Wed 5/31/23 - GBR Upper 2

Garage Gym

(Decline)125x6,155x6,175x6,195x8,165x6,6,6

(Pullups)8,6,6,6

(Incline)115x12,12,12

(T-Bar)70x10,10,10

(DBTri)50x12,12

(Curl)30x12,8

46 mins

Sarah and I worked out together for the first time in a LONG time.  Started with decline and worked up to a top set, took 15% off and did 3x6. 5 working sets and top set I did 8 reps and rated it @RPE9-9.5.  Back off sets were every 2 mins.  Next we did pull-ups, every 2 mins.  Then we did incline and t-bar rows.  Finished with some arm work.  Solid WO. Enjoyed working out with Sarah.

Nutrition/Weight:

188.2

Tue 5/20/23 - Lower

Garage Gym

(GobletSquat)20x15,30x15,15,15

(HangKneeRaise)4x12

(SplitSquat)5"x5,5,5

(Plank)3x45

(SeatedGM)20x12,12,12

(Tibialis)17"x17,17,15

(HingeSquat)9.5"x10,7.5"x20

61 mins

Started with goblet squat and hanging knee raises. Squats were OK, hangs were 2 overhand, 2 underhand and held for 45 seconds each.  Knee raises take about 30 seconds for the set, so I hang for an additional 15 seconds. I'm trying to get back to hanging since my elbows are getting a little cranky.  Next were split squat holds and planks, walking between sets.  Next were seated good mornings and tibialis raises, walking between sets.  Finished up with single leg hinge squats. Tried my tallest stack yet (~9.5" 3x45 bumper + 1x35 bumper).  This bothered my knees a bit, especially my left knee so I stopped at 10 reps, lowered the height to 3x45 bumpers and did my second set there.

Nutrition/Weight:

188.2 - weight has gotten a bit our of control the last couple of weeks.  Time to reign it back in and get back to the ~170# range.  I'll start this week with about ~1,000 cal/day defecit, have a break this weekend and then move to ~500 cal/day defecit.

Today's calories were 1,500 - 1,600.  Maintenance should be around 2,500.

Sat 5/27/23 - GBR Upper 1

Garage Gym

(Bench)145x4.165x4,185x4,195x4,205x4,185x4,4,4

(Pullups)6,6,6,6

(DBInc)60x10,10,10

(InvertRow)3x10

(PushDn)75x10,10,8

(Curl)30x10,10,25Hx10

(HingeSquat)7"x20,20

60 mins

Started with bench and did sets of 4, working up to top set @RPE9, then backed off for 3 additional sets. 6 working sets. Next was pull-ups for 4x6.  Then I did DB incline with inverted rows.  Finished up with arm work (heavy for me today) and hinge squats.

Nutrition/Weight:

182.2

Thu 5/25/23 - Lower

Garage Gym

(1LegGobletSquat)BWx10,10x10,15x10,20x10

(HangKneeRaise)4x10

(SplitSquat)5"x5,5,5

(Plank)3x30

(SeatedGM)20x12,12,12

(Tibialis)15,13,13

(HingeSquat)7.5"x20,20

52 mins

Started single leg goblet squat and hanging leg raises. Squats were with back leg up on bench, started with body weight and worked up. These got fairly challenging.  Next were 5 count split squat holds on 2x45# bumpers and planks.  Next I did seated good mornings and tibialis raises.  Finished up with hinge squats on 3x45# bumpers. Legs were shaking at the end of the WO.  Nothing at all heavy, but all the single leg work makes this workout fairly challenging for me.

Nutrition/Weight:

182.4

Tue 5/23/23 - GBR Upper 2

Garage Gym

(Decline)155x6,175x3,195x7,165x6,6,6,6

(Pullups)6,6,6,6

(Incline)125x12,10,9

(T-Bar)80x10,10,10

(DBTri)50x12,12

(Curl)30x10,Hx10

(HingeSquat)7"x20,20

52 mins

Started with decline working up to a heavy set, then took 15% off and did sets every 2 mins.  Next were pull-ups.  Not easy with my weight after the weekend.  Next was incline and t-bar rows.  Finished up with arm work and hinge squats. Solid WO.

Nutrition/Weight:

185.4

Sat & Sun 5/20/23 - 5/21/23 - Hayden Graduation @Notre Dame

 Sat 5/20

• Finished the drive from Marysvill to ND, met the rest of the gang (Gregg, Elena, Nat, Foster, Didi)
• Went to campus and spent the day walking around.  Met up with Katherine
• Lunch at Brothers
• Mass at the BB arena, in overflow (easily over 10,000 people)
• Dinner at Sushi Garden, lost of rice, not enough fish, but still great time at dinner
• Cool and breezy, great weather for walking around
• Walked easily 5 miles today

Sun 5/21

• Up early for a body weight WO before heading to campus
• Commencement at ND stadium from 8:30 to 11:30, neat seeing Hayden
• Walked around campus, took pictures
• Computer Science graduation at ice hockey complex, Hayden walked across the stage to get "diploma" - Hayden already has his since he graduated in December
• So proud of Hayden, he's a great young man and will go far and do many incredible things
• My hope and prayer is that he's happy no matter what he does
• Dinner at the Crazy Czech, hanging out with Katy Yohe, back to hotel @8:30pm
• Told Gregg, Hayden, Elena that Sarah's pregnant, they seemed excited for us and happy about it

Mon 5/22

• Drove home, left at 6am, arrived home ~4:30 -5pm after surprising Taryn and bringing her home from school
• 2 mile walk before dinner
• WORN OUT!

Fri 5/19/23 - GBR Upper 1

Garage Gym

(Bench)145x4,165x4,185x4,195x4,185x4,4,4,4

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

(DBInc)50x15,15

(InvertRow)8,10

(PushDn)75x12,12

(Curl)30x10,10

(HingeSquat)7"x20,20

45 mins

Started with bench and did sets of 4 reps. Thought I'd get to maybe 205#, but the set at 195# rated @RPE8.5-9 so that was heavy enough for today. Backed off for 4 more sets for 6-7 total working sets.  Next I did 5 sets of pull-ups.  Then DB incline and inverted rows. Finished up with arm work and hinge squats.

Left as soon as work wrapped up and started driving to Notre Dame for Hayden's graduation.  Drove about 7.5 hours and stopped to sleep for the night northwest of Columbus, OH.

Nutrition/Weight:

179.6

Wed 5/19/23 - GBR Upper 2

Garage Gym

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

(Pullups)10,8,6,6

(Incline)125x12,10,10

(T-Bar)70x10,10,10

(DBTri)45x15,15

(Curl)25x12,12

(HingeSquat)5"x25,25

54 mins

Started with decline. I overshot a heavy set last week so this week I wanted to stay at appropriate RPE and hit some volume. Pleased with these 5 working sets and I kept rests short rather than continuing to ramp the weight up.  Next were pull-ups, feeling good about these and keeping RPE reasonable so I can really get used to doing these and start upping volume from time to time.  Next was incline and t-bar rows for 3 sets each.  Finished up with a circuit of triceps, biceps and hinge squats.  I'm keeping hinge squats low on non-leg days so that I'm doing them 4+ times a week, but not pushing the intensity each session.  Solid WO.

Nutrition/Weight:

180.6

Tue 5/16/23 - Lower

Garage Gym

(Squat)75x6,95x6,105x6,115x6, 1125x6,115x6,6

(GoodMorning)65x10,10,10

(Plank)3x45

(SplitSquat)5"x5,5,5

(Crunch)3x15

(HingeSquat)8.5"x20,20

(DeadHang)4x45

60 mins

Started with BB squat and planned on working up to a set @RPE8ish.  During the set @125# my left hamstring started acting up. I dropped the weight on next 2 sets and did long paused squats (2-4count).  Weights didn't feel very heavy (they weren't!), but I haven't barbell squared in a couple maybe 2 months, so they didn't feel comfortable either.  Next was BB good mornings and planks. Then split squat holds and crunches.  Finished with hinge squats (highest ever - 3x45 bumper + 1x10 bumper =8.5-9 inches) and dead hangs.

Nutrition/Weight:

182.6

Sun 5/14/23 - GBR Upper 1

Garage Gym

(Bench)135x10,10,10,15

(Pullups)6,6,6,6

(DBInc)60x12,12

(InvertRow)10,10

(DBTri)35x20,20

(HCurl)25x12,12

(HingeSquat)7"x20,20

43 mins

Feeling a bit beat up from shoveling and hauling 10 yards of mulch yesterday. Decided to go lighter, higher reps on bench today. Just got up to 135 and did sets of 10, last set pushed for AMRAP and got 15. Pleased with that.  Next I did 4x6 pull-ups.  Then DB incline and inverted rows. Bumped from 50 to 60# DB's for incline. Finished up with arm work and hinged squats. Solid WO for how I felt.

Nutrition/Weight:

181.8

Fri 5/12/23 - Lower

Garage Gym

(GobletSquat)20x15,15,15,15

(HangKneeRaise)4x10

(SplitSquat)5"x5,5,5

(Plank)3x30

(HingeSquat)5"x20,20

(BBGoodMorning)45x10,10,10

39 mins

Started with goblet squat and hanging knee raises.  Next was split squat holds and planks.  Finished up with single leg hinge squats and barbell good mornings. First time doing BB GM's and like them. Went very light to get the movement down. Different feel than seated good mornings for sure.

Nutrition/Weight:

178.8, down from 188.6 on Monday!

Thu 5/11/23 - GBR Upper 2

Garage Gym

(Decline)145x6,165x6,190x8,165x6,6

(Pullups)10,7,7,7

(Incline)125x13,12

(T-Bar)70x10,10

(PushDn)55x15,13

(BBCurl)45x20,13

56 mins

Worked out with Hayden! Started with decline, worked up to 1 heavy set, then backed off for 2 sets. Felt good on heavy set and did 8 reps instead of 6. Solid.  Next was pull-ups for AMRAP, then sets of 7 on rings.  Next was incline and t-bar. Finished up with some arm work. Love working out with Hayden!

Nutrition/Weight:

179.8

Tue 5/9/23 - Lower

Garage Gym

(GobletSquat)20x15,30x20,20,20

(HangKneeRaise)15,12,12,12

(SeatedGM)15x15,25x15,15

(Plank)3x45

(SplitSquat)5"x5,5,5

(Crunch)3x12

(HingeSquat)8"x20,20

48 mins

Goblet squats for sets of 20 after getting warmed up and hanging knee raises to start. Then good mornings and planks.  Next was split squat holds and crunches. Finished with single leg hinge squats on 3x45 bumpers.

Nutrition/Weight:

183.0

Mon 5/8/23 - GBR Upper 1

Garage Gym

(Bench)145x6,165x6,6,6,6,6

(Pullups)6,6,6,6

(DBInc)50x17,12,12

(InvertRow)3x10

(DBTri)30x12,12

(BBCurl)55x12,12

(HingeSquat)5"x20,20

48 mins

Started with bench and did 5 working sets, then pull-ups.  My weight after being in the mountains for the weekend eating tons of carbs was super high today, so pull-ups weren't easy.  Next was DB incline and inverted rows. Then arm work and hinge squats. Solid WO coming back from a 3-day weekend.

Nutrition/Weight:

188.6

Fri 5/5 - Sun 5/7 - GSMNP, Cades Cove

 Camping trip to Cades Cove in GSMNP. Forecast was for 60-80% rain. It rained for a short while Saturday morning at 4am, other than that, weather was amazing.   We saw tons of wildlife: 20 bears, countless turkeys and some deer.

This place is so beautiful, pictures can't really capture it. Huge cove/valley of mainly open fields surrounded by the Smokey Mountains.  Taryn had a great time throwing rocks in the river, pushed our limits as parents :). 

Wish we could have shared this with all the kids.

Thu 5/4/23 - GBR Upper 2

Garage Gym

(Decline)145x6,165x6,185x6,165x6,6,6

(Pullups)10,6,6,6

(Incline)125x10,10,10

(T-bar)60x10,10,10

(OHTri)60x12,12

(Curl)25x12,12

47 mins

Started with decline working up to my heaviest set in a while, then backed off for 3 more sets (5 working sets). Next were pull-ups for an AMRAP set, then sets of 6. Felt good about both these main movements.  Then I did incline and t-bar rows. Finished with arms.

Nutrition/Weight:

180.4

Wed 5/3/23 - Lower

Garage Gym

(GobletSquat)20x15,25x15,15,15

(HangKneeRaise)4x12

(SeatedGM)25x12,12,12

(Plank)3x45

(SplitSquat)5"x5,5,5

(Crunch)3x12

(HingeSquat)8"x20,20

50 mins

Started with goblet squat and hanging knee raises. Working back up to heavier and higher rep squats, knees have been a tad cranky and we're going to GSMNP soon so I want to take care of them.  Next were seated good mornings and planks.  Then split squats and crunches. Finished with single leg hinge squats, right leg felt great, left knee was a little painful.

Nutrition/Weight:

181.6

Mon 5/1/23 - GBR Upper 1

Garage Gym

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

(PullupsRings)6,6,6,6

(DBInc)50x10,10

(InvertRow)10,10

(DBTri)30x10,10

(BBCurl)45x12,12

(HingeSquat)5"x20,20

31 mins

Feeling pretty tired from about 3-4 hours sleep Thursday and Friday nights, and super bloated from eating a ton of carbs all weekend.  Started with bench for sets of 6, then pull-ups on the rings. Heavy = hard.  Next was DB incline and inverted rows.  Finished up with arm work and single leg hinge squats.

Nutrition/Weight:

186.4

Sat 4/29/23 - Uwharrie 5-Hour Adventure Race

 3 segments at Murrow Mountain State park

1. Hike - got 4 checkpoints in about 2 hours

2. Paddle - got 1 checkpoint, was going for a 2nd but recent storms resulted in strong current.  Rich and I were in an inflatable kayak which was not meant for speed or agility. We gave up on #2 and headed back. Probably 45 mins on the water

3. Hike 2 section - got 3 checkpoints and then headed back to finish area

Total time was 4:40 and about 10 miles.

Fun event.