Thu 8/31/23 - Upper 2

Garage Gym

(Decline2CT)115x6,135x6,170x6,6,150x6,6,6

(Pullups)6,6,6,6

(DBInc)50x10,10,10

(SealRow)30x10,10,10

(PushDn)50x10,10

(Curl)25x12,Hx12

46 mins

Started with 2 count paused decline.  Plan was 6@ REP8, -15% 2-3x6.  170# felt good so I did 2 sets there, second set was @8, so I dropped 12% for 3x6.  Solid pressing for me. Next I did pull-ups. Taking it easy here even though they felt really good today.  Next was DB incline and seal rows for 3 sets each.  Finished up with some arm work.

Nutrition/Weight:

178.0

Tue 8/29/23 - Upper 1

Garage Gym

(BenchLarson)125x8,135x8,145x8,8,8

(PullupsRing)6,6,6,6

(DBShldr)45x10,10,10

(DBRow)35x10,45x10,10

(IncCurl)25x10,20x10,20Hx10

(PushDn)60x10,10,10

37 mins

Started with Larson bench press, which is a bench press where feet are straight out in front, off the floor.  This takes away leg drive and is definitely harder.  Felt good on these and did pullups on the rings with them.  Pullups haven't felt easy.  Next was DB shoulder press and DB rows.  Finished up with 3 sets of incline curls and pushdowns. Decent work in amount of time.

Nutrition/Weight:

180.4

Sat 8/26/23 - Upper 2

Garage Gym

(Decline2CT)125x6,145x6,165x6,155x6,6,6

(Pullups)6,6,6,6

(DBInc)50x8,8,8,10

28 mins

Feeling pretty beat up and this was my 3rd upper WO this week, so I just stuck with a few basic movements.  Started with 2 count paused decline working up to 6@RPE 8, then took off 5% and did 3x6.  Pauses felt good.  Then I finished up with pull-ups and DB incline for 4 sets each.  Pullups didn't feel as easy as earlier in the week.  Quick WO in under 30 mins, some decent work in there.

Nutrition/Weight:

178.8

Fri 8/25/23 - Lower (Deadlift)

Garage Gym

(GobletSquat)25x10,35x10,45x10,10,10

(HangLegRaise)4x10

(Deadlift)135x4,165x4,190x4,210x4,225x4

(Plank)4x30

(HingeSquat)8"x10,10,10

(Tibialis)3x15

(SplitSquat)5,5

40 mins

Started with goblet squats and hanging leg raises. Squats were harder than I thought they'd be with this weight.  Next I did deadlift and planks.  Hayden has been deadlifting and so I thought I'd better start back up so I can deadlift with him.  Gawd, this felt heavy.  Lots of work to do here.  Next I did hinge squats and tibialis raises.  Finished with some split squats and 30-second knee stretches.  I could feel a twinge in my inner left quad/groin.  Not bad, but I know it's going to hurt tomorrow.

First time I've deadlifted since January.  That session was (Deadlift)205x6,225x6,255x6,275x6,225x6,6,6.

Nutrition/Weight:

178.6

Thu 8/24/23 - Upper (w/ Sarah)

Garage Gym

(Bench2Ct)125x8,145x8,165x8,175x8,150x8,145x8

(PullupsRings)6,6,6,6

(DBShldr)45x10,10,10

(InvertRow)3x10

(IncCurl)25x12,12

(DBTri)30x10,10

(Plank)3x30

50 mins

Worked out with Sarah. Started with long paused bench. Plan was to work up to 8@RPE 8, then back off for some volume. I probably hit @RPE 8 with 165, but bumped to 175# and Sarah had to help me on the last rep @RPE 11.  Backed off 15% and that was @RPE 9.5. Backed off again and hit @RPE 9.  Done.  Supersetted with ring pull-ups.  Next was shoulder press and inverted rows. Finished up with arms and planks.

Sarah is still doing great.  Can still do pullups ~5 months pregnant.

Sarah and I also walked T to school this morning. 2.6 miles there and back in ~45 mins.  Plus a stop for a few trips down the slide at the playground.

Nutrition/Weight:

179.8

Tue 8/22/23 - Upper

Garage Gym

(Decline)115x6,135x6,155x6,6,6,6,6

(Crunch)4x12

(Pullups)6,6,6,6

(Plank)4x30

(DBInc)50x12,12

(SealRow)30x10,10

(PushDn)60x10,10

(HCurl)25x12,12

44 mins

Started with decline (feet up and paused) working to sets @RPE 7ish and supersetted with crunches.  Next I did pull-ups and planks.  Trap feeling better, pull-ups felt really smooth, but still only did sets of 6.  Next was DB incline and seal rows.  Finished up with some arm work.  Still taking it easy as trap/upper back heals.

Nutrition/Weight:

182.0

Sun 8/20/23 - Upper (w/ Hayden)

Garage Gym

(CGBP)75x8,95x8,115x8,120x8,130x8,150x8

(PullDn)85x12,110x10,120x10

(ArnoldPress)20x10,25x10,10

(DBRow)30x10,10

(IncCurl)25x10,10

(PushDn)35x12,12

62 mins

Walked 2.5 miles in the morning w/ Taryn so Sarah could catch up on some rest.  Hayden was doin an upper WO today, and even though I did some upper work yesterday, I did another today so I could work out with him.  Neither WO was very heavy or taxing.  Trap starting to feel better.

We started with bench press, I did close grip and worked up with him, then did 2 heavier sets as he backed off.  Next we did pulldowns.  Hayden should be able to do pull-ups soon I think.  Next we did shoulder press and DB rows. I did Arnold presses for shoulders.  Finished with some arm work.  Alway enjoy working out with Hayden.

Nutrition/Weight:

180.8

Sat. 8/19/23 - Upper

Garage Gym

(Decline)115x10,135x10,10,10,10

(DBInc)45x10,10,10

(DeadHang)30,30,30,30

33 mins

Started with decline for 4x10.  Then DB incline for 3x10 and dead hangs.  That was it for the WO.  Back/Trap is still really sore, so no pulling.

I also walked 2.25 miles in the morning with Sarah and Taryn, and 3.25 miles in the afternoon with Taryn (she napped while we walked).  Total of 5.5 miles walking in 100 mins.

Nutrition/Weight:

179.8

Wed 8/16/23 - GBR Upper 1

Garage Gym

(Bench)145x6,165x6,175x6,6,6,6

(PullupsRing)6,6,6,6

(DBInc)60x10,10,8

(InvertRow)10,10,10

(IncCurl)20x10,10

38 mins

Started with bench for 6@RPE 6,7,8x4 and pull-ups on the rings.  Left lower trap bothering me a bit.  Next was DB incline and inverted rows for 3 sets.  Trap getting a bit worse. Finished with 2 sets of incline curls. Trap is feeling worse now that WO is complete. Ugh...

Nutrition/Weight:

184.4

Tue 8/15/23 - Lower

Garage Gym

(GobletSquat2CT)25x10,30x10,35x10,40x10,10

(Crunch)12,12,12,12

(SLDL)135x10,10,10

(Plank)3x45

(HingeSquat)7.5"x15,15,15

(Tibialis)15,15,15

(ReverseWalk)5x35seconds

45 mins

1.7 mile walk in 30 mins at lunch.  HOT and HUMID!

Early morning WO before going to midwife appointment with Sarah and T.  Started with 2-count paused goblet squat and crunches.  Next was SLDL with the barbell and planks. Then I did hinge squats on 2 45# bumpers and tibialis raises.  Finished up with reverse walks up a slight incline for 5 reps of 35 seconds.

Nutrition/Weight:

182.2

Sat 8/12/23 - GBR Upper 2

Garage Gym

(Decline2CT)125x6,145x6,165x6,6,6,6

(Pullups)6,6,6,6

(DBInc2CT)50x10,10,10

(InvertRings)10,10,10

(IncCurl)25x12,10

(DeadHang)30,30,30

56 mins

Worked out with Hayden again early before work.  Started with DB Bench for 8 @RPE 6, 7, 8x3.  Top sets with 80#'s were @8, 8.5, 9. Pleased with this.  Next I did pull-ups on the rings and Hayden did pulldowns.  Next we did inverted rows on rings and DB shoulder press.  Finished with some triceps and incline curls. Hayden is doing well, just needs some consistency in the gym.  He's been focusing on cardio (lots of walking).  Super proud of him.

Nutrition/Weight:

180.8

Thu 8/10/23 - GBR Upper 2

Garage Gym

(DBBench)45x10,60x8,70x8,80x8,8,8

(PullupsRings)8,6,6,6

(InvertRingRow)10,10

(DBShldr)45x15,12

(OHTri)60x12,12

(IncCurl)25x10,20x10

56 mins

Worked out with Hayden again early before work.  Started with DB Bench for 8 @RPE 6, 7, 8x3.  Top sets with 80#'s were @8, 8.5, 9. Pleased with this.  Next I did pull-ups on the rings and Hayden did pulldowns.  Next we did inverted rows on rings and DB shoulder press.  Finished with some triceps and incline curls. Hayden is doing well, just needs some consistency in the gym.  He's been focusing on cardio (lots of walking).  Super proud of him.

Nutrition/Weight:

180.4

Tue 8/8/23 - GBR Upper 1

Garage Gym

(Bench)145x8,155x8,165x8,8,8

(Pullups)10,6,6,6

(DBShldr)50x10,45x10,10

(T-Bar)70x10,10,10

(PushDn)60x12,12

(IncCurl)20x12,12

(DeadHang)3x30

51 mins

Started with bench for 8@RPE 6,7,8x3.  Then I did pull-ups. Started with a set of 10, then 3x6.  Next I did shoulder press and t-bar rows for 3 sets each.  Then some arm work. For curls I did incline curls and I really like the ROM on these.  Finished with dead hangs.  In the morning I walked T to school (3 miles round trip).  We stopped at the playground and I let her play for a while. She did the slide 10 times. I cherish our walks to school together, and she loves them too. She's always asking if we can walk to school.  Often we don't have time. We should make the time more often.

+ 3 mile walk taking T to school and back.

Nutrition/Weight:

182.6

Sun 8/6/23 - GBR Upper 2

Garage Gym

(Decline)125x6,150x6,165x6,185x6,165x6,6,6

(Pullups)6,6,6,6

(DBInc)60x8,8,8,8

(SealRow)40x10,10,10

43 mins

Started with decline working up to 6@RPE 8, then backed off 10% for 3x6.  5 total working sets.  Next were pull-ups and sets of 6 were not super easy. I think combination of my weight and doing farmer carries yesterday.  Next were 4 sets DB incline with 3 sets seal rows.  T came out to help me work out during pull-ups. I cut the WO short (skipped arm work) and took T for a 2 mile walk.  We met mommy on the greenway finishing up her run.

Nutrition/Weight:

183.0

Sat 8/5/23 - Lower

Garage Gym

(GobletSquat)30x12,45x12,60x12,12,12,12

(PaloffPress)45,45,30,30,30,30

(SLDL)45x10,10,10

(Plank)40,40,40

(FarmerCarry)60x80,50x70,65

(HingeSquat)7.5"x15,15,15

(SplitSquat)7.5"x5,5

60 mins

Started with goblet squat working up to 4x12 with 60# DB and Paloff Press.  Next was SLDL with DB's and planks.  Then I did farmers carries with DB's.  Started too heavy and never fully recovered grip strength here.  Enjoying the carries though.  Next I did hinge squats on 3 45# bumpers.  Finished with split squat holds on same bumpers.  Hadn't done hinge or split squats in a while. My knees have been doing so well, I don't want to get too far away from exercises that I feel helped me get here and able to be running again on my cardio days.

Nutrition/Weight:

180.2

Thu 8/3/23 - GBR Upper 1

Garage Gym

(Bench)125x8,145x8,160x8,8,8

(PullDn)100x15,15,15,15

(DBShldr)45x10,10,10

(T-Bar)70x10,10,10

(PushDn)55x15,15

(Curl)25x12,Hx12

(Plank)3x30

57 mins

Hayden and I got up early and worked out before work. Really enjoyed the time with him.  Started with bench for 8@RPE 6,7,8x3.  Next we did pulldowns, I did 2 sets overhand, 2 sets underhand.  These felt really good, could really feel it in my lats, especially the UH ones.  Next was DB shoulder press and t-bar rows for 3 sets.  Finished up with pushdowns, curls and some planks. Solid WO.  Hayden did great!

Nutrition/Weight:

181.2

Tue 8/1/23 - GBR Upper 1

Garage Gym

(Bench)135x6,165x6,185x3,195x6,165x6,6,6,6

(PullupsRings)6,6,6,6

(DBShldr)45x10,10,10

(InvertRow)10,10,10

(PushDn)60x12,12

(Curl)30x12,12

(Plank)45,45,60

(DeadHang)30,60,60

56 mins

Sarah and I worked out together, no Taryn today, she is at school.  Started with bench for 6@8-9, -15% 4x6 and pull-ups on the rings.  Next was shoulder press and inverted rows.  Next was pushdowns, curls and planks.  Finished with some dead hangs.

Nutrition/Weight:

182.4

Sun 7/30/23 - Lower

Garage Gym

(GobletSquat)25x12,35x12,20+TarynX12,50x12,12,12

(Plank)40,40,45,45,45,45,45

(1LegSLDL)25x10,10,10,10

(PaloffPress)4x30

(SquatHold)60,60,60

(FarmerCarry)45DBx90,90,90

57 mins

Sarah and I worked out together (and Taryn) early morning again.  Started with goblet squat and worked up to 3 sets w/ 50#DB. Did a set with 20+Taryn which were fun.  Did planks for 6 sets with squats.  Then we did 1-leg SLDL and Paloff Presses with bands.  Finished with deep squat holds and farmers carries, 45# DB's in each hand, walked down driveway and around cul de sac and back which took about 90 seconds.

Nutrition/Weight:

183.2

Sat 7/29/23 - GBR Upper 2

Garage Gym

(Decline2Ct)125x6,145x6,155x6,6,6,6

(Pullups)6,6,6,6

(DBInc)60x10,50x10,10

(SealRow)35x10,12,12

(PushDn)25+TarynX12,15

(Curl)30x10,Hx10

60 mins

Sarah and I worked out together (and Taryn) early morning.  Was really nice working out together.  T was really cute.  Started with 2 count paused decline for 6@RPE 6,7,8x4.  Next we did pull-ups. Right elbow pretty bad, so keeping these relatively easy.  Next was DB incline and seal rows for 3 sets each.  Finished up with pushdowns and curls.  Taryn sat on the 25# plate to add weight for pushdowns on my sets.  We got some cute video of that! Solid and fun WO with my girls.

Nutrition/Weight:

182.0