Thu 1/26/23 - GBR Upper 1

Garage Gym

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

(T-Bar)70x8,75x8,80x8,8,8

(DBInc)60x10,50x10,10

(PullDn)100x12,12,14

(PushDn)60x15,13

(Curl)25x15,10

(Plank)30,30,30

(KneeMobility)30,30,30

48 mins

GBR Upper 1.  Started with bench and T-bar rows.  Jumped 7% from last week on bench as I'm really getting to the end of the sub-maximal run up.  Felt good, but subsequent jumps are going to get challenging. Bumped rows up by about 20%, which may have been too aggressive for too many more jumps up.  Next was DB incline and pulldowns. I can't really progress with pulldown weight with my setup, so I'll have to try to add reps.  Next was arms and then finished up with planks and knee mobility.

Nutrition/Weight:

178.6

Tue 1/24/23 - GBR Lower 2

Garage Gym

(Squat2Ct)75x8,8,85x8,8

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

(SlantGobletSquat)30x15,15,15

(1LegSLDL)20x10,10,10

(Crunch)10#x12,12,12

(Tibialis)12,12,12

454 mins

GBR Lower 2. Started with paused squats. These were fairly short rests and got to be work the last 2 sets.  Next was combo of deadlift and slant board goblet squats. Squats were sets of 15, so these got challenging for sure, and made deadlift not super easy despite being very light.  Finished with circuit of single leg SLDL's, weighted crunches and tibialis raises.  Good WO.

Nutrition/Weight:

180.0

Mon 1/23/23 - GBR Upper 2

Garage Gym

(Decline)125x8,140x8,8,8,8

(Pull-ups)15x6,6,BWx6,6

(Incline)110x10,10,10

(DBRow)50x10,10,10

(DBTri)30x13,13

(Curl)25x15,Hx12

47 mins

GBR Upper 2.  Started with decline.  Didn't feel great at first, but this was fairly easy @RPE 6-7's.  Next was weighted pull-ups. I did 15#'s for 2 sets but that was going to be a LOT for me today, especially considering my weight after the weekend.  So, I dropped to 2 body weight sets.  Elbows are also being a bit cranky, so better stay on top of them.  Net I did incline with DB Rows and finished up with some arm work.  Solid.

Nutrition/Weight:

183.0

Sat 1/21/23 - Full Body (Ironbound Gym)

Ironbound Gym

(Squat)125x8,8,8,8

(Pull-ups)10#x6,6,6,6

(DBBench)60x8,70x8,8,8

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

(PushDn)110x12,12,12

(Curl)25x12,10,20Hx12

(Delt)15x10,10x10,10

(DBInc)45x12,35x10,25x10

62 mins

Full body at Ironbound Gym.  Started with squat and weighted pull-ups.  Squats seemed heavier than I thought they would at this weight. Pull-ups weren't easy either.  I wanted to do decline, but they didn't have a good set up for it, so I just did DB bench and RDL's.  Next I did arms, some delts and finished with drop sets with DB incline. Solid WO.  

Got to the gym before it opened so I could get done in time to make it to the start of Ram Rumble, day 2.  Go Brogan!

Nutrition/Weight:

NA

Thu 1/19/23 - GBR Upper 1

Garage Gym

(Bench)115x8,145x8,8,8,8

(T-Bar)45x8,65xx8,8,8,8

(DBInc)50x10,10,10

(PullDn)105x10,10,10

(PushDn)55x15,15

(Curl)20x15,Hx15

37 mins

BGR Upper.  Got through this one fairly quickly.  Leaving for Williamsburg after work to watch Brogan wrestle in the Ram Rumble. Looking forward to seeing Mom and Dad. 

Solid WO, still sub-maximal run up.

Nutrition/Weight:

176.0

Tue 1/17/23 - GBR Upper 1

Garage Gym

(Squat)95x8,120x8,8,8,8

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

(SlantGobletSquat)25x12,12,12

(HipThrust)15,15,15

(Crunch)15x10,10,10

(CalfRaise)15,15,15

(Hang)45,45,45

(KneeMobility)45,45,45

53 mins

GBR Lower 1: started with squat and added 5% (5 pounds) from last week.  Felt decent.  Switched from SLDL to RDL's for this week.  Not sure if I'll stick to this or vary it. I did slant board goblet squats with the RDL's.  Next was a circuit of hip thrusts (not really liking these, not sure if they are that beneficial?.  Need to look for something else for hamstrings), weighted crunches and calf raises.  WO was done here, but I added some dead hangs and knee mobility work.  Solid WO.

Nutrition/Weight:

179.0

Sun 1/15/23 - GBR Upper 2

Garage Gym

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

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

(Incline)95x10,105x10,10,10

(DBRow)35x10,45x10,10,10

(DBTri)30x12,12

(Curl)20x15,Hx15

35 mins

GBR Upper 2: Started with decline for 4x8 @PRE 6-7.  Then pull-ups for 4x6.  These didn't feel super easy, somewhat surprisingly. Next I did incline with DB rows.  Finished up with some arm work.  Solid WO.  As weights get heavier this is going to be a longer workout because I can't easily superset some of the movements.

Nutrition/Weight:

180.2

Sat 1/14/23 - GBR Lower 2

Garage Gym

(Squat)75x12,85x12,90x12,12

(DeficitDeadlift)135x8,155x8,8,8

(SlantGobletSquat)25x10,30x10,10

(HipThrust)12,12,12

(Crunch)10x10,10,10

(Tibialis)12,12,12

35 mins

GBR Lower 2: Started with squats for higher reps.  Then combo of deficit deadlift and goblet squats on slant board (plywood on a 40# dumbbell).  Finished with circuit of hip thrusts, weighted crunches and tibialis raises.  Need to look for additional lower body movements for quads/hams that don't require machines.

Nutrition/Weight:

176.8

Thu 1/12/23 - GBR Upper 1

Garage Gym

(Bench)135x8,140x8,8,8,8

(T-Bar)45x8,60x8,8,8,8

(DBInc)45x10,10,10

(PullDn)100x10,10,10

(PushDn)50x15,15

(Curl)20x15,15

35 mins

GBR Upper Day1: started with bench and t-bar rows for sets of 8 @RPE6-7.  Next was DB incline and pulldowns for sets of 10. Finished up with 2 sets each of triceps pushdowns and curls. Start of sub-maximal run up.  Felt good. Surprised how quickly I got through this WO.

Nutrition/Weight:

177.6

Wed 1/11/23 - GBR Lower 1 (Lyle's Generic Bulk Routine begin)

Garage Gym

(Squat)95x8,105x8,110x8,115x8,8,8

(SLDL)135x8,165x8,185x8,8,8

(SlantGobletSquat)12,20x12,12,12

(HipThrust)3x15

(Crunch)3x12

(CalfRaise)3x15

53 mins

Begin Lyle MacDonald's Generic Bulk Routine, which is a 4x/week upper(x2)/lower(2x) split.  Program starts with 2 week sub-maximal (80%-ish) run-up.  Today begins with lower body day.  Started with squat for 3-4x8.  Wasn't sure where to start, so I just worked up and tried to keep things @RPE 6-7.  Felt good about this start.  Next was combo of SLDL and slant board goblet squats.  SLDL was sets of 8, squats sets of 12.  Finished up with a circuit of hip thrusts, crunches and calf raises.  Solid start.

Nutrition/Weight:

177.6

Tue 1/10/23 - GPP (weighted pull-ups)

Garage Gym

(Pull-ups)5,10x5,15x5,20x5,5,5,5

(Tibialis)15,12,12,12,12

(PushDn)60x10,65x10,70x10,10

(Curl)30x10,20x12,12,12

(HangLegRaise)4x10

(RDelt)10x4x12

42 mins

GPP: started with weighted pull-ups.  Planned on 5x5 but wasn't sure what weight to use, so I just worked up and did 4 top sets of 5 reps.  Combo'd with tibialis raises.  Next I did triceps pushdowns and curls.  Worked up on tri's, down on bi's.  Finished with hanging leg raises and rear delt work.

Nutrition/Weight:

176.8

Mon 1/9/23 - Deadlift

Garage Gym

(Deadlift)205x6,225x6,255x6,275x6,225x6,6,6

(Bench1Ct)125x6,155x6,180x6,155x6,6,6

(BandGobletSquat)30x12,12,12,12

(SteepDBInc)50x10,60x10,50x10

48 mins

Workout at lunch.  Started with deadlift and paused bench combo.  Fairly pleased with deadlift, felt much better than last week where everything felt really heavy.  Bench was fine, 180# top set I rated @RPE8, but I had hoped to go up from there.  Back offs were good.  Next was banded goblet squat and steep angle DB incline (more a shoulder press?).  Trying to find some exercises to get consistent with that are going to hit quads.  Shoulder press was fine.

Nutrition/Weight:

177.0

Sat 1/7/23 - OHP

Garage Gym

(OHP)75x6,85x6,90x6,6,6

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

(BandSquat)5x10

(DBDecline)50x10,60x8,8,8,10

35 mins

Busy Saturday morning and I didn't get to work out until the afternoon.  OHP felt really heavy, supersetted with rows, short rests.   Finished with band squats and DB decline, short rests.  Just wanted to get some work in today on limited time.

Nutrition/Weight:

176.0

Thu 1/5/23 - Squat

Garage Gym

(Squat)75x4,95x4,115x4,135x4,145x4,155x4,4

(Decline)125x8,140x8,155x8,165x8,140x8,8

(DeficitDL)135x8,155x8,175x8,185x8,8

(DBInc)60x10,50x10,10

55 mins

Squat for 4@RPE 6, 7, 8x2.  I don't know what it is, but I cannot improve my squat.  Happy that I can squat at all with how my knees have improved, but I'm still benching heavier than I'm squatting, and with twice the # of reps each set.  Anyway, squat was "fine".  Next I supersetted decline and deficit deadlift. Decline felt good, as did deficit DL.  Finished up with some DB incline.  Solid WO.

Nutrition/Weight:

176.6

Wed 1/4/23 - GPP

Garage Gym

(Pull-ups)5x5,4x5=45

(Tibialis)15,12,12,10

(DBTri)30x15,15,12

(Curl)25x10,12,12

(HangKneeRaise)10,10,10

+1.2 mile walk 

56 mins

GPP day. Started with pull-ups EMOM.  5 sets of 5 reps, 5 sets of 4 reps. Controlled at the bottom to be easier on my elbows.  Supersetted tibialis raises with last 4 sets of pull-ups.  Next was triceps, biceps and hanging leg raises for core.  Knee raises were tough, core/abs are much weaker than used to be.  Grabbed Salem and took her on a walk with me after the WO.

Nutrition/Weight:

178.2

Tue 1/3/23 - Deadlift

Garage Gym

(Deadlift)185x6,205x6,225x6,235x6,245x6,6

(Bench1Ct)135x6,155x6,165x6,175x6,6

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

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

48 mins

First WO in the home garage gym of the new year. Started with deadlift for 6@RPE 6, 7, 8x2.  I've been doing sets of 4 for a while and will do a block of some higher rep stuff.  I supersetted paused bench with DL for 6@ REP 6, 7,  8x2.  Last set was @RPE9.  Finished up with light squats (knees still cranky from the hike and drive home) and steep incline.  Solid WO.

Nutrition/Weight:

181.0

Sun 1/1/23 - Hike on the AT

 It was such a beautiful day, too pretty to spend the whole day in the car travelling from Leesburg back to Charlotte.  So, we stopped at Daleville near Roanoke, VA and got on the AT for almost 6 miles.  We hiked up to the ridge, then along the ridge toward Hay Rock.  We hit several beautiful overlooks.  Great way to break up the drive.  It did make for a LONG day though.

Sat 12/31/22 - Squat (Ida Lee Gym)

Ida Lee Gym

(Squat)125x4,145x4,165x4,135x4,4,4

(DBBench)50x8,70x8,85x8,70x8,65x8,8,8

(DBRDL)45x8,60x8,70x8,8

(SteepDBInc)45x10,55x10,45x10,10

(RDelt)50x10,70x10,10,10

71 mins

Ida Lee Gym in Leesburg.  Started with squat & worked up to 4@RPE8, then backed off for 3 sets of 4.  Next was DB bench with DB RDL's.  Very pleased with how 85# DB's moved, and then good back off volume.  I was going to do 80's as my top set, but my set at home only goes to 80 so I figured this is my only chance for a while to go any heavier.  Finished up with steep angle incline, supersetted with rear delt fly machine.  Solid WO.

Nutrition/Weight:

NA