squats (paused) with 1 arm DB rows. Band squats really work the quads. Solid WO.

Nutrition/Weight:

180.8

Thu 9/9/21 - GPP + Knee Ability

Garage Gym

(Pullups)8,8,8,8

(Tibialis)20,16,15,15

(Curl)55x12,12

(DBTri)30x12,12

(SeatDelt)10x12,12,12

(HangLegRaise)3x10

(SplitSquat)2x10

20 min walk

60 mins

Started with pullups and tibialis. Pullups felt much better today, first reps felt nice and easy. Pleased with 4x8.  RPE was probably @7,8,8,9. Next was 2 sets BB curls and lying DB extensions. Then I did seated delt raises with hangling leg raises. After 10 reps, I held as long as I could (not long, about 1 min). Finisehd with 2 sets split squats just to get some mobility/blood flowing in my legs.

Nutrition/Weight:

181.0

Wed 9/8/21 - Full Body (Squat)

Garage Gym

(Squat)95x8,115x8,135x8,145x8,155x8,8

(Incline)95x8,135x4,165x2,185x1,195x1,150x8,8,8,8

(DBSLDL)40x10,50x8,8,10

54 mins

Started with squat for 8@RPE 6,7,8x2. Felt pretty good about this after all the hiking, standing, walking this weekend in Roanoke. Next was incline for 1@8, 4x8@70%. Felt good here. About the same as last week.  Supersetted incline with 1-leg DB SLDL's again but went a little heavier. Enjoying these, but really should get back to RDL's, or mix them in if I want my deadlift to improve.

Nutrition/Weight:

180.6