Fri 9/29/23 - GBR Upper 1

Garage Gym

(Bench2Ct)125x6,155x6,170x6,155x6,6,6

(PullupsExplosive)2,2,2,2,1,2,1,1

(DBInc)60x10,10,10

(DBRow)45x10,10,10

(IncCurl)35x10,20x10

(DBTri)35x10,10

47 mins

Sarah and I worked out this morning. Started with 2-count paused bench for 6@RPE 8, -9%, 3x6.  These felt great. Wished I would have done 175 as top set.  Next we did explosive pull-ups.  Started with sets of 2, chest to bar, then had to settle for some singles.  About 1 min rests.  Then we did DB incline and DB row combo.  Finished up with some arm work.  Solid WO.

Nutrition/Weight:

179.8

Thu 9/28/23 - Shoulders + Cardio

Garage Gym

(RDelt)25x15,15,15

(Crunch)15,15,15

(Lat/FrontDelt)10x12,12,10,10

(DeadHang)4x30

(DBShldr)30x10,25x10,10

(Plank)3x30

30 mins

2 mile walk in 40 mins before the workout.

Warmed up with a 2 mile walk, knees cranky from 2 runs yesterday.  Then I did some delt/accessory work.  Started with rear delt on the pulley and crunches.  Next was lat delt raise + front raises (burn) and dead hangs.  Finished up with DB shoulder press and planks.  Planks were hard after all the shoulder work.  DB shoulder I tried to keep DB's out wide, which made it a LOT harder.

Nutrition/Weight:

178.8

Tue 9/26/23 - Upper 2

Garage Gym

(Incline2Ct)115x6,160x6,135x6,6,6,6

(PullupsExplosive)8x1

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

(SealRow)40x10,10,10

(PushDn)75x10,10,50x15

(IncCurl)35x10,Hx6,20x10

50 mins

Started with long paused incline for 6@RPE 8, -15% 4x6.  Top set of 6 was @RPE9, back offs were @RPE 7-8.  Next I did explosive pull-up single reps for 8 reps, starting every 30 seconds.  Goal is to set back and then attack the pull each rep.  Harder than I thought 8 singles would be.  Next I did decline and seal rows.  Finished up with arm work.  Solid WO.

Nutrition/Weight:

181.2

Sun 9/24/23 - Upper 1 (w/ Hayden)

Garage Gym

(Bench2Ct)125x6,145x6,155x6,165x6,145x6,6

(Pullups)12,7,7,7

(DBShldr)50x10,8,8

(DBRow)40x10,10,10

(DBTri)30x10,10,10

(BBCurl)65x8,8,8

66 mins

Worked out w/ Hayden this morning!  Love this time together.  Started with paused bench (2-3 count) working up to a heavy set @RPE 9, then backed off for 2 more sets. Pleased with these paused reps and weight today.  Next was pull-ups.  Hayden is getting close to his first pull-up.  He did assisted and negatives.  I did a set of 12, then sets of 7.  Next was combo of shoulder press and DB rows. Finished up with some arm work.  Bench and pull-ups were really solid today, pleased with both of them.  Hayden is really progressing too.  Super proud of what he's doing down here in Charlotte, love having him here.

Nutrition/Weight:

179.0

Sat 9/23/23 - Lower

Garage Gym

(HingeSquat)5"x10,7.5"x10,10,10

(SidePlank)3x30/30

(SplitSquat)30#x10,10,10

(Deadlift)225x4,250x2,275x2,300x1,1,240x4,4,4,4

(DeadHang)4x30

(BroadJump)44-61"x10

(Stretch)

60 mins

Started with hinge squat for sets of 10 with side planks.  I've been doing these later in the WO, but think it might be better as a warmup.  Knees a little cranky.  Next were DB split squats with DB's in each hand. These were ok, knees a little cranky still.  Next was deadlift for 1@RPE 8, -20% 4x4.  Did top single at "300".  The right side felt heavier.... it was. I mis-loaded and only had 295, so I corrected the weight and did the single again.  Then I backed off 20% and did 4 sets of 4. Let pretty good.  I did dead hangs with deadlifts.  Next I did 10 broad jumps, every 30 seconds.  Started relatively easy and pushed harder into the 2nd set of 5 with my last being my longest.  Enjoy these, but they aren't necessarily easy on my knees.  But, I think dynamic movements like this will be key for me long-term.  Finished with some stretching, focusing around the knees. Solid WO.

Nutrition/Weight:

179.2

Fri 9/22/23 - GBR Upper 1

Garage Gym

(Bench)145x4,165x5,175x4,185x4,4,4,4

(PullupsRings)6,6,6,6

(DBInc)70x8,60x8,8

(BOR)135x8,8,8

(PushDn)65x12,12

(IncCurl)30x10,Hx10

(Crunch)3x15

(Hang)3x30

55 mins

Early Friday morning WO before work, meetings all day today.  Started with bench. Planned on a top heavy set, then back off 15% and do 3-4x4.  Right shoulder wasn't feeling great during warmups so instead of trying to add weight to top set from last week, I decided to do 4@RPE 6, 7, 8x3 and ended up doing a 4th set.  Felt pretty good, don't think I would have been able to go heavier than Sunday anyway, so this was solid.  Supersetted ring pull-ups with bench.  Next I did DB incline and bent over rows.  Started with a heavy set on incline and backed off.  Also upped the weight on BOR and it felt fairly heavy.  Interestingly, the last set felt the easiest.  Next I did some arm work and increased weight on pushdowns and curls.  Finished up with some abs and underhand grip dead hangs.  Good way to start Friday morning.  Weight is looking better.  Want to get in striking distance of 170# by EOY.

Nutrition/Weight:

177.2

Tue 9/19/23 - Upper 2

Garage Gym

(Incline2Ct)115x6,135x6,155x6,135x6,6,6

(Pullups)15x5,5,5,5

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

(SealRow)35x10,10,10

59 mins

+ 2 mile walk in 32 mins

This workout took almost an hour, but mainly because I tried to work out over lunch and kept coming back inside to answer work items.  Started with paused incline working up to 6@RPE8, then backing off 13% and doing 3x6.  Plan was 15% back off, but that put me at 131# and last week my back offs were at 130 and I kind of wanted to bump that up this week.  Top set was also 5# heavier than last week.  Next I did weighted pull-ups.  Haven't done weighted pull-ups in a while, but my elbow is feeling back to 100%.  I finished up with decline for 4 sets and seal rows for 3 sets.  No time for arm work.  Also went for a walk early AM before work.

Nutrition/Weight:

179.8

Sun 9/17/23 - Upper 1

Garage Gym

(Bench1Ct)165x4,185x4,195x4,165x4,4,4

(PullupsRings)6,6,6,6

(DBInc)60x10,10,10

(BOR)125x10,8,8

(PushDn)60x13,13,13

(IncCurl)25x14,Hx13

54 mins

Worked out with Sarah and T!  Started with bench for 4@RPE 8, - 15% and then 3x4.  Felt decent.  Supersetted bench with pull-ups on the rings.  Next was DB incline and BOR.  Enjoying bent over rows again.  Finished up with pushdowns and incline curls.  Taryn sat on the weight stack again so it was 25# + a T.  Solid WO, fun with Sarah and T.

Nutrition/Weight:

181.8

Sat 9/16/23 - Lower (w/ Hayden)

Garage Gym

(Squat3CT)65x4,75x4,95x4,115x4,95x4,4

(Deadlift)135x6,165x6,205x6,225x6,6,6

(SplitSquat)3x5

(Tibialis)17,15,12

(Stretch)30,40,40

(HangLegRaise)3x10

64 mins

Worked out with Hayden.  Started with squat for long paused (3-4 seconds) squats.  Hayden went from bar to 135 and up. He can squat really well.  I worked up to heavier than I've done on these long pauses and then backed off for 2 sets.  Next we did deadlift for sets of 6 working up to 3 top sets.  Hayden left for a walk and I did some split squats with tibialis raises.  Finished up with some stretching and hanging leg raises.

+2 mile walk T in the morning, trying to let Sarah sleep in.

Nutrition/Weight:

179.0

Thu 9/14/23 - Upper 2

Garage Gym

(Incline2CT)105x6,125x6,145x6,150x6,130x6,6,6

(Pullups)12,6,6,6

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

(SealRow)35x10,10,10

(PushDn)60x12,12

(IncCurl)25x16,Hx12

52 mins

Started with incline for 6@RPE 8, -13% for 3x6. Felt solid here and a good bump from last week. Next were pull-ups.  Was planning on 4x6, but first set was feeling really good so I did 12 reps, then took a longer rest and did 3x6 every 2 mins.  Next was decline for 4 sets and seal rows for 3.  Finished up with some arm work.  Really solid WO today, surprisingly given we all have covid.

+2.6 mile walk T to Busy Bee and home in the AM.

Nutrition/Weight:

179.8

Wed 9/13/23 - Lower

Garage Gym

(Squat3CT)45x4,55x4,65x4,70x4,80x4,65x4,4

(Crunch)4x10

(Deadlift)165x4,195x4,225x4,245x4,255x5,225x4,4

(Plank)4x30

(HingeSquat)4"x10,10,10

(Tibialis)17"x15,15,15

67 mins

Started with deep long paused squats, working up to a "top" set and then backed off for 2 sets. No idea what RPE, just trying to stay deep in the hole for 3-4 seconds and get comfortable down there.  Supersetted crunches with squats.  Next I did deadlifts and planks. I worked up to 10# heavier than last week, then backed off 12% for 2 sets.  Finished up with some hinge squats and tibialis raises.  Hinge squats were only 4" (2 bumper plates) because deep squats + deadlifts bothered my knees a bit.  I think maybe I should do these as warmup instead of at the end of the WO.

Nutrition/Weight:

181.0

Mon 9/11/23 - Upper

Garage Gym

(Bench)135x4,155x4,175x4,185x4,160x4,4,4

(Pullups)6,6,6,6

(Incline)95x10,115x10,10,10

(BOR)95x8,8,8

(PushDn)60x10,10

(IncCurl)25x15,13

47 mins

Started with bench for 4@RPE 8, -15%, 3x4.  I planned on going much heavier, but this is what it was today. R shoulder felt a little off and everything felt heavy.  I did sets of 6 last week this heavy.  Next I did pullups.  Then I did incline and bent over rows. Hadn't done BOR in a long time, kept it light, will build up from here.  Finished with some arm work.

2 mile walk with Sarah in the morning.

Nutrition/Weight:

182.4

Sat 9/9/23 - Upper 2

Garage Gym

(Incline2CT)95x6,1115x6,125x6,135x6,125x6,6,6

(PullupsRings)6,6,6,6

(Decline)115x8,125x8,135x8,8

(DBRow)35x10,10,10

(DBTri)30x10,10

(IncCurl)25x12,Hx12

46 mins

Started with 2 count paused barbell incline working up to a set of 6reps @RPE 8ish and then backed off for 3 more sets.  Supersetted incline with pull-ups on the rings.  Next was decline bench and DB rows.  Finished up with some arm work.  Enjoyed doing incline first.  Wasn't sure how heavy to go on decline after incline, kept it in the RPE6-7 range.

Nutrition/Weight:

183.8

Fri 9/8/23 - Lower

Garage Gym

(Squat3CT)45x6,55x6,60x6,65x6,70x6,75x6

(Crunch)4x12

(Deadlift)135x4,165x4,195x4,225x4,245x4,190x4,4,4

(Plank)4x30

(HingeSquat)7.5"x10,10,10

(Tibialis)17"x15,15,15

(DeadHang)4x30

(BoxJump)7.5"x10

(BroadJump)43-52"x10

68 mins

Started with long paused squats, calling them 3 count, but some reps were 4-5.  Started with bar and worked up.  All felt easy at first but long pauses some of the 5th and 6th reps were working.  Just really wanted to get in a deep squat, hold for a bit, then push out.  Did crunches with these.  Next I did deadlift and planks. I worked up to something that felt like moderate work, then backed off 15% and did 3 more sets.  Just getting back to deadlift after not doing it for quite some time.  Next was hinge squats on 3x45# bumpers, tibialis raises and hangs.  Then I did box jumps (jump up on bumper plates and jump off to ground was 1 rep) for 10 reps. Finished with 10 standing broad jumps. I got a tape measure out and these were in the 43-52 range, most probably being right in the middle.  I want to get to some more dynamic movements like jumping and this was the first go at it. We'll see how my knees feel tomorrow, but I'd like to progress both intensity and volume over time here.  Solid lower WO for me.

Nutrition/Weight:

182.6

Wed 9/6/23 - GBR Upper 1

Garage Gym

(Bench)135x6,155x6,165x6,175x6,180x6,155x6,6,6

(Pullups)6,6,6,6

(DBInc)60x10,10,10

(SealRow)30x10,10,10

(PushDn)60x10,10

(IncCurl)20x15,12

(IncFly)25x10,20x10,10

51 mins

First day back from backpacking trip. Started with bench, working up to 6@RPE 8, then took off 15% and did 3x6.  Next were pull-ups. Weight is high after the trip and these weren't super easy.  Next was DB incline and seal rows.  Next was arms and I finished up with some incline fly's.  Solid first WO back.

Nutrition/Weight:

NA

Fri 9/1/23 - Tue 9/5/23 - GSMNP Backpacking Trip

Fri: Drove to Standing Bear Farms hostel for the night. Shuttle to Clingmans Dome Sat AM to start our hike. Left car at Big Creek ranger station. We'd be hiking 4 days to the car from Clingmans.

Sat: 11.5 miles. GSMNP Clingmans to Icewater Springs, slow. Got to Road Prong and thought we were really close to Newfound Gap, 1.7 miles away. Sarah struggled to the shelter and we decided that night we should pack it in.

Sun: Hiked out 1 mile to Charlie's Bunion, then back to shelter to finish packing up.  Then hiked 3 miles to Newfound Gap where Mike shuttled us to Big Creek rnager station. Then into Gatlinburg for 2 nights.

Mon: Finally did Chimney tops hike ~4 miles. Steep up, lots of steps. Can't get out to the pinacle due to fire. Lower part of hike was long river and was really pretty. Then craft loop and Clingmans Dome for Sunset.  We did a picnic for dinner at Clingmans and it was beautiful.

Tue: 2 miles for coffee first thing, then 4 miles on Gatlinburg trail out to Sugarlands visitor center and back.  Then drove home.  Wasn't what we planned, but had a great time anyway.