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.

Fri 9/2/22 - Deadlift (best DL day in a long time)

Garage Gym

(Deadlift)225x4,275x4,315x4,330x4,345x4,285x4,4,4

(PinBench)125x6,145x6,155x6,165x6,6

(3/4Squat)75x10,85x10,10,10

45 mins

Started with deadlift, warmups felt really good and today was probably my best deadlift day I can remember. Goal was a top set @RPE8, then back off 15-20% for 3-4x4. Very pleased.  I supersetted pin bench with deadlifts and R shoulder is feeling a lot better. I worked up heavier than touch and go bench last week.  Finished up with 3/4 squats, short rests.  Lots of hiking this weekend coming up.

Nutrition/Weight:

182.4