Wed 11/29/23 - Lower

Garage Gym

(HingeSquat)5"x12,12,7"x12,12

(Crunch)4x15

(SplitSquat)5"x5,5,5,5

(DeadHang)30,30,45,45

(Squat)45x10,55x10,10

(Tibialis)17"x20,17,17

38 mins

+2 mile walk in 38 mins with Sarah.

I hadn't done a lower workout in a month since I've been running about 3x/week.  Started with hinge squats and crunches.  Left knee was a little sore on some of these, but not bad.  Next were split squat holds for 5 seconds, 5 reps per side for 4 sets.  I did 2 sets underhand, then 2 sets overhand hangs.  Finished up with squats and tibialis raises.  Squats were a little embarrassing, but after a bunch of quad work, these were hard enough for me today with just the bar and then 55 pounds.  I did the last 2 sets narrow stance on a slant board.  Definitely showed I hadn't squatted in a month, ugh.

Nutrition/Weight:

177.6

Tue 11/28/23 - Upper 1

Garage Gym

(Bench)155x8,175x8,165x7,155x8

(PullupsExplosive)3,3,3,3,3,3,3,3,3,3,3,3,3,3,3(45)

(LowDBInc)60x15,11

(PullDn)115x13,13

(EZSkull)65x15,9

(IncCurl)30x10,9

47 mins

Started with bench, R shoulder was feeling tight, and things just felt heavy.  Worked up to a top set @PRE9, then backed off twice. Ugh, felt hard.  Next I did explosive pull-ups.  Sets of 3 EMOM for 15 minutes.  Solid work here, every rep high chest-to-bar.  Next was 2 sets each low DB incline and pulldowns.  Finished with some arm work.

Nutrition/Weight:

179.0

Sun 11/26/23 - Upper 2

Garage Gym

(DBInc)50x12,12,12,12

(Pullups)6,6,6,6

(Decline)135x10,10,10

(T-bar)60x10,10,10

(IncCurl)25x12,Hx10

(OHTri)60x15,12

30 mins

Worked out with Sarah again.  I was feeling a bit beat up, so we went a bit lighter and lower RPE, but moved through the WO in 30 mins, so it wasn't "easy".

Nutrition/Weight:

184.0

Fri 11/24/23 - Upper 3

Garage Gym

(DBBench)50x12,60x10,70x10,80x9, 70x10,10,8

(Pullups)6,6,6,6,6,6,6,6,6(54)

(DBShldr)40x12,45x10,10

(InvertRow)3x8

(IncCurl)30x10,25Hx9

(DBTri)35x12,8

62 mins

Worked out with Sarah again today.  Started with DB bench and pull-ups. Did DB bench so we could superset with pull-ups on the bar. For pull-ups I did sets of 6 until I got over my age in reps.  I haven't done anything over about 40 pull-ups and wanted to get the volume up.  All sets were quite sub-maximal.  Next we did shoulder press and inverted rows on the rings. Finished up with some arm work.  Solid work.

Nutrition/Weight:

182.0

Thu 11/23/23 - 4 Mile Turkey Dash Race on Thanksgiving

 4 mile race in 43:45

1: 11:42 (heavy race traffic)
2: 10:44
3: 10:54
4: 9:57

Ran with Hayden, he did a great job. Really proud of him.  Sarah and T ran the 1-mile fun run and T ran almost the whole way!
Great event, great way to start a day of grattitude, cooking, eating, spending time with family.

Wed 11/22/23 - Upper 2

Garage Gym

(DBInc)70x10,8,60x11,9

(Pullups)15,8,8,8(39)

(Decline)145x10,9,7

(InvertRingRow)3x10

(OHTri)60x12,10

(BBCurl)55x12,8

45 mins

Worked out with Sarah again today.  Started with DB incline and pull-ups.  Incline started with 70's for 2 sets, then dropped to 60's for 2 sets.  All sets AMRAP (RPE9-10).  Pullups started great with 15 reps, but faded quickly.  I've got work to do to get 52 on my bday.  Next was decline and inverted rows on the rings.  Decline was solid, but I died and failed o the 7th rep and Sarah gave me an assist.  Finished up with triceps and biceps.  I did barbell curls today.  I don't think I've done anything but incline curls for a couple months since I've been enjoying them and feel like I'm making progress.  Just wanted a change today.  First race in many years tomorrow morning!

Nutrition/Weight:

177.8

Mon 11/20/23 - Upper 1

Garage Gym

(Bench)180x10,7,165x7,7

(PullupsExplosive)10x3EMOM(30)

(LowDBInc)60x12,12,12

(PullDn)100x12,12,12

(EZSkull)65x14,10

(IncCurl)30x14,8

62 mins

Worked out with Sarah.  Started with bench working up to 2 top sets AMRAP, took off 8% and did 2 more sets AMRAP.  All 4 working sets were @RPE 9.5-10.  Next were explosive chest-to-bar pull-ups, EMOM for 10 sets of 3.  Felt good despite being fairly heavy this morning.  Got really high on a lot of the first few sets.  Next we did low DB incline and pulldowns. I did reverse grip pulldowns today and they felt good. Finished up with skull crushers and incline curls. I've really been pushing my arm work MUHC harder than in the past, especially biceps, and it's showing.

Nutrition/Weight:

179.8

Sat 11/18/23 - Upper 2

Garage Gym

(Incline2CT)115x8,125x8,135x8,8,7

(PullupsWeighted)25x5,5,5,5,5,BWx10

(RingPushups)3x10

(InvertRow)3x10

(OHTri)60x10,10

(IncCurl)25x10,8

56 mins

Started with 2 count paused incline @RPE 6, 7, 8x3.  The last 2 set were at RPE 10,10, NOT 8's for sure!  Next I did weighted pull-ups.  Hadn't done these in a while, they are hard, but felt solid for 5x5.  Then I did a set of 10 body weight pull-ups and was quite pleased with that.  Next I did pushups on the rings and inverted rows.  Ring pushups were done with knees on a bench, shook like a maniac..these were HARD.  Finished up with some arm work.  Very good WO.

Nutrition/Weight:

176.4

Thu 11/16/23 - Upper 1

Garage Gym

(Bench)135x8,155x8,175x9,155x8,8,8

(PullupsExplosive)3x13(39)

(LowDBInc)60x10,10,10

(PullDn)115x10,10,10

(EXSZkull)65x13,8,8

(IncCurl)30x10,8,6

60 mins

Started with bench and did a top set AMRAP, took off 12% and did 3x8.  Next were explosive chest-to-bar pull-ups for 3 reps EMOM for 13 sets/mins.  Good work here.  Next was DB incline and pulldowns.  Finished up with skull crushers and incline curls.  Good WO.

Nutrition/Weight:

176.8

Mon 11/13/23 - Upper 2

Garage Gym

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

(PullupsRings)8,8,8,8,8(40)

(Decline)145x11,8,8

(T-Bar)90x10,10,10

(OHTri)70x10,60x12,12

(IncCurl)30x12,6,6

(DeadHang)3x30

58 mins

Worked out with Sarah over lunch.  Started with incline and pull-ups on the rings.  Did 5 sets of each rather than planned 4. Felt good and worked hard last 3 sets of each.  Next was decline and t-bar rows. I failed the 12 rep on decline and the next 2 sets were struggles to hit 8 reps. Rows were decent, and hard.  We did overhead triceps and incline curls for arms. Hadn't done OHTri's in quite a while. They can be hard on my shoulders when I go heavy.  Finished up with some dead hangs. Solid WO.

Nutrition/Weight:

178.8 -> this was impressive.  Only 1 pound heavier than when we left and were traveling for 5 days, half of it at Mom's house, half in a hotel having to eat out nearly every meal.  This took some real restraint!

Sat/Sun 11/11 - 11/12 - JMU Football weekend with Elena

 Drove to JMU Friday afteernoon and went to dinner with the family (Sarah, Taryn, Hayden, Elena and Liam).

Saturday we went to the Outpost bookstore and got Taryn a Duke Dog shirt, then picked up Elena and drove to campus.  She's got a great appartment close to campus.  We walked around the quad, got lunch and then back to the quad to watch the band warming up.  Then down to campus bookstore, obligatory pics with Duke Dog statue and the football game.  Weather was great, so great spending the day with Elena and the gang.  We went to dinner at an Italian place, enjoyed visiting.

Our hotel (motel 6) was a shithole, wouldn't stay here again.  Was loud, small beds for the 4 of us, but we hardly spent any time there aside from "sleeping".  In quotes because I don't know that anyone slept much.

Sunday we got up, picke up Salem from the kennel and went for breakfast.  Liam joined us for breakfast and he seems nice and cares for Elena a lot.  Really enjoyed the time with Elena, wished we could have done this more while she was in school.

Fri 11/10/23 - Upper 1

I did a 6-mile run yesterday, longest run in a while.  I've been running again since July 2-3 times a week in addition to my workouts and walks.  Running is feeling better, still slow, but getting runs from initial 2-3 miles to 4-5 miles and now 6 miles today.  Feeling good and enjoying them.

Ironbound Gym

(Bench)185x8,6,165x8,8

(Pull-ups)13,10,6,6

(LowDBInc)60x10,10,10

(PullDn)130x9,115x10,9

(PushDn)60x10,60x10,10

(IncCurl)30x10,5,25x5

(ChestFly)120x10,10

65 mins

Started with bench and went heavier than last 2 workouts and it felt heavier! Got 2 good sets at 185# and dropped to 165 for 2 more good sets.  We superseded pull-ups and I was pleased with these; 2 AMRAP sets and 2 sets @RPE8.  Next we did DB incline and pulldowns.  Then we did curl and pushdowns.  Since we were at Ironbound, we jumped on a chest fly machine and did 2 sets, and these felt really good. Love Ironbound gym.

Nutrition/Weight:

179.0

Tue 11/7/23 - Upper 2

Garage Gym

(DBInc)50x12,60x12,10,8,8

(Pullups)13,9,6,6,6(40)

(Decline)145x10,7,7

(T-Bar)90x10,10,10

(PushDn)65x11,8

(IncCurl)30x10,7

43 mins

Started with DB incline so I could superset pull-ups to speed the workout a bit (I normally do barbel incline).  Warmed up with 50#DB's and then 4 sets xAMRAP.  For pull-ups I did 2 sets AMRAP, then did 3 sets @RPE8.  Fairly pleased with pull-ups.  Next I did decline and t-bar rows.  Decline was TOUGH.  Quite a few less reps than normal, worked hard.  Added weight to rows, worked hard.  Finished up with 2 sets each biceps and triceps, AMRAP.  Solid WO in 43 mins.

Nutrition/Weight:

177.6

Sun 11/5/23 - Upper 1

Garage Gym

(Bench)115x8,140x4,170x4,180x9,8,7,6

(PullupsExplosive)10x3EMOM

(LowDBInc)70x10,60x9,10

(PullDn)115x13,10,10

(EZSkull)65x14,11,8

(IncCurl)30x12,7,6

(Pullover)35x15,15

(Plank)3x40

(DeadHang)60,45,45,45

83 mins

Started with bench for 4(32), same weight as last week, aiming for more reps.  Last week I got 29 reps, today I got 30, however I'd rate today's RPE slightly higher, so can't really claim progress.  Next was explosive chest to bar pull-ups for sets of 3 EMOM for 10 sets.  I got chest to bar on all reps, but today they felt harder than last WO.  Next I did low DB incline and pulldowns.  Started with a heavier set of incline, then backed off. All sets AMRAP.  Pulldowns were fine, all AMRAP.  

Next I did skull crushers and incline curls. I'm still really liking the skull crushers. Incline curls, my arms die when I really push the first set and my next 2 sets are hard from rep 1 or 2.  So despite the low rep 2nd and 3rd sets, they are all hard and I think these are still really good.  Then I did pullovers and planks.  Finished up with dead hangs, 2 overhand (1st and last set) and 2 underhand.  Grip/forearms were worn out after pull-ups and pulldowns and I really fought for the last 10 seconds of the last set just to get 45 seconds.  Solid WO!

Nutrition/Weight:

177.2

Thu 11/2/23 - Upper 2

Garage Gym

(Incline)125x10,135x12,10,8

(PullupsRings)10,8,6,6

(Decline)145x12,8,8

(T-Bar)85x10,10,10

(PushDn)65x13,9,7

(IncCurl)13,6,5

50 mins

Started with incline and pull-ups on the rings, pushing both for AMRAP each set.  Next was decline and t-bar rows.  First set of decline felt great, pushed AMRAP, then died and barely got 8 the second and third sets, maxed out here.  Rows were 5# heavier today.  Finished up with arm work to failed each set.  Hard workouts feeling good!

Nutrition/Weight:

177.2

Mon 10/30/23 - Upper 1

Garage Gym

(Bench)125x8,155x5,170x5,180x8,7,7,7

(PullupsExplosive)3,3,3,3,3,3,3,3,3,3(30)

(LowDBInc)60x15,10,8

(PullDn)115x12,11,9

(EZSkull)65x12,10,8

(IncCurl)30x12,8,6

60 mins

Started with bench for 4(32) sets AMRAP, bumped up 5# from last week.  Got 29 reps, so I'll stick with this weight.  Next was explosive chest to bar pull-ups for 10 sets of 3.  I've been doing sets of 2, but bumped that up this week.  Next was low DB incline and pulldowns, both AMRAP each set.  Finished up with arm work, 3 sets AMRAP.  Another hard workout.

Nutrition/Weight:

182.2

Sun 10/29/23 - Lower/Shoulders

Garage Gym

(FrontSquat)45x10,65x10,10,10,10

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

(SplitSquat)5x3,3,3

(RDelt)30x15,12,12

(DBShldr)35x15,13,12

(BroadJump)10x46-57"

55 mins

Started front squats. Legs pretty tired from running the last 2 days, so this was light but not incredibly easy.  Next was deadlift, and 185# felt like work so I didn't bother going any heavier.  Next I did split squat holds and rear belts.  Then I did DB shoulder press and broad jumps.  Decent lower/GPP activity.

Nutrition/Weight:

179.8

Fri 10/27/23 - Upper 2

Garage Gym

(Incline)95x8,120x8,135x10,9,8

(Pullups)12,7,6,6,5

(Decline)145x13,10,8

(T-Bar)80x10,10,10

(PushDn)65x12,8,6

(IncCurl)30x12,6

(Pullover)35x15,15

(Plank)3x30

57 mins

Started with incline and worked up to 3 sets of AMRAP @RPE 9-10.  Next were pull-ups.  I haven't done many high-rep sets, so this was a pretty good gauge of where I stand. I did sets every 2 mins and was happy with 12 reps on the first set.  Fell off fairly hard after that and also didn't go to failure on subsequent sets.  Next was decline and t-bar rows.  Pleased with both here.  Next I did some arm work and then finished up with some pullovers and planks. Solid WO.  I'm working harder than I have in a while. I'd love to see the results if I were in a caloric surplus.

Nutrition/Weight:

175.6