Sun 5/30/21 - Full Body (Deadlift)

Garage Gym

(Deadlift)185x6,225x6,255x3,275x3,295x6,305x6,315x6,300x6,6

(PinBench)125x6,155x5,170x6,175x6,180x6,170x6

(DBShldr)40x12,30x12,12

60 mins

Started with deadlift for 6 reps @RPE 7,8,9 -5% for 1-2x6. Felt good and rated top set @RPE8 and decided not to go any heavier. Back off sets were same as top set last week. Very pleased with this. Next was pin bench for 6 reps @RPE 7,8,9 -5% for 1-2x6. Top set was @RPE9 and first back off was also @9 so I stopped there. None of the heavy sets here felt "good", but still went heavier than last week and got it done. Finished up with DB shoulder press for 70%AMRAP, 63% 2x12. I increased weight on top set this week, but kept back off weight the same. Certainly a bigger % decrease than prescribed, but corret weight for today. Very pleased with this.

Nutrition/Weight:

179.8 this morning. Getting lean, feeling great about keeping/increasing strength!

Fri 5/28/21 - Full Body (Bench)

Garage Gym

(Bench)125x6,155x6,175x3,190x6,195x6,200x6,190x6

(BoxSquat)95x10,115x10,145x10,10

(LowDBInc)80x10,60x12,12

(Pushup)2x12

(Crunch20#)2x10

62 mins

Started with bench for 6 reps @RPE 7,8,9 -5% 1-2x6. Felt good here, but definitely top end of RPE's. First back off was @9, so I didn't do any more. Next we did box squats for 10 reps @ 6,7,8x2.  Hadn't done box squats in a while and they felt good. It was getting warm in the garage and I got a good sweat going. Next was low DB incline for 70%AMRAP, 63% for 2x12. I'd been using 70#DB's for my top set, but I got 15 reps last week so I bumped to 80#'s today. I was pleased with 10 reps here and happy to get 2x12 with 60's.  Finished up with 2 sets each of pushups and weighted crunches. Very good WO.

Nutrition/Weight:

179.8 this morning.  Broke 180 this morning after hovering around it for the last week. Still feeling great, even getting stronger in some lifts. Solid!

Thu 5/27/21 - Cardio

 54 min brisk walk. Sunny, mid 90's, hot.

Weighed 180.0 this morning.

Wed 5/26/21 - Full Body (Squat)

Garage Gym

(Squat)95x6,125x4,145x3,165x6,180x6,190x6,175x6,6

(Incline1Ct)95x6,,135x4,155x6,160x6,165x6,155x6,6

(SLDL)135x8,155x8,185x8,225x8,8,8

66 mins

Started with squat for 6 reps @RPE 7,8,9 -8% 2x6. Working up felt good so bumped more than scheduled on 2nd and top working set. Back offs were good. Warm and humid this morning and first workout of the year I've really needed a towel to wipe sweat off my face/head. Next was incline w/ 1count pause for 6 reps @RPE 7,8,9 -5% 2x6. These were good. Same top weight as last week at about same RPE, but higher back offs this week. Finished up with SLDL. Warmup set at 135 felt heavy, but 155 and 185 felt good so I went up to 225 and rated these @RPE7ish.

Nutrition/Weight:

180.2 this morning. 

Tue 5/25/21 - GPP + Knee Ability

Garage Gym

(InvertRow)15,12,12

(Tibialis)25,20,20

(StepUp)2x20

(SidePlank)3x45

(TriExt)3x15

(BBCurl)55x15,65x10,10

(RevNordic)2x12

(LyingLegRaise)2x15

(Delt)2x15

49 mins

GPP and knee ability today. I took it easy on knee stuff since my knees were a bit stiff yesterday and today, kept step ups and reverse Nordics to 2 sets each. Not much else to write about. Feeling good, leaning out slowly but fairly steadily.

Nutrition/Weight:

180.6 this morning. 

Mon 5/24/21 - Cardio

52 min brisk walk. In the 90's and sunny, starting to feel like summer.  But, it hasn't been very humid yet so it's still fairly nice.

I weighed 180.8 this morning. Solid for after a weekend.

Sun 5/23/21 - Full Body (Deadlift)

Garage Gym

(Deadlift)135x6,185x6,225x4,245x3,260x6,280x6,300x6,8

(PinBench)125x6,145x4,165x6,170x6,175x6,6

(DBShldr)35x12,30x15,12

(Delt)5x14,14

(Crunch)20,15

58 mins

Started with deadlift for 6 reps @PRE 6,7,8x2-3. Projected top weight was 285#. Working up felt good so I took slightly larger jumps than planned for top sets at 300#. First set at 300# was RPE 7ish and did 8 reps @RPE8-8.5 on last set. Very pleased with this. Pin bench was 6 reps @RPE 6,7,8x2. Actual RPE's were slightly higher across the sets, but still manageable. Shoulder press was 70%AMRAP + 63% for 2x12. I was under RPE here, but that was good since these slightly bother my left shoulder. Finished up with some light delt work and crunches. Solid WO.

Nutrition/Weight:

180.2 this morning. Feeling strong as I continue to lean out.

Sat 5/22/21 - GPP

Garage Gym

(SkullCrusher)70x12,12,12,12

(SidePlank)4x30

(Curl)70EZx10,10,55BBx10,10

(ShldrTap)4x12

25 mins

Some arm and core GPP in the morning. Skull crushers and simlar movements still bother my left shoulder, especially when not fully warmed up. They felt better as I went along but have to limit ROM a bit and not let elbow travel overhead too far as I'd prefer. Curls were 2 sets EZ bar, 2 sets barbell. Shoulder taps were handstand position, one arm tap opposite shoulder. This felt more like a triceps/shoulder movement than core as it was supposed to be. Meh.  

Nutrition/Weight:

182.2 this morning. 

Fri 5/21/21 - Full Body (Bench)

Garage Gym

(Bench)125x6,145x6,165x4,175x6,185x6,195x6,6

(LandmineSquat)35x10,60x10,75x10,10

(LowDBInc)70x15,60x12,12

(Pushup)2x12

(Crunch)2x15

58 mins

Started with bench for 6 reps @RPE 6,7,8x2. Overshot RPE a bit with top 2 sets @RPE 8.5-9 instead of 8. Fairly pleased with the top sets though.  Next I did landmine squats. I worked up to what I thought was going to be in RPE8 range, but I was probably @7. Next I finally got over the 13 rep hump on 70# incline and I got 15 reps and got 2x12 for back offs. Finished up with some pushups and crunches. Pleased with pressing today.

Nutrition/Weight:

180.8 this morning. 

Thu 5/20/21 - GPP + Cardio

Garage Gym

(Cardio)40min

(T-BarRow)35x15,60x15,85x12,12,12

(LyingLegRaise)5x10

55 mins

Brisk walk for cardio, then I did t-bar rows and lying leg raises. I hadn't done t-bar rows in a LONG time. Felt good to change it up a bit from inverted and seal rows. Legs/knees feel really good after yesterdays squat session.

Nutrition/Weight:

180.8 this morning. 

Wed 5/19/21 - Full Body (Squat)

Garage Gym

(Squat)95x6,105x6,135x6,155x6,165x6,175x6,185x6

(Incline1Ct)95x6,115x6,140x6,150x6,160x6,165x6,150x6,6

(RDL)135x8,185x8,205x8,225x8,245x8

60 mins

This is week 6 of hypertrophy block, but I want to transition to a powerbuilding block.  We go to the beach in a couple weeks so instead of starting powerbuilding, I'm going to continue with my hypertrophy exercises, but reduce reps slightly (8's to 6's, for example).  Started with squat for 6 reps @RPE 7,8,9. I wasn't sure how heavy I'd be able to go so working sets were more than 3. Pleased that I got up to 185x6 for top set after knees had been cranky for about a week. Next was 1 count paused incline for 6 reps @RPE 7,8,9 -5-8% 2x6. Very pleased that I worked up to a good set at 165#.  Finished up with RDL's for 8 reps @RPE 7,8,9.  Solid WO.

Nutrition/Weight:

181.4 this morning. 

Tue 5/18/21 - GPP + Knee Ability

Garage Gym

(InvertRow)15,15,13,11

(Tibialis)25,20,20

(StepUp)3x20

(SidePlank)3x20

(TriPushDn)3x15

(Curl)30x13,25x10,25Hx10

(RevNordic)2x10

(Crunch)3x12

(Delt)3x12

60 mins

GPP and some knee ability.  I took it easy on reverse Nordic's because I squat tomorrow and those can be challenging on my knees if volume is too high or I go too deep. I got some better volume on inverted rows today. Not much else to write about. Just getting work in.

Nutrition/Weight:

181.4 this morning.  

Sun 5/16/21 - Full Body (Deadlift)

 Garage Gym

(Deadlift)135x8,185x5,225x8,245x8,265x8,245x8,8

(PinBench)115x5,135x5,145x3,155x8,160x8,170x8,160x8,8

(DBShldr)35x12,30x12,12,12

60 mins

Started with deadlift for 8reps @RPE 7,8,9 -8% 1-3x8. I haven't deadlifted with working weights in 3 weeks, so I worked up to something that felt about @RPE 7-8, then backed off for 2 sets. Left shoulder still not 100% but getting better. Pleased with this effort.  Next was pin bench for 8 reps @RPE 7,8,9 -5% + 2x8. I worked up to a top set 5# heavier than last week and my back offs were 5# heavier as well. Felt good today here.  Finished with DB shoulder press w/out back support. These felt OK-ish on my left shoulder, I hit the reps and stayed away from failure.  Solid WO.

Nutrition/Weight:

180.0 this morning. Hit goal #1. Next is 175#. Started down from 190.6 5 weeks ago.

Sat 5/15/21 - GPP (plus strawberry picking)

Strawberry picking in the morning with Sarah, Taryn, Rich and Becky. Taryn LOVED picking (eating) strawberries, then seeing the farm animals and playing on the big slide built on an old fire truck. 

We got 12.5 pounds of berries.  

Garage Gym

(SealRow)25x15,30x12,35x12,12

(Plank)4x60

(DBTri)25x15,15

(Curl)30x12,25Hx12

25 mins

GPP day. Started with seal rows supersetted with planks. Then 2 sets DB triceps extensions, a set of curls and a set of hammer curls. Lying DB tri's were hard on my left shoudler, so I kept them light for higher reps with slow negatives.

Nutrition/Weight:

182.2 this morning. 

Fri 5/14/21 - Full Body (Bench)

 Garage Gym

(Bench)125x8,155x5,170x8,175x8,185x8,175x8,8

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

(LowDBInc)70x13,60x12,8,8

(Pushups)2x12

(Crunch)2x15

70 mins

Started with bench for 8 reps @RPE 7,8,9 -5% 1-3x8. Top set was estimated at 181, but my 2nd set at 175 felt fairly easy so I bumped to 185 instead of 180. This was 5# up from last week and then my back offs were also 5# heavier than last week. Happy with this pressing. My knees were super tight after squats on Wednesday and front squat rack position might be contributing to my collar bone pain, so I did band squats. I attach a band to the rack, stand inside and did squats focusing on the quads. I held plates in front of me and progressed up to a 45# plate. I liked these, though I think I need to go heavier. Perhaps hold a DB instead of plates. Could feel these very much in my quads. Then we did low incline. I'd gotten 13 reps with 70# the last 2 weeks and I really wanted to beat that. I almost had the 14th reps but the left one started to fail and I dropped them both. Sarah tried to help, but nothing she was strong enough to do. My first back off was very good, especially considering the failed rep on prior set. Then the last 2 sets I could only manage 8 reps, and I needed an assit on the last one.  We finished up with some feet-up pushups and crunches. Good WO.

Nutrition/Weight:

181.8 this morning.

Wed 5/12/21 - Full Body (Squat)

 Garage Gym

(Squat)65x8,75x5,95x6,115x8,135x8,145x8,8,8

(Incline1Ct)95x8,115x4,135x8,140x8,145x8,135x8,8

(RDL)135x12,12,12

50 mins

Feeling really run down today. Probably combination of not recovered from all the mulch work this weekend, plus body adjusting/fighting 2nd shot.  Workout was supposed to start with squat for 8 reps @RPE7,8,9 -8% +1-3x8. My left knee was bothering me a little bit, but really I just felt super fatigued after each set warming up. I worked up to a reasonably challenging weight and did 3 top sets, about 20-25# lighter than planned.  Next was 1count paused incline for 8 reps @REP7,8,9 - 5% 1-3x8.  This felt better/easier than squats and I was able to increase weights from last week. Pleased with this. I supersetted some light RDL's for 3 sets during incline. I didn't have the energy to push weight here and it's probably good to take it easy with my left shoulder stuff going on.

I'm happy with this workout. I felt unmotivated, really fatigued. But I let that and RPE determine the weights and I still got some work in.

Nutrition/Weight:

183.0 this morning.

Tue 5/11/21 - GPP + Knee Ability

Garage Gym

(Tibialis17")22,20,20

(InvertRow)12,12,14

(RevNordic)2x15

(LyingLegExt)3x12

(TriExt)3x15

(BBCurl)55x12,65x12

(IncDelt)5x12,12

(Crunch)2x10

(Cardio)20

55 mins

GPP + a bit of knee ability work today. Left pec/shoulder is still bothering me. Pain seems to be "moving around" which is really frustrating. First it was mostly my left pec, then pec + shoulder, then shoulder + collar bone, now it's also into my traps. I think my body is compensating for something and it's causing stress elsewhere.  It's not "painful", more discomfort, especially when I'm stationary for a while (and while sleeping).

Anyway, GPP was fine, nothing really to write about other than I did some delt work lying face down on the incline bench. Very light weight at 5#, but these were challenging.

Nutrition/Weight:

182.8 this morning. 

Mon 5/10/21 - Full Body (Deadlift)

 Garage Gym

(Deadlift)135x8,155x8,185x8,8,8

(PinBench)95x8,125x6,145x8,155x8,165x8,155x8,8

(DBShldr)25x12,30x12,12,12

40 mins

Spent Sat and Sun moving and spreading 22 cubic yards of mulch. 6-7 hours Saturday, 5 hours Sunday. Back and arms were dead Sunday afternoon. Had a great weekend with Sarah and Taryn, hope Sarah had a good Mother's day.  I think she did.

So given the weekend work, we skipped the WO on Sunday and I didn't have high expectations for today's workout. I wasn't planning on deadlifting at all given all the shovelling and hauling a wheelbarrow around all weekend. As I warmed up on pin bench I put 135 on the bar for deadlift and did 1 rep. Wow, felt that in my back. Decided not to do any more.  As I continued to warm up on bench, I gave 135 another shot and 8 reps felt good. I added 20# and another set felt good. I ended up doing 3 "top" sets at 185. Very light, but it felt good to get some movement in my back and blood flow will probably help. Happy that I stuck with it.

Pin bench was 8 reps @RPE 7,8,9 -5% +2x8.  I didn't know what to expect here, but I felt surprisingly good and worked up higher than last week. Pleased with this. For DB shoulder press, I didn't do the top set of 70% AMRAP because my left pec/shoulder is still bothering me. So I warmed up 1 set, then did the 3x12 reps.  Solid WO considering expectations.

Nutrition/Weight:

183.4 this morning.

Friday 5/7/21 - Full Body (Bench)

Garage Gym

(Bench)115x6,135x4,160x4,170x8,175x8,180x8,170x8,8

(FrontSquat)75x5,95x5,110x10,115x10,125x10,115x10,10

(LowDBInc)70x13,60x11,8,50x12

70 mins

It's been a busy week, didn't feel like I had a lot of energy, legs felt tired.  Bench was 8 reps @RPE 7,8,9 -5% 1-3x8. Felt good here working up to top set @PRE 8.5. Solid back off sets, first @8, 2nd at 8.5, didn't do a third. Front squats went really well, much better than expected from how my legs felt. They were 10 reps @ 7,8,9 -5% 2x10.  Top set was projected at 120, but was feeling good so I did 125. First back off was @RPE7, 2nd was 8.5-9. I think this was more because the front squat hold was getting harder than my legs were feeling it.  Next was DB incline. Top set was good, first back off at 60# was 1 better than last week. 2nd set at 60 I died. Dropped to 50# and got 12.  I still can't come close to the 70% AMRAP, 63% 3x12 on these or shoulder press. Really pleased with this WO. Body is getting used to higher rep volume.

Nutrition/Weight:

181.0 this morning.

Thu 5/6/21 - GPP + Knee Ability

Garage Gym

(KOT)2mins

(SealRow)25x12,30x12,35x12,12

(Tibialis17")3x20

(RevNordic)3x12

(LyingLegRaise)3x12

(TriExt)3x12

(BBCurl)50x12,55x12,60x12

36 mins

GPP + a bit of knee ability work today. Stared with Knees Over Toes warmup for 2mins getting pretty deep by the end of the hold. Then I did seal rows with tibialis raises. Seal rows were controlled keeping watch on my left shoulder. Some pull movements seem to really bother it.  Then I did reverse Nordics with lying leg raises. Finished up with triceps extensions and barbell curls. 

Nutrition/Weight:

181.8 this morning. Weight is coming down nicely.

Wed 5/5/21 - Full Body (Squat)

Garage Gym

(Squat)75x5,95x5,125x5,145x8,155x8,165x8,8,8

(Incline1Ct)95x8,115x8,125x8,135x8,140x8,130x8,8

(RDL)125x12,185x12,12,12

56 mins

Still nursing my left shoulder/pec a bit and it's still uncomfortable at times. Squat was 8 reps @ RPE6,7,8x3. Felt good today and happy to be slowly walking the weight up here.  Next was 1 count paused incline for 8 reps @RPE7,8,9, -5% 1-3x8. Switched to paused reps for these this week and will likely keep doing them.  Trying to be a bit cautious here w/ my shoulder, but really felt pretty good. Went heavier than last week and back offs felt good. I went a little lighter on RDL's today and didn't walk the weight up. I really just hit a warmup set and then 3 moderate working sets. These do seem to bother my shoulder and is why I didn't deadlift last Sunday. Solid WO. 

Nutrition/Weight:

183.4 this morning. Weight is starting to come down.

Sun 5/2/21 - Full Body (Deadlift)

 Garage Gym

(Deadlift)Skip

(PinBench)95x8,115x5,135x8,145x8,150x8,8,8

(BBCurl)45x12,50x12,55x12

(TriPushDn)3x15

(Crunch)3x12

38 mins

Left shoulder/pec is not improving significantly, so I decided to skip deadlifts and shoulder press today. Pin bench felt OK so I did that for 8 reps @RPE 6,7,8x3.  Then I did some barbell curls, tri pushdowns and crunches. Just doing what I can and working around the shoulder.

Nutrition/Weight:

186.4

Sat 5/1/21 - Run

 30 min run + 15 c/d w/ Salem