Wed 7/27/22 - OHP

Garage Gym

(OHP)75x4,95x4,105x4,110x4,4,4

(Squat)115x7,125x7,135x7,7

(BOR)135x10,10,145x10,10

40 mins

Started with OHP, was ok, felt heavy.  Next was squat. Didn't feel great warming up, but ended up feeling really good. BOR bothered my R shoulder a bit.

Nutrition/Weight:

181.6

Tue 7/26/22 - GPP

Garage Gym

(PullDn)100x4x12

(Crunch)4x12

(PushDn)50x3x15

(Curl)25x3x10

(Hang)30,40,45,45

(Tibialis)15,12,10,10

30 mins

GPP day. I hadn't done Tibialis raises in a long time, and it showed.

Nutrition/Weight:

183.4

Sun 7/24/22 - Squat

Garage Gym

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

(Incline)145x12,125x10,10,10

(DeficitDeadlift)165x8,185x8,205x8,8

57 mins

Started with squat working up to a top set of 4 reps @RPE8-9, then backed off for 3x4 @RPE8ish. Same weight as last week, but felt heavier and I did 2 sets at the weight.  Next I did incline for a top set, then backed off for 3x10.  Finished up with defecit deadlifts for sets of 8. Solid WO.

Nutrition/Weight:

185.2

Fri 7/22/22 - Deadlift

Garage Gym

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

(LowInc)165x8,135x8,8,8

(Squat)95x10,105x10,125x10,10

50 mins

Back from 4 days in Chicago.

Started with Deadlift for 4@8-9, -10-15% 3x4.  Worked up to a heavy set of 4, then backed off for some volume.  Did pretty much the same thing for low incline. Warmed up, did a heavy set of 8 (bothered my R shoulder), then backed off for 3x8 for volume that didn't bother my shoulder.  Finished up with sets of 10 for squat. Was just going to do 95# for all sets, but just couldn't do it. Ended up 5# heavier than the week before. Gotta quit being scared of these sets of 10 :)

Nutrition/Weight:

185.0

Tue 7/19/22 - GPP

Hilton Chicago Gym

(DBTri)30x12,35x10,10

(IsoCurl)20x12,25x10,20x12

(PullDn)110x10,10,10

(Plank)60,60,60

(Hang)45,45,45,45

(Squat)45,45,45,45

(DBShldr)40x12,12,12

(Bicycle)20,20,20

48 mins

GPP in the best hotel gym I've ever been in. By FAR!

Nutrition/Weight:

NA in Chicago

Mon 7/18/22 - OHP

Garage Gym

(OHP)95x4,105x4,115x4,4,4

(Squat)95x7,115x7,125x7,7

(BOR)135x10,10,10,10

26 mins

Really fast WO, supersets, short rests.  Then mowed front lawn and got to the airport for flight to Chicago for ASI Show.

Nutrition/Weight:

183.2

Sat 7/16/22 - Squat

Ironbound Gym

(Squat)135x4,155x4,175x4,185x4,4

(Incline)135x8,8,9,8

(RDL)185x8,195x8,8,205x8

53 mins

Ironbound gym, love working out here. Started with squat and it felt SO good. Heavier than I've been since layoff and being sick. I started with flat bench, but it really bothered my shoulder so I switched to inclinde and did 4 sets of 8 (miscounted one set). Finished with RDL's while sara did deadlift. Solid WO.

Nutrition/Weight:

In Williamsburg

Thu 7/14/22 - Deadlift

Garage Gym

(Deadlift)285x4,295x4,310x4,4

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

(Squat)95x10,105x10,120x10,10

45 mins

Started with deadlift for 4@RPE 6,7,8x2. Second top set rated @RPE9 (15# heavier than last WO). Low incline I worked up to a top set @RPE8-9, then backed off for 2 more sets, paused. Shoulder felt reasonable good.  Finished with squats for sets of 10. Wasn't feeling great warming up, but got better as it went and my last set was the easiest, very snappy out of the hole.

Nutrition/Weight:

178.2

Tue 7/12/22 - OHP

Garage Gym

(OHP)75x4,95x4,105x4,110x4,4,4

(Squat)115x7,135x7,140x7,7

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

(DBInc)50x15,60x12,10

51 mins

OHP for 4@RPE 6,7,8x2, but I ended up doing 3 top sets and felt pretty good. Next was squat for 7@RPE 6,7,8x2. Pleased with these considering last squat effort.  BOR was 10@RPE 6,7,8x2. Went heavier than last week, but the top sets might have been more like RPE9ish.  Added in some DB incline which felt good.

Nutrition/Weight:

182.4

Sun 7/10/22 - Squat

Garage Gym

(Squat)115x4,135x4,145x4,155x4,4

(LowInc)115x10,125x10,130x10,135x10,10

(Deadlift)195x8,215x8,225x8

40 mins

Squat for 4@RPE 6,7,8x2 was decent, but 155 did not feel as easy as it should. Yikes. A month off and covid has really knocked me back.  Low incline was 10@RPE 6,7,8x2.  Finished withe deadlift for 8@REP 6,7,8. Haven't done a lot of higher rep deadlifts in quite a while.

Nutrition/Weight:

182.8

Sat 7/9/22 - GPP

Garage Gym

(Pullups)8,6,6,6

(DBTri)30x12,12,12

(IsoCurl)20x10,10,10

(Plank)45,45,45,60

(Hang)4x45

(DBShldr)35x12,12,12

40 mins

GPP day, did pullups for the first time in quite a long time. I guess I was pleased with this start.

Nutrition/Weight:

179.8

Fri 7/8/22 - Deadlift

Garage Gym

(Deadlift)275x4,285x4,295x4,4

(LowInc)115x8,125x8,130x8,135x8,8

(Squat)95x10,105x10,115x10,10

45 mins

Deadlift for 4@ RPE 6,7,8x2, felt decent, but rather heavy for the weight.  Next was low incline for 8@RPE 6,7,8x2. Still not comfortable flat benching with shoulder. Trying to build up with this slowly, but wonder if I should just build up with flat bench. Finished up with squats for sets of 10. Not used to high reps for sure.

Nutrition/Weight:

179.8

Wed 7/6/22 - OHP (Start BBM Beginner Routine with Hayden)

Garage Gym

(OHP)75x4,85x4,95x4,100x4,105x4,4

(Squat)115x7,125x7,135x7,7

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

34 mins

Started the BB Medicine beginner program with Hayden. I've had about a month of just doing whatever I could between trip to mountains, Myrtle Beach for a week, travel to ASI for a week for onboarding, covid for 2 weeks. Hayden moved in with us for the rest of his summer internship and we're going to run the beginner program together.

Started with OHP for 4@RPE 6,7,8x2. Next was Squat for 7@RPE 6,7,8x2.  Finished up with Bent Over Rows for 10@RPE 6, 7, 8x2.  The program called for a single set @RPE8 for each 

exercise, but I felt like this was a bit too little for what I needed right now.  Squat and BOR were conservative, though I probably hit proper RPE on squats.

Nutrition/Weight:

180.4

6/3/22 - 7/5/22 Month Recap

 A lot has been going on in the last month.  We did a camping trip at Grayson Highlands with the family, including Hayden, that was great. Then before I started my new job at ASI, we went to Myrtle Beach for a 6-day trip, also great! We were ocean front, great to sit on the balcony at night, great weather. Good times. Got a couple body weight circuit WO's in and some walks.

We came home from Myrtle on Sunday, 6/12 and I flew to Philly on a 7:30am flight Monday morning, 6/13.  Travel home on 6/16 started at 3PM leaving ASI/Trevose, PA and I didn't get home until 3:30AM 6/17. Got 1 body weight circuit WO in.

Started feeling terrible on Father's day afternoon 6/19, found out I got Covid on my trip, tested positive on 6/22.  Whole family got it. I felt terrible for about 2 weeks. Got in a few garage gym WO's and walks when I could. Finally started feeling better around 6/29, and more/less back to normal 7/2 except for a nagging cough.

Below were the WO's I did over the last month. Not included are the cardio/walks I did.

(Deadlift)225x6,6,245x6,6,(LowInc)115x6,125x6,135x6,6,6,(Squat)95x6,115x6,6,6,(DBShldr)35x12,12,12

(DBTri)30x15,15,15,(Curl)45x12,12,12,(InvertRow)3x10,(Plank)3x45,(Hang)40,40,45,45,(Squat)40,40,45,45

(Squat)115x6,125x6,135x6,6,(Incline)115x6,125x6,130x6,6,(SLDL)135x10,10,10,10

(LowInc)115x6,125x6,6,6,6,(RDL)135x8,8,155x8,8,(DBShldr)35x8,40x8,8,8,(PullDn)100x10,10,10,10,(Hang)30,60,45,45

(LowInc)115x6,125x6,135x6,6,(FrontSquat)75x8,85x8,95x8,(DBShldr)35x8,40x8,45x8,(PullDn)100x10,10,10

(Squat)85x6,100x6,115x6,6,(LowInc)115x5,5,5,5,(SLDL)25x8,8,8,8,(DBShldr)30x8,35x8,8,8

(Deadlift)225x6,245x6,265x6,6,(OHP)75x6,6,85x6,6,6,(FrontSquat)75x6,85x6,95x6,105x6,115x6,6,(DBInc)40x8,50x8,60x8,8,8,(InvertRow)3x10

(LowPinInc)95x6,6,105x6,6,6,(Squat)95x6,6,105x6,6,(DBShldr)35x8,8,40x8,8

(Pushup)25,25,20,20,(Squat)4x25,(Bicycle)4x20,(SLDL)4x12/12,(FeetUpPushup)4x15,(WallSit)4x45,(Plank)4x30

(Deadlift)275x3,315x1,335x1,350x1,295x4,4,275x4,4,(LowInc)145x6,155x6,165x6,145x6,6,6,(Squat)95x6,105x6,115x6,6,6,(DBShldr)35x10,45x8,8,8

(Pushups)4x25,(Squat)4x25,(SLDL)4x10/10,(Crunch)4x15,(BandCurl)4x15,(ShldrPress)4x15,(HollowHold)4x30,(WallSit)4x45

(Pushups)20,18,18,20,(Squat)4x20,(SLDL)4x10/10,(Crunch)4x12,(BandCurl)4x15,(ShldrPress)4x15,(Plank)4x45,(WallSit)4x45

(Deadlift)315x4,4,285x4,4,(LowInc)135x6,6,145x6,155x6,135x6,6,6,(Squat)95x6,6,110x6,6,6,(DBTri)30x12,12,12