Wed 12/28/22 - Incline (Ida Lee Gym)

Ida Lee Gym

(Incline)125x6,145x6,165x6,145x6,6,6

(SeatRow)70x10,60x10,10,10,10

(DBDecline)50x12,60x10,75x8,8,60x10

(GobletSquat)40x10,50x10,60x10,70x10,10

65 mins

Ida Lee Gym in Leesburg.  Today would have been OHP day, but it's a hard setup in 1 rack for Sarah and I with the height difference, so we did incline instead. I worked up to a top set of 6, then backed off for 3 sets of 6.  We supersetted seated row with incline.  Next we supersetted DB decline with goblet squats.  The bench was really slick and we were sliding down the decline.  Made me thankful for the wonderful bench we have in our home gym.  It was nice going a little heavier on decline than I've been able to at home (lack of 5# increment DB's at the heavier weights), plus with good volume. The 60# backoff set at the end was paused reps and it was hard.  Went heavier on goblet squats than I have, they are much easier to hold onto than my hex DB's at home.  Solid WO.

Nutrition/Weight:

NA

Mon 12/26/22 - Squat/Legs (Ironbound Gym)

Ironbound Gym

(LegPress)90x10,10

(HackSquat)90x10,10,10

(DBBench)45x10,65x10,75x8,70x8,60x10,10

(Pull-ups)10,10,8,8

(DBInc)50x15,10,9

(Bicycle)3x25

68 mins

Ironbound Gym again.  Today was squat day, but the racks were taken and my lower back was feeling fatigued, so we started with leg press.  Surprisingly to me, this really put a LOT of stress on my lower back. Even light weights bothered it.  So I switched to an open hack squat machine.  Next we did DB bench, working up to a heavy set, then doing some back offs for 5 total working sets.  Next was some DB incline, then we finished up with some ab work.

Nutrition/Weight:

NA

Sat 12/24/22 - Deadlift (Ironbound Gym)

Ironbound Gym - in Williamsburg

(Deadlift)225x4,255x4,280x4,295x4,310x4,250x4,4,4,4

(Bench1Ct)135x6,155x6,175x6,185x6,155x6,6,6

(GobletSquat)55x10,10,10,10

(ShldrPress)50x12,60x10,8,50x9

68 mins

Ironbound Gym. Started with deadlift working up to a top set of 4, then taking off 20% for 4x4 back offs.  Top set was @RPE9, so I overshot a bit.  Next was bench, working up to a top set of 6@REP9, then. Backed off for 3x6 @RPE 7's.  Supersetted goblet squats with bench.  Finished up with iso shoulder press.  Solid WO.

Nutrition/Weight:

176.2

Wed 12/21/22 - OHP

Garage Gym

(OHP)75x6,85x6,95x6,6,6,6,6

(T-barRow)45x12,60x10,70x10,10,10,10

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

(DBDecline)60x8,70x8,8,8

41 mins

Got through this one quickly.  Started with OHP and t-bar rows.  For OHP I worked up to something that felt like @RPE 7, then did 5 sets there, ended up @RPE8ish.  Finished with fairly light, controlled, squats, which felt pretty good today, and DB decline. Still loving decline.

Nutrition/Weight:

176.0

Tue 12/20/22 - GPP + Pullups

Garage Gym

(Pull-ups)5,5,5,5,5,5,5,5,4,4=48

(DBTri)30x12,35x10,10

(Curl)20x12,12,12

(Plank)3x40

(SeatDelt)10x3x10

(Crunch)3x15

28 mins

GPP started with pull-ups 10 mins EMOM.  Very solid, pleased with these.  Next was DB triceps, curls and plank circuit.  Finished with seated delt raises and crunches.

Nutrition/Weight:

175.4

Sun 12/18/22 - Deadlift

Garage Gym

(Deadlift)225x4,245x4,160x4,175x4,290x4,235x4,4,4

(Bench1Ct)165x3,185x2,195x1,205x1,215x1,150x5,5,5,5

(GobletSquat)35x10,50x10,10,10

(SteepDBInc)50x12,40x10,10,10

63 mins

Started with Deadlift for 4@8, -20% 3x4. I tend to take too large jumps before I'm really warmed up on DL I think and so today I took moderate jumps. It felt better, but took a while.  Top set of 290#'s was rated @7-7.5, but decided that was heavy enough today as I build the DL back up after focusing on pull-ups for a while.  I supersetted paused bench with DL, working up to 1@8, then 4x5 at something around 70% 1RM.  Not sure what 1RM is right now, but 150#'s was fine for the purpose today.  The heavier sets felt "heavy".  No surprise since I don't think I've done anything over 185#'s in months.  Felt good to move something a bit heavier.  I'll keep this in rotation as my shoulder tolerates it.  Finished up with some goblet squats and steep angle DB incline.  Solid WO.

Nutrition/Weight:

177.8 - dinner last night at Brazilian steakhouse Chima.  So good, ate SO much.

Sat 12/17/22 - GPP

Garage Gym

(PullDn)100x4x12

(Plank)4x40

(PushDn)55x4x12

(Curl)25x12,12,Hx12,12

(Hang)30,30,40,40

(StepDn)6"x4x10

(Squat)3x30

(Crunch)3x15

(Delt)10x3x12

45 mins

GPP day.  I kind of felt like doing pull-ups, but figured I'd give them a break after a lot of sessions over the last week, including the b'day challenge.  So I did pulldowns and planks. Pulldowns I did 2 sets overhand, 2 sets underhand grip.  Next I did pushdowns and curls (2 sets normal, 2 sets hammer curls).  Next I did a circuit of dead hangs (under and over grip), step downs from 2 45# bumpers, and deep squat holds. Finished up with crunches and delts.  For delts I did a 10# plate on a rope and did raises from floor to overhead.

Nutrition/Weight:

175.8

Fri 12/16/22 - OHP

Garage Gym

(OHP)65x6,85x6,95x6,105x6,110x6,90x6,6,6

(DBRow)35x10,50x10,10,10,10

(Squat)65x8,8,75x8,85x8,8

(DBDecline)60x10,10,10,10

55 mins

Started with OHP working up to 6@8, -18% for 3x6.  Very pleased with these. I haven't really pushed OHP hard the last couple of weeks and had been stuck at 105#, but that felt fairly easy today so I bumped to 110#.  I supersetted DB rows with these. Haven't done 1-arm rows in a long time, felt good.  Finished up with light squats, narrow stance and some paused DB decline. Still loving DB decline!

Nutrition/Weight:

175.0 after big b'day dinner and 2 big servings of pumpkin crisp and ice cream.  Can't believe I wasn't higher than this.

Thu 12/15/22 - Birthday Pullup Challenge

Garage Gym

(Pullups)17,13,11,10=51 +7

(OHTri)60x12,12,12

(Curl)25x10,20Hx12,12

(Plank)3x45

(StepUp)6"x12,12,12

(Delt)5x15,15,15

50 mins

Started with the birthday pull-up challenge and I was VERY pleased with getting 51 in 4 sets.  Did a 5th set because Sarah still had to get some.  Super impressed with Sarah!  Sarah did awesome as well with 10,8,8,8,5=39.

Then I did some GPP that was kind of going through the motions.  

Very pleased with pull-ups and my weight management leading up to it!

Nutrition/Weight:

172.8

Wed 12/14/22 - Squat + Pullups

Garage Gym

(Squat)75x6,85x6,95x6,6,100x6,6

(Decline)135x6,155x6,6,6,6

(Pullups)4,4,4

(DBInc)50x12,10,10

52 mins

Started with squat, kept it fairly light. My lower back has been bothering me quite a bit, so I didn't want to do too much here today.  Next I did decline for 4x6 moderate weight.  Finished up with some explosive and easy pullups and DB incline.  

Nutrition/Weight:

173.6

Tue 12/13/22 - GPP + Pullups

Garage Gym

(Pull-ups)6,5,5,5

(Plank)4x45

(PushDn)50x15,15

(Curl)20x15,Hx15

(StepDown)6"x10,10,10

(HollowHold)3x30

30 mins

Started with pull-ups and planks.  Just wanted to do some easy pull-up work, keeping them explosive.  Next was pushdowns and some curls, both fairly light.  Finished up with some step downs and hollow holds. Haven't done step downs in a long time.  They're great knee pre-hab work. I was pleased I could do these without any pain at 6 inches (2 45# number plates).  I started these initially at 1 25# number.

Nutrition/Weight:

174.2

Sun 12/11/22 - Deadlift

Garage Gym

(Deadlift)205x4,225x4,275x4,225x4,4,4,4

(Bench1Ct)145x5,165x5,185x5,155x5,5,5,5

(GobletSquat)35x10,40x10,50x10,10,10

(SteepDBInc)50x17,45x12,12,10

(DBTri)30x13,11

(Curl)45x10,10

(Pull-ups)6,6,6

61 mins

Started with deadlift working up to 4@7, then backing off for 4x4. Wanted to take it easy on these because I also wanted to do a couple sets of pull-ups at end of WO and want to be ready for b'day pullup challenge in a couple days.  I supersetted paused bench with deadlift.  These were 5@RPE8, -15% 4x5.  Next was goblet squat with steep DB incline.  Pleased with 17 reps on first set of incline.  Next I supersetted some triceps work with 3x6 of pull-ups, just getting some fast reps in.  Finished up with 2x10 on barbell curls.

Nutrition/Weight:

174.4 broke through the 175# target weight!

Fri 12//9/22 - Pullups + OHP (Hit b'day goal weight early!)

Garage Gym

(Pull-ups)14,10,8,8,8=48

(OHP)75x6,85x6,95x6,6,6

(Squat)75x8,85x8,95x8,10

(DBDecline)60x10,10,10,10

60 mins

Started with last pull-up workout before the b'day challenge. They went fairly well. My GOAL was to keep all sets after the first set @RPE8 or lower.  I didn't keep RPE as low as goal, but nothing to failure, so not a total failure in that regard.  Next was overhead press for 6@RPE 6,7,8x2. Then finished up with squats and DB decline.  Happy to hit goal weight 5 days before birthday.

Nutrition/Weight:

175.0 - Hit b'day goal weight!

Wed 12/7/22 - Squat

Garage Gym

(Squat)115x4,135x4,155x4,165x4,135x4,4,4,4

(Decline)125x8,145x8,155x8,165x8,8

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

(DBInc)60x13,50x10,10

60 mins

Started with Squat for 4@8, -20% 4x4.  Felt good warming up, but weight felt heavy quickly.  Just been doing a lot of light squats and any moderate weight feels heavy fast. Still pleased with how they felt, but a little frustrated that squat seems to be in such a holding pattern.  Gotta remember that a few years ago I couldn't even squat on my knees.  So it's all a blessing.  Next was decline and RDL.  Finished up with some DB incline.  Decent WO.

Nutrition/Weight:

177.0

Tue 12/6/22 - GPP

Garage Gym

(PullDn)100x15,15,15,13,13

(PushDn)60x13,15,13,11

(Curl)30x12,10,20x15,Hx15

(Plank)4x40

(Delt)5x10/10/10x3

(Crunch)4x15

40 mins

GPP day. Started with pulldowns for high reps, 5 sets.  Next I did a circuit of pushdowns, curls and planks.  Finished up with delt complex and crunches.

Nutrition/Weight:

176.4

Sun 12/4/22 - Deadlift

Garage Gym

(Deadlift)235x4,255x4,275x4,285x4,230x4,4,4

(Bench1Ct)145x5,165x5,175x5,180x5,155x5,5,5

(GobletSquat)35x10,10,10,10

(SteepInc)50x15,45x10,10,10

59 mins

Started with deadlift working up to 4@RPE8, then backing off 20% and 3 sets of 4. Felt heavy, I think because of hard pull-up session yesterday.  275-285 should still be working up weight, not top set type weight.  I supersetted paused bench with deadlift, and this was good.  5# lighter than last week, but I rated the effort much lower.  Finished up with goblet squats and steep angle DB incline.  Solid WO.

Nutrition/Weight:

178.6 - Sushi and cereal last night spiked weight this morning.

Sat 12/3/22 - GPP - Pullups

Garage Gym

(Pull-ups)10,4,4,4,4,4,4,4,4,4,4=50

(OHTri)60x15,70x12,10,60x15

(Curl)25x12,10,10,20Hx12

(Plank)3x45

(Delt)5x15,10,10

(Squat)3x45

(Crunch)3x15

48 mins

Worked out with Sarah for the first time in a while.  Started with Pull-ups.  I did a set of 10, then 4 reps EMOM for 10 sets (11 sets total) for 50 total reps.  Pleased with how long I held sets of 4, not thrilled about first set of 10. I could've gotten another couple reps, but I was hoping to get 12-14 here @REP8ish.  Next we did triceps and biceps 4 sets each.  Next was planks and delt work. Delts were front, side, rear superset, 3 rounds of these.  First round I got sets of 15, next 2 were 10's.  Finished up with deep squat holds and crunches. Solid GPP day.

Nutrition/Weight:

176.4

Fri 12/2/22 - OHP

Garage Gym

(OHP)65x6,80x6,95x6,105x8,85x6,6,6

(T-Bar)45x10,55x10,65x10,75x10,10,55x10,10

(Squat)75x8,95x8,105x8,8

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

50 mins

Started with OHP and t-bar rows. OHP was decent, everything felt "heavy", but I have a real har dime judging RPE on OHP. On my top set I pushed it AMRAP for 8 reps @RPE 9.5.  Then I backed off 20% for 3x6. Rows were decent, working up to 2 top sets, then backed off for 2 more sets.  Next I did squats and DB decline. Knees have been not 100% lately so squatting has been light.  Although it was still light today, they at least felt REALLY smooth and easy (after warming up) today. Very happy with how they felt.  I went heavier on decline than I have since doing this consistently and it felt good.  Really enjoying barbell and DB decline lately and it's been a lot easier on my shoulders.

Nutrition/Weight:

175.4

Thu 12/1/22 - GPP + Cardio

Garage Gym

(DBTri)30x15,12,12

(Curl)25Hx15,12,12

(Crunch)15,15,15

(Hang)30,30,40,40

(RDelt)2.5x20/20/20

24 mins

2.75 mile walk in 48 mins

72 mins total

Walked and then did some quick GPP work.

Nutrition/Weight:

176.4

Wed 11/30/22 - Squat

Garage Gym

(Squat)75x6,95x6,115x6,135x6,6,6,6

(Decline)135x8,155x8,175x8,145x8,8,8

(RDL)135x8,165x8,8,8,8

(DBInc)60x10,50x10,10

54 mins

Pull-ups and some GPP. I was planning on doing sets of 6, then 5's and keep dropping. I did too many sets of 6 I guess because my first set of 5 became 4 and I barely held 4's for the next few sets.  Not super thrilled with this, but got the work in.  Pull-up challenge is getting close.  Weight is looking decent.

Nutrition/Weight:

176.8

Tue 11/29/22 - Pullups & GPP

Garage Gym

(Pull-ups)6,6,6,6,4,4,4,4,3,3,3,3=52

(PushDn)60x12,12,12

(Curl)25x12,20x12,20Hx15

(Plank)3x60

35 mins

Pull-ups and some GPP. I was planning on doing sets of 6, then 5's and keep dropping. I did too many sets of 6 I guess because my first set of 5 became 4 and I barely held 4's for the next few sets.  Not super thrilled with this, but got the work in.  Pull-up challenge is getting close.  Weight is looking decent.

Nutrition/Weight:

177.6

Sun 11/27/22 - Deadlift

Garage Gym

(Deadlift)185x8,215x8,225x8,8,8

(Bench1Ct)150x5,165x5,175x5,185x5,155x5,5,5

(Squat)65x8,8,75x8,8

(SteepInc)50x10,45x10,10,10

56 mins

Started with deadlift for sets of 8 reps. Been doing 4's, just didn't feel up to moving heavier weight today. I supersetted paused bench with deadlift.  Finished with light barefoot squats and steep angle DB incline. Feeling worn out from the weekend in the mountains (Lake Santeetlah) and visiting Bryson City.

Nutrition/Weight:

178.4

Thu - Sat 11/24 - 11/26 - Thanksgiving

 Spent Thanksgiving at Lake Santeetlah near GSMNP. 

Thursday we hiked around Joyce Kilmer Memorial Forest for about 3 hours, let Taryn dictate pace for the most part, so we did 3 miles.

Friday we drove on the Cherohala Skyway, but it was mostly fogged in.  Then we went to Bryson City and spent the afternoon at the train museum and shopping.  Cute little downtown area. 

Saturday, Taryn got sick last night, so we walked around the lake/neighborhood in the morning, then headed home so she could sleep in her own bed.

Wed 11/23/22 - Pullups & Decline

Garage Gym

(Pull-ups)5,5,5,5,5,5,5,5,4,4,4 = 52

(Decline)145x8,165x8,8,8

(Goblet Squat)35x10,10,45x10,10,10

(SteepInc)50x12,40x10,30x10,25x10

40 mins

Started with pull-ups 11 minutes EMOM for 52 total reps.  Felt good about these and didn't take any sets to failure.  Next I supersetted decline and goblet squats.  Decline I was going to do a set @RPE 8 and back off 15% for 3x8, but I decided to do 3 top sets instead.  I rated them @REP 7, 8, 8.5.  Finished up with drop sets on steep angle incline.  All these were @RPE 9-10.

Nutrition/Weight:

177.0

Tue 11/22/22 - GPP + Cardio

Garage Gym

(PushDn)60x15,13,13

(Curl)25x15,10,10

(Plank)4x40

(Hang)30,30,40,40

(Squat)4x30

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

2 Mile walk in 38 mins

70 mins

2 mile walk and then did some GPP.  First did arms, then did circuit of plank, dead hang and deep squats.  Finished up with a bunch of delt work.

Nutrition/Weight:

177.0

Mon 11/21/22 - OHP

Garage Gym

(OHP)75x6,95x6,105x6,6,6,85x6,6,6

(T-Bar)45x10,60x10,70x10,10,10,10,45x15

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

(DBDecline)50x10,60x10,50x10,10

45 mins

Started with OHP, plan was 6@8, -15% 3x6.  I ended up doing 3 sets at the top @8 weight, and actuals were @8.5, 8.5, 9.5.  Backed off 20% and these got heavy as well.  I supersetted OHP with t-bar rows.  Finished up with sets of 8 on squat and some 1-2count paused DB decline. Love this movement, can really feel it in my pecs.

Nutrition/Weight:

178.4

Sun 11/20/22 - GPP (Pullups)

Garage Gym

(Pullups)12,8,8,8,6 = 42

(DBTri)35x12,30x10,10

(Curl)20x12,10,10

30 mins

GPP with pull-ups today.  Didn't get as many reps on first set as I thought I would. 2 weeks ago I got 14.  Overall pleased with the effort I suppose.  Need to cut focus on other movements for the next 3-4 weeks and focus on solid pullup training.  Triceps and biceps were fine.

Nutrition/Weight:

177.0

Sat 11/19/22 - Squat

Garage Gym

(Squat)105x6,115x6,125x6,6,135x6,10

(Decline)145x8,165x12,145x8,8,8,8

(DeficitDL)135x8,155x8,8,175x8,8

(DBInc)50x10,10,10

54 mins

Started with squat for 6@ RPE 6x2, RPE 7x2.  Feeling pretty good and idd a set of 10 on the last set.  Next was decline and deficit deadlift superset.  Decline the plan was to work up to 8 reps @PRE8, then back off 15% for 3-4x8.  Went heavier than last week and was feeling really good and did 12 reps on my top set, then backed off 12% and did 4 sets of 8.  Deadlifts were kept fairly moderate.  Finished up with 3x10 on DB incline. Solid WO.

Nutrition/Weight:

178.0

Thu 11/17/22 - Deadlift

Garage Gym

(Deadlift)185x4,215x4,235x4,275x4,225x4,4,4,4,4

(Bench1Ct)135x5,155x5,165x5,175x5,150x5,5,5,5

(FrontSquat)45x8,55x8,8,8

(SteepInc)50x15,45x10,10,10

54 mins

Deadlift felt heavy as predicted after pull-ups yesterday. 275 was my top weight and this is more like a back off weight. Did 5 back off sets for some volume and the effort felt about right despite it being fairly light. I supersetted paused bench with DL and that went ok. Fatigue in my wrists/elbows from pull-ups made these feel a little "off".  Finished up with light front squats and steep angled incline/shoulder press.  Solid WO.

Nutrition/Weight:

176.8 - pleased with weight after being super bloated Monday after the weekend backpacking trip and TONS of cabs. I weighed 184.6 on Monday morning.

Wed 11/16/22 - GPP (Pullups 15 sets EMOM = 60 reps)

Garage Gym

(Pull-ups)6,6,5,5,5,4,4,3,3,3,3,3,3,3,4=60

(OHTri)60x15,70x10,10,60x15

(Curl)45x12,12,15Hx15,15

(Plank)40,40,40,50

(Squat)30,30,30,40

(Hang)30,30,40,40

41 mins

Started with pull-ups for 15 sets EMOM. I hit a wall quicker than I thought with 4's, but felt like I could have kept doing 3's for a long time and got a 4 on my last (15th) set.  Lot of volume for me, deadlift will suffer tomorrow I'm sure.  Next was OHTri for 4 sets paired with curls. Curls were 2 sets barbell, 2 sets hammer curls. Finished with a circuit of planks, deep squat holds and dead hangs, 2 under hand and 2 over hand grip.  Solid GPP day.

Nutrition/Weight:

178.0

Tue 11/15/22 - OHP

Garage Gym

(OHP)65x6,75x6,85x6,95x6,105x6,85x6,6,6

(T-Bar)45x12,12,55x12,12,12

(Squat)65x8,75x8,85x8,8

(DBDecline)45x10,50x10,10,10

41 mins

Took Monday off to recover from backpacking trip over the weekend. Started with OHP and t-bar row superset.  OHP started feeling heavy at 85#, but then 95 felt really good so I bumped to 105, then backed off for 3 sets of 6 reps.  Hadn't planned on going that "heavy", but pleased with this. I kept rows fairly light, but decent volume.  Finished up with some light squats and paused DB decline.  WO felt pretty good overall and a good one to get back into the routine after some days off for backpacking and recovery.

Nutrition/Weight:

179.2 

Sat/Sun - 11/12 - 11/13 - Backpacking w/ Tom (McAfee Knob Trailhead on 311 to 220/Daleville)

 Saturday:

311 McAfee Trailhead to Lambert's Meadow Campsite 10.5miles. Started 10am w/ Tom Coleman, McAfee Knob, Tinker Cliffs, Campsite. Tougher hike than I'd remembered. Great Wx, wonderful campsite on stream

Sunday: 

Lambert's Meadow to 220/Daleville 9.5miles. Wasn't expecting much, but wonderful overlooks of valley and ridge walking above Carvins Cove Reservoir all afternoon. Great trip with Tom. 34 degrees last night.

Fri 11/11/22 - Squat

Garage Gym

(Squat)95x6,115x6,6,6,6

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

(RDL)135x8,8,8,8

(DBInc)50x10,10,10

44 mins

Back-off day. I've been pushing some movements fairly hard for a while and just haven't had much of a back-off week, so I'm at least starting with a fairly easy day today.  Trying to keep things in the RPE 7ish range instead of 8-9 on some movements.  Plus, I have a big physical weekend ahead and don't want to be drained at all for it.  Add in I've been dieting (weight coming down nicely recently), a break was called for.

Squats were fine, right knee a bit painful for some reason the first couple of sets, but then felt better.  Last set I did low bar to see how it felt, hadn't done any low bar in a while. Wow, that was hard on my elbows really packing them in to get tight.  Next I did decline and RDL's on short rests and finished up with some DB incline. About what I wanted today.

Nutrition/Weight:

177.2 

Wed 11/9/22 - Deadlift

Garage Gym

(Deadlift)225x4,255x4,285x4,300x4,315x4,150x4,4,4,4

(Bench2Ct)125x6,145x6,165x6,175x6,150x6,6,6,6

(GobletSquat)35x10,40x10,50x10,10

(SteepInc)50x12,45x10,10,10

55 mins

Started with deadlifts working up to 4 @RPE8, then backing off 20% and doing 4x4.  I worked up in smaller jumps than normal. I feel I've been jumping up too quickly and am not really warmed up when I get to heavier weights.  This takes longer than I'd like, but felt better.  About 8 working sets.  I supersetted this with 2 count paused bench. I went 5# lighter than last week, but REP was lower @8 as I didn't want to overshoot again. I backed off 15% for volume and got a total of 7 working sets.  Finished up with super-set of goblet squats and steep angle DB incline on short rests.

The first deadlift/bench combo took about 45 mins (with warmup) and then the second squat/incline combo took 10 mins.

Nutrition/Weight:

178.8 again

Tue 11/8/22 - GPP

Garage Gym

(PullDn)50x15,75x15,100x12,12,12,12,12,12

(PushDn)75x10,10,10,8

(Curl)25x12,12,20Hx15,13

(Plank)3x45

(Hang)3x30

(Squat)3x30

48 mins

Started with pulldowns warming up 2 sets and then 6 working sets. I tried to pause as many reps as possible of the working sets starting at all paused, then 10, a couple sets of 6 paused and final 2 sets just 12 reps no pause.  Next I did pushdowns (heavy for me) and curls. Then planks, dead hangs and squats.

Nutrition/Weight:

178.8

Sun 11/6/22 - OHP

Garage Gym

(OHP)65x6,75x6,85x6,95x6,100x6,85x6,6,6

(T-bar)45x12,55x12,12,12,12,12,12

(Squat)65x10,10,75x10,10

(DBDecline)50x10,60x10,10,10

57 mins

Started with OHP for lots of volume, and heavier top set than last week.  Supersetted OHP with t-bar rows, tried to pause the reps as much as I could, lots of volume.  Finished with some light 10-rep sets of squat and DB decline that felt GREAT! Loving this movement.

Nutrition/Weight:

179.8

Sat 11/5/22 - GPP (Pullups)

Garage Gym

(Pull-ups)5,5,5,5,5,5,5,5,4,4=48

(OHTri)60x4x15

(BBCurl)45x12,12,12

(Plank)4x40

(Squat)4x30

40 mins

Started with pull-ups 10 mins EMOM, did 5 for 8 sets until I had to drop to 4 reps for the last 2.  Next was some arm work, then planks and deep squat holds.

Nutrition/Weight:

179.0

Fri 11/4/22 - Squat

Garage Gym

(Squat)124x5,140x4,4,150x4,4,4

(Decline)135x8,145x8,155x8,8,135x8,8

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

39 mins

Started with squat for 4 reps, doing Multics sets @PRE 6 and 7.  Knees were cranky so I had planned this deload on squat.  Then I did decline and RDL's.  Was planning on doing some incline/shoulder work, but busy schedule and had to cut this short.

Nutrition/Weight:

178.2

Wed 11/2/22 - Deadlift

Garage Gym

(Deadlift)225x4,255x4,285x4,305x4,245x4,4,4,4

(Bench2Ct)135x6,155x6,170x6,180x6,155x6,6,6

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

(SteepInc)50x12,12,8,40x10

56 mins

Deadlift worked up to 6 reps @PRE8, then backed off 20% and did 4x4.  Supersetted with 2-count paused bench.  Worked up to top set @RPE8, then backed off 15% and did 3x6.  Finished up with goblet squats and steep angle incline.

Nutrition/Weight:

180.0

Tue 11/1/22 - GPP (Pullups)

Garage Gym

(Pull-ups)BWx5,10x5,20x5,30x5,15xx5,5,5,BWx5,5,5=50

(PushDn)50x15,12,10,8

(Inc)Curl)20x12,8,15x12,Hx10

(Squat)45,30,30

(Plank)60,45,45

44 mins

GPP today, including weighted pull-ups.  Sets of 5 tarted with body weight for warmup, then aded weight until I hit hit RPE10.  I was shooting for @PRE 8-9.  Then backed off the weight and finished with body weight for 50 total reps.  Then did some arm work and squat holds and planks.

Nutrition/Weight:

180.6

Sun 10/30/22 - OHP

Garage Gym

(OHP)75x6,85x6,95x6,85x6,6,6

(T-bar)45x12,55x12,12,65x12,12,45x12,12

(Squat)45x10,65x10,10,70x10,10

(DBDecline)45x12,50x10,60x10,50x12

42 mins

Started with superset of OHP and t-bar rows. Trying to take today as a bit of a back-off WO as I'm feeling beat up. Kept RPE's at 8 or under.  Next I supersetted squats and decline DB press. Squats were really light, knees have been cranky, but they didn't feel "easy".  I've been doing barbell decline and have been enjoying it, but I haven't done DB's yet. In order to superset all my movements today, DB's were the best option for decline today. I really like them, could really feel connection in pecs.  Solid, but quick, WO.

Nutrition/Weight:

182.0

Sat 10/29/22 - GPP + Cardio

Garage Gym

(Pull-ups)14/+5,5,5,5,5,5,4,4,4,4=60

(DBTri)35x12,30x10,10

(Curl)15x25,15,12

2.4 mile walk in the AM to Starbucks with Sarah and Taryn

58 mins

Walk and GPP. Pull-ups were solid with a set of 14 reps to start, then sets every 2 mins.  Started with sets of 5, then dropped to 4's.  Finished with some arm work.

Nutrition/Weight:

179.6

Fri 10/28/22 - Squat

Garage Gym

(Squat)125x4,155x4,165x4,165x4,175x4,140x4,4,4,4

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

(DeficitDL)185x8,205x8,225x8,8,8

(DBInc)60x12,50x12,40x12

58 mins

Started with squat working up to 4@ RPE8, then backed off for 4x4. Felt heavy today.  Next I supersetted decline bench with deficit deadlift. Pleased with bench. Finished up with DB incline on short rests.

Nutrition/Weight:

179.6

Wed 10/26/22 - Deadlift

Garage Gym

(Deadlift)245x4,275x4,300x4,255x4,4,4

(Bench2Ct)125x6,165x6,175x6,150x6,6,6,6,6

(LandmineSquat)35x10,50x10,10,10

(SteepInc)60x10,50x10,40x10,10

54 mins

Started with deadlift and worked up to 4@ RPE8, then backed off 20% for 3x4.  Deadlift felt heavy today, perhaps in part because of pull-ups yesterday. I think I need more volume here to see progress.  I supersetted deadlift with 2-count paused bench.  I worked up to 8@ RPE8ish, which was lighter than last week, but last week I overshot RPE.  Then I backed off 15% and did a lot of volume.  Finished up with landmine squat and steep incline.  I was doing split squat, but I think that's the cause of my foot pain, so I'm switching it up for something else until that gets better.  Steep incline, I meant to keep these @RPE 8ish. I overshot on about every set.  Solid WO.

Nutrition/Weight:

181.6

Tue 10/25/22 - GPP + Cardio

Garage Gym

2.5 mile walk in 48 mins + GPP

(Pull-ups)6,6,6,5,4,4,4,4,3,3=45

(OHTri)60x20,12,9

(Curl)20x15,10,15x12

(Plank)4x60

(Hang)40,40,45,45

(RevNordic)3x8

35 mins

83 mins total

Walked 2.5 miles, then did some GPP work.  Pull-ups were 10 sets EMOM for 45 total reps.  Last week was 44 reps.  Reverse nordics were done with a band, going as deep as I can with an assist to get out of the bottom.  Solid GPP day.

Nutrition/Weight:

181.6

Mon 10/24/22 - OHP

Garage Gym

(OHP)85x6,95x6,105x6,95x6,6,6

(Squat)45x10,75x10,85x10,95x10,10

(T-bar)55x12,70x12,80x12,12

(Decline)105x10,135x10,140x10,10

46 mins

Started with OHP working up to 6@ RPE8, taking off 10% for 3x6.  Next was narrow stance squat, heels up on 2x4 for sets of 10, supersetted with t-bar rows. Finished up with decline for 4 sets of 10 reps.

Nutrition/Weight:

183.6

Sat 10/22/22 - Squat (Ida Lee Gym)

Ida Lee Gym

(Squat)135x4,165x4,185x4,195x4,155x4,4,4

(Bench)135x8,165x8,175x8,150x8,8,8,8

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

(DBInc)60x13,50x9,40x11,30x12

(PullDn)4x10

74 mins

Worked out at Ida Lee gym this morning. Started with Squat for 4@RPE6,7,8, -20% 4x4@RPE7.  Felt good squatting, top set was @PRE 8.5-9, but pleased with this. Heaviest I've squatted since hurting my back. Next was bench and RDL superset.  Bench was solid working up to a top set @RPE8, then back off for volume. RDL's were fine.  Next we did DB incline starting heavy and working down on short rests. Finished up with 4 sets of pulldowns on short rest. Very solid WO.

Nutrition/Weight:

NA - in Leesburg, no scale

Fri 10/21/22 - Billy Goat Trail

 Gregg, Hayden, Sarah, Taryn and I went to Great Falls, MD C&O canal park and hiked part of the Billy Goat trail. Slow with Taryn, lots of conversation, really pretty today.  Good time with the boys.

Wed 10/19/22 - Deadlift

Garage Gym

(Deadlift)235x4,275x4,315x4,330x4,275x4,4,4

(Bench2Ct)135x6,155x6,170x6,185x6,155x6,6,6

(SplitSquat)30x10,40x10,50x10,10

(DBInc)50x18,11,40x10,10

50 mins

Started with DL, worked up to 4@8, then reduced by 20% and did 3x4@RPE 6-7.  Supersetted paused 2-count bench with deadlift.  Worked up to a top set @RPE9, backed off 15% for 3x6@RPE 7-8.  Finished up with split squats and steep DB incline.  Solid WO.

Nutrition/Weight:

182.2

Tue 10/18/22 - GPP + Cardio

Garage Gym

(Pull-ups)5,5,5,5,5,5,4,4,3,3(44)

(OHTri)70x15,60x13,13

(Curl)25x10,15Hx15,15

2 miles in 35 mins

51 mins

Walked 2 miles in 35 mins, then did some GPP.  

Pull-ups for 10 sets EMOM, 44 total reps in 10 mins.  Then supersetted overhead triceps extensions with curls and hammer curls.

Nutrition/Weight:

184.0

Sat/Sun 10/15-10/16 - Doughton Park Campground

 Great weekend in the mountains at Doughton Park Campground just off the BRP.  We hiked around, great Fall colors. Campground was very nice.  Sunday we went to the Bluffs Restaurant for breakfast, then hiked around the (closed) Bluffs Lodge.  Great overlook, scenic hike through pastures up to a ridge.  Beautful day, colors spectacular.

Saturday morning I squeezed in a little GPP while packing the car:

(Pullups)10,4,4,4,4,3,3,3,3,3 (10 sets EMOM, 41 reps total)

(OHTri)60x15,12,12

Mon 10/17/22 - OHP

Garage Gym

(OHP)90x6,100x6,105x8,95x6,6,6

(Squat)45x15,5x15,65x15,75x15

(RingRow)4x12

(DeclineBench)105x10,125x10,130x10,135x10,10

55 mins

Started with OHP for sets of 6. Felt good on top set and did 8 reps.  Backed off 10% and did 3x6.  Next I did high-rep squats (narrow stance, heels up on 2x4) with inverted rows on the rings.  Finished up with decline bench for sets of 10 working up to 2 top sets. Pleased with effort here.

Nutrition/Weight:

185.4

Fri 10/14/22 - Squat

Garage Gym

(Squat)135x4,155x4,165x4,180x4,145x4,4,4

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

(DefecitDL)205x8,215x8,225x8,8

(DBInc)50x12,40x10,30x10

53 mins

Started with squat, working up to 4@RPE8, then took off 20% and did 3x4.  Next was decline bench and defecit deadlift superset.  Liking decline bench and still enjoying defects deadlifts. Finished up with drop sets of DB incline. Solid WO.

Nutrition/Weight:

180.4

Wed 10/12/22 - Deadlift

Garage Gym

(Deadlift)225x4,275x4,295x4,250x4,4,4,4

(Bench2Ct)165x6,175x6,180x6,155x6,6,6

(SplitSquat)30x10,40x10,50x10,10

(SteepInc)50x15,13,45x12,12

53 mins

Deadlift felt heavy today warming up and so I just worked up to a top set of 4 that felt like @RPE8 and backed off for 4 sets.  Back off sets felt better as they went along, so I don't know if early in the WO I wasn't warmed up enough, or going heavier just wasn't going to happen because of fatigue this week. Either way, it was a good effort.  I supersetted 2-count paused bench with deadlift and felt really good. Heavier than last week by 15#, good back off work.  Finished up with 4 sets each split squat (w/DB's) and steep incline. Solid WO.

Last night once I broke the seal and ate some pretzels, I could not stop eating carbs. Bloated this morning.

Nutrition/Weight:

183.6

Tue 10/11/22 - GPP + Cardio

Garage Gym

(PullDn)100x20,15,13,13

(PushDn)60x15,12,10

(Curl)20x15,12,10

(Plank)4x45

(Hang)4x30

24 mins

2.5 Mile AM walk in 46 mins

76 mins total

GPP + Cardio. Walked 2.5 miles in 46 minutes.  GPP started with pulldowns for 4 sets to get some high-rep sets.  Then I did pushdowns and curls.  Finished up with planks and dead hangs (2 under, 2 over hand grip).  Been so hungry lately, it's been really challenging to get weight down.  I want to be no heavier than 175# by my birthday.

Nutrition/Weight:

182.4

Mon 10/10/22 - OHP

Garage Gym

(OHP75x6,85x6,95x6,100x6,90x6,6

(PausedSquat)45x15,55x15,15,15

(T-Bar)70x15,15,12,12

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

52 mins

2 Mile AM walk in 36 mins

Working out back2back days to accommodate some upcoming schedule challenges. Started with OHP working up to 6@RPE 8, taking of 10% and 2 more sets of 6 reps.  Supersetted OHP with t-bar rows.  Next were paused squats, narrow stance, heels up. Light weight, but these still got hard for me by the 3rd and 4th sets.  Finished up with decline barbell for 4 sets of 10, working up to sets @RPE 8ish.  Chest a bit sore from bench and incline yesterday, so this weight wasn't "heavy", but heavy enough for me today, especially on decline which I haven't done in several years.  I liked it a lot and will try to remember to work it in more frequently.  Really felt it in my pecs.

Nutrition/Weight:

182.6

Sun 10/9/22 - Squat

Garage Gym

(Squat)135x4,155z4,165x4,175x4,140x4,4,4,4

(Bench)175x10,145x10,10,10

(DeficitDL)135x8,185x8,195x8,205x8,8

(Incline)125x12,105x8,85x8,65x10,45x15

49 mins

Started with squats working up to set @RPE8, then backed off 20% for 4 x 4.  Happy that squat is progressing back up slowly.  Next I supersetted bench with deficit deadlift. Bench I worked up to a top set @RPE 8, ended up being @8.5-9 and backed off 15-20% for 3x10.  Deadlifts went well, still really like these and still believe they're helping my overall DL form and using my legs more.  Still working back up here as well.  Finished up with a incline drop sets starting at 125# and working down to the bar, all for AMRAP.  Solid WO.

Nutrition/Weight:

181.4 

Sat 10/8/22 - GPP

Garage Gym

(Pull-ups)15#X3x11EMOM

(Skulls/Press)35x20/20,15/20,12/20

(EZCurl)35x15,12,10

(Plank)30,40,40,50

(Hang)40,50,50,50

(Squat)40,40,40,60

49 mins

GPP day. Started with weighted pull-ups, a 15#DB between my legs, EMOM for 11 minutes. Planned to do 10 minutes, but Taryn was helping me and I lost count and then realized at the end I'd done an extra set.  Next I supersetted EZbar skull crushers/close grip press and curls.  Finished with circuit of planks, dead hangs (over and under grip) and deep squat holds.

Nutrition/Weight:

180.2

Fri 10/7/22 - Deadlift

Garage Gym

(Deadlift)225x4,275xx4,315x4,275x4,4,4

(Bench2Ct)125x6,145x6,155x6,165x6,140x6,6,6

(SplitSquat)30x10,40x10,10,15

(DBInc)50x15,12,45x10,40x12

45 mins

Started with deadlift and worked up to top set @RPE 8, then backed off for 3 sets of 4.  Still working back up.  315 (top set today) was my back off sets not too long ago.  Still feeling good about my progress building back up though.  I supersetted DL with 2 count paused bench for sets of 6, working up to top set @RPE7.5-8, then backed offf for 3 sets.  Finished up with split squats and then steep DB incline.

Nutrition/Weight:

180.6

Wed 10/5/22 - OHP

Garage Gym

(OHP)90x6,105x8,95x6,85x6,75x6,65x6,55x6,45x8

(Squat)55x15,65x15,75x15,15

(RingRows)4x10

(DBInc)60x13,50x10,40x10,30x10

45 mins

Started with OHP working up to a top set and then drop sets down to the bar. My top sets have been 100x6 the last 2 weeks, today I bumped up to 105 and did 8 reps (@rpe9) and then did 6 back off sets, all to RPE 9-10.  Next I did narrow stance heel up on 2x4 squats for high reps. Light, but went heavier and at lower RPE than last week. These burn the quads.  Supersetted squats and inverted ring rows. Finished up with drop sets of low angel DB incline.  Good WO.

Nutrition/Weight:

181.0

Tue 10/4/22 - GPP (Pullups)

Garage Gym

(Pull-ups)5,5,5,5,4,4,4,3,3,4=42

(PushDn)55x20/+5,5,5,5,4+30x17

(Curl)45x20/+4,4,4,4,3+15x8,1015

(Tibialis)20/+5,5,5,5,4

(Plank)4x40

(Hang)4x40

(Squat)4x40

54 mins

GPP day. Warmed up shoulders and knees, then started with pull-ups for set EMOM for 10 minutes. Started with 5's, then 4's to 3's and finished with a set of 4, for 42 total reps in 10 mins. Solid work.  Next was myo-rep pushdowns, curls and Tibialis.  Finished up with a circuit of planks, hangs and deep squats.  Very good GPP day.

Nutrition/Weight:

182.2

Sun 10/2/22 - Squat (paused)

Garage Gym

(PausedSquat)120x4,135x4,150x4,130x4,4,4,4

(Bench)170x10,145x10,10,10

(DefecitDeadlift)135x8,145x8,165x8,185x8,8

(Incline)115x12,100x8,80x10,65x10,55x12

72 mins

Warmed up with shoulder and knee stuff and then started WO with paused squats where I worked up to something that was between @RPE 7-8, then backed off for 4 sets on short rest. Recorded these and noticed my heels were lifting a bit, so I went barefoot for the last 3 back off sets and had better balance.  Next was bench for a top set @RPE 8ish, then backed off for 3 sets of 10. Solid pressing here and shoulder continues to improve.  I supersetted bench with deficit deadlift and I'm still working back up here after the back issue. Feeling good.  I finished off with incline drop sets, all set to @RPE9-10, just resting enough time to change the weight on bar.  Very solid WO for me.  Pumpkin patch later in the afternoon with the girls.

Nutrition/Weight:

185.4

Fri 9/30/22 - Deadlift

Garage Gym

(Deadlift)225x4,250x4,275x4,4,4,4

(Bench)185x6,155x6,6,6,6

(SplitSquat)20x10,25x10,30x10,35x12

(DBShldr)45x18,35x10,25x10,20x12

54 mins

Started with deadlift working up to 4 sets of 4 reps @RPE7-8ish. Still working back up after back injury, feeling good about this.  Supersetted bench with DL. I worked up to a top set @RPE8, then backed off 15% for 4x6. Shoulder feeling pretty good and I am pleased about the top set @ 185#.  Then I did split squats with DB's and finished up with a giant/drop set of DB shoulder (steep incline) starting at 45# for AMRAP and just working my way down the ladder to failure.  Solid WO.

Nutrition/Weight:

184.2

Thu 9/29/22 - GPP + Cardio

Garage Gym

(ShldrPrehab)

(SkullCrusher+CGPress)45x25/20,15/20

(EZCurl)30x17,20x10,10x15,10DBx10

(Hang)4x30

(Plank)4x30

30 mins

2.5 mile walk in 45 mins

75 mins total

Walk in the morning, GPP at lunch.

Nutrition/Weight:

183.4

Wed 9/28/22 - OHP

Garage Gym

(OHP)65x6,85x6,100x6,90x6,80x6,70x6,60x6,50x6,45x6

(Squat)45x15,60x15,15,15

(T-bar)70x10,10,10,10

(DBInc)60x12,60x8,40x10,30x10,20x12

44 mins

Started with overhead press working up to 6@RPE 8, then drop sets reducing by 10# all the way down to the bar, all to about failure. Next was Squat with narrow stance, heels up on a 2x4 for sets of 15 reps. Light weight, but hard!  Supersetted squats with t-bar rows.  Finished with a giant/drop set on DB incline.  Good WO.

Nutrition/Weight:

183.4

Tue. 9/27/22 - GPP

Garage Gym

(PullDn)100x15/+4,4,4,4,4,4

(PushDn)50x20/+5,5,5,5,4

(Curl)20x15/+5,5,5,15x5,5,5

(Tibialis)15/+5,5,5,5,5,5

(Plank)4x30

(Hang)4x30

(Squat)4x30

40 mins

GPP day, high-volume myo-rep sets for most of the movements.

Nutrition/Weight:

184.6

Mon 9/26/22 - Squat

Garage Gym

(Squat)115x4,135x4,155x4,165x4,140x4,4

(Bench)165x10,140x10,10

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

(DBInc)50x10,40x10,30x10,20x12

47 mins

Started with squat, knees beat up from hiking and stuff this weekend, but surprisingly felt pretty darn good during squats today after warming up.  Worked up to a set @RPE 8ish and then backed off for 2 sets. Next I supersetted bench and DB SLDL.  Bench I worked up to a top set of 10 reps @RPE 8 (5# heavier than last week, and lower RPE) and then backed off 15% for 2x10.  SLDL I did DB's and pushed them out in front of me at the bottom to target the hamstrings. It worked, can feel it in my hamstrings big time right now as I write this.  Finished up with a giant set of DB incline, just resting long enough to write reps in notebook and grab other DB's. Solid WO.

Nutrition/Weight:

185.4

Sat/Sun 9/24 & 9/25 - Plum Orchard Campground and The Orchard at Altapass

 Great weekend camping, hiking (Linville Falls) and apple picking.  Weather was amazing, campground was awesome, orchard had wonderful views.

Fri 9/23/22 - Deadlift

Garage Gym

(Deadlift)225x4,245x4,260x4,4,4

(Bench)150x6,165x6,175x6,150x6,6,6

(SplitSquat)40x10,50x10,60x10,10

(DBShldr)35x20,25x10,20x10,15x12

47 mins

Started with deadlift and still working back up after after my back injury. Felt good with this as another progress step forward. Supersetted with bench where I worked up to a set @PRE8, then backed off 15% for 3 sets. Next I did split squats with DB's.  Finished up with a giant set of DB shoulder press.  Rested just enough to pick new DB's and jot down weight/reps. Took each set to near failure.

Nutrition/Weight:

180.8

Wed 9/21/22 - OHP

Garage Gym

(OHP)75x6,85x6,95x6,100x6,90x6,80x6,65x6,45x6

(Squat)95x7,105x7,115x7,7,7

(T-bar)80x10,10,10,10

(DBInc)50x15,40x10,30x10,20x12

47 mins

Started with OHP working up to at top set @RPE8, then 4 drop sets down to just the bar. Rested just as long as it took to remove the weights from the bar. All drop sets were @RPE 9-10. Next were barefoot squats. Still really liking these. Back feeling better, still working the weight back up slowly. These felt really good, better as the sets went on and I rated some of the "top" sets @RPE 6.  Rows were fine, I started heavier than I meant to, so I just stayed with the same weight, RPE's going from @7 to @9 on last set, so it was appropriate weight today.  Finished up with one giant set of DB incline starting with 50# and going to near failure on each set, dropping 10# every set on 5-10 seconds rest.  This was HARD, and I loved it.  Will do more of this type stuff for a while, especially on accessories.

Nutrition/Weight:

180.4

Mon 9/19/22 - GPP

Garage Gym

(Pull-ups)10x4EMOM

(DBTri)30x15,15,11

(Curl)25x10,20x10,Hx10

(Tibialis)15,12,12

(Plank)3x60

(Hang)30,30,45,45

(Squat)4x30

33 mins

GPP day. Pull-ups were good, same scheme as last WO, but lower RPE's across the board.  Not much else to say, just doing the work.

Weight/Nutrition

181.2

Sun 9/18/22 - Squat

Garage Gym

(Squat)124x4,135x4,145x4,120x4,4,4

(Bench)160x10,135x10,10,10

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

61 mins

Started with squat for 4@RPE 5, 6, 7-8, then backed off for 3 sets of 4 reps.  Worked up heavier than last week. Back OK, but still not 100%.  Getting better.  Finished with bench, worked up to a heavy set @RPE8, then backed off 15% for 3x10.  Light deficit deadlifts supersetted with bench.

Nutrition/Weight:

181.8

Sat 9/17/22 - Cardio

 1.9 miles in the morning in 39:30

1.9 miles in the evening in 41:30

Total 3.8 miles in 82 mins

Weight: 181.2

Fri 9/16/22 - Deadlift

Garage Gym

(Deadlift)205x4,4,225x4,4

(Bench)125x6,145x6,150x6,155x6,6

(SplitSquat)55x10,60x10,10,10

(DBShldr)30x12,35x12,40x12,12

50 mins

Started with deadlift. Back still isn't ready to push 100%, plus I made the brilliant decision to do pull-ups yesterday as part of GPP so that also contributed to me not pushing the weights here.  Still working the weight back up here.  Supersetted DL with bench, working up to 6@RPE8 x 2 sets.  Finished with split squats and steep incline/shoulder press.  Split squats were all reps on 1 leg, then the other. Get a good burn without using a lot of weight.

Nutrition/Weight:

181.0

Thu 9/15/22 - GPP

Garage Gym

(Pull-ups)10x4EMOM

(DBTri)30x12,12,12

(Curl)25x10,20x10,Hx10

(Tibialis)20,15,15

(Plank)45,45,45

(Hang)30,45,45,45

(Squat)4x30

51 mins

GPP day. Solid pull-ups for 4 reps every minute for 10 mins. Started @PRE6 and ramped up to 9.5 and 10 on the last 2 sets. Everything else was decent I guess.

Nutrition/Weight:

182.8

Wed 9/14/22 - OHP

Garage Gym

(OHP)65x6,75x6,85x6,95x6,100x6,6

(Squat)95x7,100x7,105x7,7

(T-Bar)70x4x10

(Incline)95x8,115x8,1120x8,8

53 mins

Started with overhead press for sets of 6, working up to RPE8ish.  Next I did barefoot squat with t-bar rows. Squats felt ok, back feeling almost back to normal. Knees a little cranky.  Rows were fine.  Finished up with some incline, shoulder feeling good.

Nutrition/Weight:

182.8

Mon 8/12/22 - Squat

Garage Gym

(Squat)95x4,105x4,115x4,125x4,135x4,115x4,4

(Bench)115x10,130x10,140x10,145x10,150x10,10

(RDL)115x8,8,135x8,8

52 mins

Back feeling much better, but still going to try to progress back with caution.  Started with barefoot squats just working up in sets of 4 on short rests.  I got up heavier than where I felt the initial strain with no pain or discomfort at all with top set, then backed off for 2 sets.  I really enjoy squatting barefoot.  Finished with bench and RDL's.  Bench I just worked up and got heavier than I thought I would.  Last set @150# I rated @RPE 8.5-9, I think volume caught up to me.  I did notice that if I keep my right wrist cocked forward so it's as vertical as possible, I had no shoulder pain. When I let it drift back, I notice it in my shoulder. Could have found something HUGE here if this continues to help.  RDL's were light, could feel these a little bit in my lower back. No pain, all things going in a very positive direction.

Nutrition/Weight:

182.8

Sat 9/12/22 - Deadlift

Garage Gym

(Deadlift)135x8,155x8,8,175x8,8

(PinBench)95x6,125x6,145x6,6,6

(SplitSquat)45x10,55x10,10,10

45 mins

Today was heavy deadlift day, but I'm still recovering from that low back issue this week so I took it easy on deadlift, increased reps from 4 to 8 and stayed light and controlled. Felt pretty good, no back pain.  I supersetted deadlift with pin bench. Top sets were @RPE 6,7,8 on short rests.  Finished up with split squats. I normally do them alternating legs one rep at a time.  Today I did 10 straight reps on R leg, then 10 on left keeping reps going with no pauses. Quads still feeling these as I write this 3 days later.

Nutrition/Weight:

182.0

Fri 9/9/22 - Cardio + GPP

Garage Gym

3.6 mile walk in the morning

2.75-3 miles with Salem, brisk, then the remainder with Sarah and Taryn cooldown together.

75 mins

(PullDn)100x12,12,12,12

(Tibialis)4x12

(Plank)4x30

(PushDn)50x12,12,12

(Curl)25x12,20x12,Hx12

(Hang)30,30,45,45

(Squat)4x30

36 mins

111 mins total

3.6 miles in the morning, then GPP at lunch.  Shoulder work was rear deltoid raises in 3 positions with 2.5# plate, shoulder circles 10/10 and then internal rotations (all 2.5# plate). Basically 10 minutes of prehab and warmup.  Then I did pulldowns, tibias and planks as a circuit. Pulldowns were 2 over and 2 under hand sets.  Then I did triceps pushdowns and curls on short rests. Finished up with hangs and deep squat holds. Hangs were 2 underhand, then 2 overhand. Solid work, felt good on my back to be moving.

Nutrition/Weight:

181.8

Thu 9/8/22 - OHP

Garage Gym

(OHP)65x6,75x6,85x6,6,6,6

(Squat)65x7,75x7,85x7,7,

(T-bar)35x10,50x10,10,10

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

48 mins

Back is still tender from Tuesday, but it feels better when I move, so I decided to work out and just see how things went and kept it light. Started with OHP for sets of 6 working up and sets every 2 mins.  Next was squat very light, slow, controlled with light t-bar rows.  No pain, felt ok. Finished with some incline.  Arching into incline I could feel my back a bit, so I tried to keep a flat back. Overall, very pleased with the WO, considering.  I'll just progress back to normal workouts as I feel better.

Nutrition/Weight:

181.8

Tue 9/6/22 - Squat (injured back)

Garage Gym

(Squat)125x4,145x4,135x4,125x4,4

(Bench)125x10,135x10,140x10,10

35 mins

Had a great Labor Day weekend in the GSMNP so I'm catching up on workouts this week. Started with squat and my low back with 125 felt a little something strange/tightness.  I didn't think much of it, but 145# it felt a bit worse.  I backed off, still felt it.  Backed off further for 2 more sets. Something doesn't feel right. Did some bench for sets of 10 and skipped deficit deadlifts. Back sore all afternoon when going from sitting to standing.

Nutrition/Weight:

184.6

Sat - Mon 9/3 - 9/5 - GSMNP - Bear and Elk!

Saturday: Alum Cave to Mt. Le Conte hike. Started in rain, then was just mostly cloudy.  Cold at the top.  Taryn's first trip up to Le Conte!  11-12 miles

Sunday: Grotto Falls hike.  Had to park down the road, so added about 1 mile to hike.  4 miles total.  Missed a bear on trail and walking to car.  But saw one near condo. Taryn thought it was really neat. 4.5 miles

Monday: Oconaluftee visitor center and Mingus Mill. Saw some HUGE Elk up close.  Big bull was chasing off smaller bulls and courting does.  Really neat working mill.