Fri 8/27/21 - Full Body (Bench)

Garage Gym

(Bench)125x6,155x6,175x3,190x1,205x2,215x2,165x6,6,6,6

(FrontSquat)75x8,95x8,8

(BOR)185x13,155x10,10

(Pullover)30x15,15

60 mins

Started with bench for 1@8, then 4x6 @70%.  I ended up doing a top double instead of a single.  Just felt like it?  Next were light front squats for 3 sets. Next was bent over row 70%AMRAP, 63% 2x10.  Finsihed up with pullovers for a bit of accessory work.

Nutrition/Weight:

180.2

Wed 8/25/21 - Full Body (Squat)

Garage Gym

(FrontSquat)75x8,85x8,95x8,105x8,8,8

(Incline)95x6,125x6,145x3,165x2,175x2,185x1,195x1,155x6,6,6

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

(IncFly)15x15,20x15,15

55 mins

Back in the home garage gym! Started with front squats working up to 3 top working sets. Felt pretty good, hadn't done them in a while. Next was incline for 1@ RPE8, then 3x6 @70%.  Next were RDL's working up to 2 sets @PRE8. Finished up with some incline fly's.  Haven't done any accessory chest work in a while.

Nutrition/Weight:

180.2

Tue 8/24/21 - GPP + Knee Ability

Garage Gym

(InvertRow)15,15,13

(Tibialis)20,17,15

(StepUp)3x15

(DBTri)30x15,13,13

(RevNordic)3x12

(Curl)55x12,12,12

(SeatedDelt)10x15,15,15

(Crunch)3x13

38 mins

GPP and knee ability.  Gotta get consistent about knee ability again.

Nutrition/Weight:

182.2

Sun 8/22/21 - Full Body (Deadlift)

Ironbound Gym, Williamsburg

(Deadlift)135x6,185x6,225x3,275x3,315x3,3,3,3,275x6,6

(DBInc)60x8,70x8,75x8,8

(IsoShldr)50x12,55x10,10

(LyingLegRaise)3x12

(Curl)30x12,10,25Hx10

68 mins

Ironbound Gym again today. Started with deadlift working up to triples @315#, then 2 back off sets of 6 @275#. Felt really good. Next was DB incline for 4 sets.  Next we did an iso-shoulder press machine I LOVE for 3 sets. Finished up with some triceps and ab work.

Nutrition/Weight:

In Williamsburg, no scale

Sat 8/21/21 - Full Body (Squat)

Ironbound Gym, Williamsburg

(Squat)75x6,95x6,135x6,145x6,10

(Bench1Ct)95x6,115x6,135x6,165x6,185x6,165x6,8,8

(PullDn)110x10,140x8,120x8,8

(TriPushDn)70x10,60x10,10

(CaptChair)3x10

62 mins

Went to Ironbound Gym in Williamsburg while visiting my parents. Started with squat for sets of 6 reps with 10 reps on last set. Kept it light, knees were a bit cranky.  Next was bench working up to 6@RPE 9, then backed off for 3 sets.  Next we did pulldowns for 3-4 sets. Finished up with triceps pushdowns and leg raises in the captain's chair thingy.

Nutrition/Weight:

In Williamsburg, no scale

Wed 8/18/21 - Upper

Ida Lee Gym

(LowDBInc)60x10,80x10,85x6,70x6,6,6

(SeatRow)160x10,8,8,8

(DBShldr)35x12,40x12,12,8

(PullDn)160x8,120x10,10

47 mins

Started with low DB incline working up to a heavy set and then backing off. I thought top weight might be 80's and I did AMRAP, but I should have done 6-8 and saved it for the 85#DB's where I only got 6 reps. Good back off work.  Next was 4 sets seated rows. Then DB shoulder press. Finished up with some pulldowns.  I love my garage gym, but I do miss cable rows and pulldowns.

Nutrition/Weight:

NA

Sun 8/15/21 - Upper

Ida Lee Gym

(Bench2Ct)135x6,165x6,185x6,190x6,165x6,6,6

(PullDn)160x8,8,8,8

(Inclinde)135x12,10,8

(TriPushDn)73x12,10,65x8,50x12

62 mins

Started with 2 count paused bench for 6@RPE 8,9, 3x6 @70%. Solid pressing. Then we did pulldowns for 4 sets. Next we did incline. Pleased with set of 12 reps @135#. Finished with some triceps work.

Nutrition/Weight:

NA

Fri 8/13/21 - Full Body (Bench)

Garage Gym

(Bench1Ct)185x3,200x1,215x1,190x3,3,3,165x6,6,6

(BandSquat)3x12paused

(BOR)185x13,155x12,12

40 mins

Started with bench for 1@8, then 3x3@80%, then 3x6@70%. Solid pressing and volume.  Next I did band squats, paused. Really felt these in my quads. Supersetted Bent Over Rows with squats. Pleased with 13 reps at 185#.

Nutrition/Weight:

182.2

Wed 8/11/21 - Full Body (Squat)

Garage Gym

(Squat)115x6,135x6,150x6,160x6,6

(Incline1Ct)95x6,125x4,155x3,175x1,190x1,155x6,6,6

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

62 mins

Started with squat for 6 reps @RPE 6,7,8x2.  No singles on squat while knees are coming around.  Next was incline for 1@8, 6@7-8x3.  Top single moved well and I could've bumped up another set, but time was short and it was probably heavy enough.  Finished up with RDL's for 8@6,7,8x3.

Solid WO.

Nutrition/Weight:

182.2

Tue 8/10/21 - GPP

Garage Gym

(SealRow)30x12,35x12,40x12,10

(HangLegRaise)4x10

(DBTri)35x12,40x10,8

(Curl)30x12,10,25Hx13

(Crunch)3x12

(Delt)5x15/15/15/,15/10/15

(RevNordic)3x12

40 mins

GPP day, just getting some work in.

Nutrition/Weight:

186.0 this morning. Bloated from weekend. Ate out with the kids a lot.

Sun 8/8/21 - Upper

Garage Gym

(LowDBInc)60x6,70x6,70x6,80x6,85x8,6,80x6

(SeatRow)160x8,8,8,8

(DBShldr)35x12,45x10,8,40x8

(PullDn)120x10,140x8,8,8

(TriPushDn)65x12,73x10,10

(Crunch)3x10,

(Curl)30x12,20Hx12

65 mins

Decided to just do an upper WO since we ran yesterday.  This is very similar to the standard "upper" wo I'd done for years before switching to the Barbell Medicine templates and more of the squat/bench/deadlift staples.  Enjoyed it and took advantage of some equipment we don't have in the garage. I was pleased with DB incline working up to a top set of 85#x8 reps.

Nutrition/Weight:

No scale in Leesburg.

Sat 8/7/21 - Run

 In Leesburg for the weekend and got a run in with Sarah and Taryn. It's been months since I ran, so I was pleased with this.

37 min run

Wed 8/4/21 - Full Body (Squat)

Garage Gym

(Squat)105x6,125x3,145x3,165x1,185x1,195x1,205x1,155x6,6,6,6

(Incline1Ct)125x6,145x3,165x2,185x1,195x1,165x8,145x6,6,6

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

54 mins

Started with squats for 1@8, 6@70% x 4 sets. Knees have been cranky so I got a decent single in and then backed off to 70% for some volume. Tweaked my back a little bit. Next was paused incline for 1@8, 6@9, 6@70% x 3 sets. Nothing new here, same top single as last week or two, same weight @9, then I backed off to 70% instead of taking 5-8% off. Supersetted incline and RDL's. Kept RDL's light because my back was a bit tight. Later in the evening, it got fairly tight/sore. Feeling better today as I write this.

Nutrition/Weight:

180.0

Tue 8/3/21 - GPP + Knee Ability

Garage Gym

(Pullups)4x6

(Tibialis)20,18,15

(TriExt)2x125

(Curl)30x10,25x12

(StepUp)2x20

(RevNordic)3x12

(Crunch)3x12

30 mins

GPP + knee ability. Haven't been consistent at all w/ Knee Ability lately and I have to get back to it. Same with pullups, these still bother my left shoulder a bit so I have to ease back into them.

Nutrition/Weight:

180.6

Sun 8/1/21 - Full Body (Deadlift)

Garage Gym

(Deadlift)135x6,185x6,225x6,275x3,315x1,335x1,355x1,320x3,3,3,3,275x6,6

(PinBench)95x8,125x5,145x45,165x8,170x8,175x8,165x8

(DBInc)50x12,60x12,12

50 mins

Early morning WO before the Resolve walk of hope.  Started with deadlift for 1@8, 4x3@80%, 2x6@70%. Working up felt good and top single was @RPE8-8.5. Back off triples went well, 5# heavier than last week and 1 more set. Back off of 6 reps were good, rated at RPE6 for first set, 7-8 for 2nd.  Pin bench was same story as last week. Working up felt good, but jump to 165 was probably too much. I wanted to do sets @RPE 6,7,8x2. I did 7,8,9, then back off to @8-8.5.  Finished up with DB incline.  Good workout. I supersetted deadlift and pin bench which gets fairly taxing.

Nutrition/Weight:

183.8

Sat 7/31/21 - GPP

Garage Gym

(SealRow)25x15,30x12,12

(HangLegRaise)3x12

(DBTri)35x12,12,12

(Curl)65x12,10,25Hx12

(Delt)5x15/15/15,15/10/10,12/10/10

(Crunch)3x12

35 mins

GPP workout between Imersive Van Gogh/lunch outing with Sarah and Taryn and pool/visit @Fred and Jonah's. 

Nutrition/Weight:

181.2