Fri 3/24/23 - GBR Upper 1 (Hayden worked out w/ me!)

Garage Gym

(Bench)125x6,155x6,165x6,6,6

(Pullups)7,7,7,7

(DBInc)50x10,10,10

(BOR)95x10,115x10,10

(PushDn)50x15,60x15

(Curl)25x15,12

54 mins

GBR Upper 1 started with bench, which felt solid today with 3 top sets @165.  Next were pull-ups for 4 sets.  Then DB incline and BOR.  I hadn't done BOR in a long time.  Took it easy as my lower back was really tender today.  Finished up with some arm work.  Best part of the workout was Hayden worked out with me!

Nutrition/Weight:

180.2

Wed 3/22/23 - GBR Lower

Garage Gym

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

(HangKneeRaise)4x10

(SquatHold)4x45

(Plank)4x45

(GluteBridge)3x10

(Tibialis)15,12,11

38 mins

GBR lower started with goblet squats again. Low back still painful so I'm keeping things lighter, PLUS, I'm enjoying some different squat/lower variations and feel like it's beneficial for my knees.  I supersetted squats with hanging knee raises.  These are tough for me, they also give me the benefit of 30-second hangs to work on grip and also good for elbows and shoulders.  Next were squat holds and planks. This combo has my quads on FIRE because they're used in the holds and planks.  Finished with some glute bridge holds for 5 seconds and tibialis raises.  Solid "light" lower day.

Nutrition/Weight:

181.4

Tue 3/21/23 - GBR Upper 2

Garage Gym

(Decline)125x6,145x6,155x6,160x6,6,6

(Pullups)6,6,6,6,6

(Incline)115x10,10,10

(DBRow)45x10,10,10

(DBTri)30x10,10

(Curl)45x15,15

43 mins

GBR Upper 2 started with decline. Pressing felt better than it has in about 2 weeks. Still didn't push too hard with my neck and lower back.  Rated top 3 sets @RPE 7,7,8.  Next I did 5 sets of pull-ups, every 2 mins.  Then I did incline with DB rows.  Finished up with some arm work. Solid WO for where I am right now.

Nutrition/Weight:

181.2

Sun 3/19/23 - GBR Lower 2

Garage Gym

(GobletSquat)20x10,30x10,40x10,50x10,10,10

(DeadHang)30,30,45,45

(SquatHold)4x40

(Plank)4x40

30 mins

GBR Lower 2 started with goblet squats. Low back was still bothering me so no barbell squats today. Started with goblet squats using 2 DB's and worked my way up until they felt like decent work.  Really liked these and should do more squats like this.  Supersetted squats with dead hangs, 2 sets underhand, 2 sets overhand.  Finished up with knees over toes squat holds and planks.  Decent WO for how my back was feeling.

Nutrition/Weight:

182.0

Sat 3/18/23 - GBR Upper 1

Garage Gym

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

(Pullups)6,6,6,6

(DBInc)50x10,10,10

(PushDn)50x15,15

(Curl)25x12,10

+1.2 mile walk in the AM

50 mins

GBR Upper 1. Took it easy today because lower back has been really tight since my workout on Wednesday.  Took it fairly easy today and just got some work in to get moving.  

Nutrition/Weight:

180.8

Wed 3/15/23 - GBR Lower 2

Garage Gym

(Squat)75x8,85x8,95x8,105x8,115x8,8,8

(SLDL)135x8,8,155x8,8

(SquatHold)4x45

(1LegSLDL)30x10,10

(Crunch)3x15

(Tibialis)17,10,10

49 mins

GBR Lower 2 started with squats working up slowly to 3x8 top sets. These were light, knees were cranky but felt better as I warmed up.  Next I did SLDL with slow negatives and squat holds.  Next were 1-leg cldl and crunches.  Finished up with tibialis raises.

Nutrition/Weight:

182.6

Tue 3/14/12 - GBR Upper 2

Garage Gym

(Decline)125x6,145x6,165x6,175x6,6,6,6

(Pullups)6,6,6,6,6

(Incline)115x12,125x10,10

(DBRow)50x10,10,10

(DBTri)30x12,12

(BBCurl)50x12,12

55 mins

GBR Upper 2 started with decline and I was very pleased with how 175# felt for 4 sets. I initially thought I'd do 1 set there and back off, but it felt good. Next I did 5 sets of pull-ups. I didn't add weight because my weight is really high after the weekend.  Next I did incline and DB Rows. Incline was solid, felt good.  DB rows I did both at once instead of 1-arm rows I'd been doing.  They were hard, especially after pull-ups.  I think going lighter and more controlled would be better as my second back movement here.  Finished up with some arm work.  Solid.

Nutrition/Weight:

184.0

Sun 3/12/23 - GBR Lower 2

Garage Gym

(Squat)75x6,95x6,105x6,115x6,125x6,6,6,6,6

(ReverseLunge)3x10

(HangLegRaise)3x12

(SquatHold)4x45

(Crunch)4x10

(RevHang)3x30

54 mins

GBR Lower 1 started with squats. Knees were feeling a bit wonky so I just did sets of 6 working up slowly and did 5 sets at a weight that felt like work, but fairly comfortable. Next I did reverse lunges with front foot on a 45# bumper plate and hanging leg/knee raises.  Next I did squat holds for 45 seconds each and crunches. Lots of knee popping on the squat holds. Finished up with some reverse grip hangs.  

Nutrition/Weight:

NA

Fri 3/10/23 - GBR Upper 1 (again) - Ida Lee Gym

Ida Lee Gym - Leesburg, VA

(Bench)115x6,135x6,165x6,6,6,6

(Pullups)10,8,6,6

(DBShldr)45x12,12,9

(SeatRow)120x12,100x12,12

(PushDn)58x12,12

(Curl)15x15,12

35 mins

GBR Upper 1.  Today would've been a lower day, but I had short time in Leesburg for a quick WO so I did an upper WO. I didn't have access to a decline, so just did flat bench again and supersetted it with pull-ups.  Next I did DB shoulder press with wide grip seated rows.  Finished up with some pushdowns and curls.  A lot of work in 34 mins.

Nutrition/Weight:

NA - in Leesburg picking up Hayden

Wed 3/8/23 - GBR Upper 1

Garage Gym

(Bench)135x6,155x6,165x6,6,6,6

(Pullups)BWx6,10x6,6,6,BWx6

(DBInc)50x12,12,12

(InvertRow)2x10

(PushDn)50x12,12,12

(Curl)25x12,12

45 mins

GBR Upper 1 started with bench. Still working up on sets of 6. Felt pretty good today. Next was pull-ups. I did a body weight set, then 3 sets with 10#, finished with another body weight set.  Next I did DB incline with inverted rows. Rows were hard after pull-ups (again).  Finished up with some arm work. Solid WO.

Nutrition/Weight:

179.8

Tue 3/7/23 - GBR Lower 2

Garage Gym

(SlantBoardSquat)barx8,65x8,75x8,8,8

(Deadlift)135x6,185x6,205x6,215x6,6

(BadnSquatHold)4x45

(1-legSLDL)35x10,10,10

(Crunch)20,15,12

(Tibialis)18,13,12

52 mins

GBR Lower 2 day started with slant board squats. Feet close together, deep and not heavy but still work. Next was deadlift, which has felt incredibly heavy lately for how light I'm going. Today felt a little better, but these are challenging after squatting.  Next was banded squat holds and 1-legged SLDL. Knees were popping SO loud during squat holds, and they were uncomfortable/painful. Not productive I don't think. Finished up with abs and tibialis.

Nutrition/Weight:

181.2

Sat 3/4/23 - GBR Upper 2

Garage Gym

(Decline)125x8,145x8,155x8,8,11

(Pullups)10,6,6,6

(Incline)115x12,12,12

(RingRow)8,8,8

(DBTri)30x12,10,20x10

(BBCurl)45x15,12,8

50 mins

GBR Upper 2 started with decline sets of 8 reps. I was rating these as RPE 7-7.5, but wasn't sure how accurate that was, so I pushed the last set to 11 reps @RPE 8.5-9. Next was pull-ups, which felt pretty good, so I did 10 first set and then sets of 6 every 3 mins.  Next was incline and inverted ring rows.  Rows were hard after pull-ups.  Finished up with some arm work. Good WO.

Nutrition/Weight:

180.8

Fri 3/3/23 - GBR Lower 1

Garage Gym

(Squat)95x6,115x6,135x6,145x6,6,6,6

(ReverseLunge)3x10

(HangKneeRaise)15,12,10

(BandSquat)45,45,45,60

(Crunch)4x12

42 mins

+2.7 mile walk with Salem after

GBR Lower 1 started with squats working up to 4x6, 10# heavier than last week.  Next I did deep reverse lunges and hanging knee raises.  I liked the lunges, felt good about how deep I could get and how little assistance I needed from my rear leg.  Finished up with banded squat holds and crunches.  Solid lower day for me.

Nutrition/Weight:

179.0

Wed 3/1/23 - GBR Upper 1

Garage Gym

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

(Pull-ups)8,8,7,7

(DBInc)50x10,10,10

(PullDn)100x10,10

(PushDn)50x15,13

(Curl)25x12,10

41 mins

+1.5 mile walk with Salem after

GBR Upper 1 started with bench. Doing sets of 6 now and trying to slowly work back up.  Still 20# lower than my top sets of 8 a couple weeks ago. Rated these @RPE7-7.5.  Still dealing with neck/shoulder issues.  Next I did pull-ups and they actually went fairly well, better than I expected. Then I supersetted DB incline for sets of 10 and pulldowns. Only did 2 sets of pulldowns after pull-ups.  Finished up with some arm work.  Solid WO.  Took Salem for a 1.5 mile walk after.

Nutrition/Weight:

180.8

Tue 2/28/23 - GBR Lower 2

Garage Gym

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

(Deadlift)135x6,155x6,6,6

(BandSquat)45,45,60,60

(1LegSLDL)30x10,10,10

(Crunch)3x15

(RevNordic)3x10

(Tibialis)15,13,11

49 mins

GBR Lower 2 started with squat for sets of 8. I did these barefoot.  I feel like these should be really easy, but they aren't.  They weren't hard, but they were on short rests so there was some work involved.  13 mins for warmup + the 4x8 sets.  Next was deadlift. Sets of 6 and very light that didn't feel super light.  These should be strictly warmup weights and getting well into the 200's.  Not today.  I was supersetting banded squat holds with these, so that + previous squats on short rests surely contributed to these feeling heavier.  Next was single leg SLDL and crunches.  Finished up with reverse Nordics (band assist) and tibialis raises.

Nutrition/Weight:

182.6