Garage Gym - Last WO of 2019
(BoxSquat14")145x4,165x4,4,180x4
(Bench2")165x4,185x4,200x4,4
(GobletSplitSquat)60x6,70x6,6
(Press)95x3,115x3,125x3,135x3,3
(1-LegRDL)50x8,8,8
63 + 6 = 69 mins
Warmed up with wall sit 2x30 seconds. Started with 14" box squats for 4@6,7x2,8. These felt ok, but thinking I should have used 16" box. Next we did 2" paused bench for 4@6,7,8x2. The first set at 200#"s I almost lost it out in front of me when un-racking it. These felt good, but probably closer to RPE9. Next we did goblet split squats and press. Goblet squats really bothered my left elbow, so I switched to 2 DB's and that was better. These got challenging and my R knee was getting sore. OHP was good and I wanted to get 135"'s for my top set. I got them, but these were definitely a 9+RPE. Finished up with 1-leg RDLs. Good WO.
Nutrition/Weight:
I weighed 195 this morning.
Tuesday, December 31, 2019
Saturday, December 28, 2019
Sat 12/28/19 - Full Body (Squat) - Ida Lee Gym
Ida Lee Gym
(Squat)115x5,135x5,5,155x5,5
(Incline)135x8,145x8,8,160x8
(RDL)205x8,8,8
(YogaPushup)3x8
(Plank)45,60,60
(DBRow)75x8,8,8
59 + 6 = 65 mins
Warmed up with wall sit 2x30 seconds. Started with squats for 5@6,7x2,8x2. These were supposed to be box squats, but there wasn't a box or bench available so I did normal squats. They felt pretty good, stayed light. Next was incline for 8@6,7x2,8. WO called for close grip, but I don't know how "close" grip was. Incline felt really strong today. Next was RDL and yoga push-ups. WO called for hip thrusts, but again, the gym didn't lend itself to this, so I did RDL's instead. Finished up with planks and DB rows. Very good workout.
Nutrition/Weight:
In Leesburg for the holidays, no scale.
(Squat)115x5,135x5,5,155x5,5
(Incline)135x8,145x8,8,160x8
(RDL)205x8,8,8
(YogaPushup)3x8
(Plank)45,60,60
(DBRow)75x8,8,8
59 + 6 = 65 mins
Warmed up with wall sit 2x30 seconds. Started with squats for 5@6,7x2,8x2. These were supposed to be box squats, but there wasn't a box or bench available so I did normal squats. They felt pretty good, stayed light. Next was incline for 8@6,7x2,8. WO called for close grip, but I don't know how "close" grip was. Incline felt really strong today. Next was RDL and yoga push-ups. WO called for hip thrusts, but again, the gym didn't lend itself to this, so I did RDL's instead. Finished up with planks and DB rows. Very good workout.
Nutrition/Weight:
In Leesburg for the holidays, no scale.
Thursday, December 26, 2019
12/26/19 - Full Body (Deadlift) - Ida Lee Gym
Ida Lee Gym
(Deadlift)245x5,275x5,295x5,5
(2PauseBench)135x5,155x5,165x5,175x5,5
(StepUp6")4x6
(SpanishSquat)3x10
(1-ArmDBInc)50x6,60x6,65x6,6,6
62 + 6 = 68 mins
Warmed up with wall sit 2x30 seconds. Started with deadlift working up to 2 sets @RPE8. WO called for block deadlifts, but no blocks at Ida Lee so we did standard deadlifts. Felt good. Next was double paused bench working up to 2 set @RPE8. These felt really good. We forgot to superset with step ups and the way the gym is organized it was going to be hard anyway. So next we did Spanish squats. Finished up with 1-arm DB incline and step up superset. Incline was good, heavier than last WO and step ups felt better as the sets went on. Another solid workout.
Nutrition/Weight:
In Leesburg for the holidays, no scale.
(Deadlift)245x5,275x5,295x5,5
(2PauseBench)135x5,155x5,165x5,175x5,5
(StepUp6")4x6
(SpanishSquat)3x10
(1-ArmDBInc)50x6,60x6,65x6,6,6
62 + 6 = 68 mins
Warmed up with wall sit 2x30 seconds. Started with deadlift working up to 2 sets @RPE8. WO called for block deadlifts, but no blocks at Ida Lee so we did standard deadlifts. Felt good. Next was double paused bench working up to 2 set @RPE8. These felt really good. We forgot to superset with step ups and the way the gym is organized it was going to be hard anyway. So next we did Spanish squats. Finished up with 1-arm DB incline and step up superset. Incline was good, heavier than last WO and step ups felt better as the sets went on. Another solid workout.
Nutrition/Weight:
In Leesburg for the holidays, no scale.
Tuesday, December 24, 2019
Tue 12/24/19 - Full Body (Squat) - Ida Lee Gym
Ida Lee Gym
(BoxSquat16")205x5,125x5,5,230x5,5
(Bench2")155x5,175x5,5,195x5,5
(OHP)95x4,105x4,115x4,125x4,4,4
(GobletSplit)50x8,8,8
(1LegRDL)50x8,8,8
70 + 6 = 76 mins
Warmed up with wall sit 2x30 seconds. Started with box squats at about 16", no tempo for 5@RPE6,7x2,8x2. These felt awkward. Just never really felt comfortable. The bench/box was moving backward, the j-cups were really low, whatever. Got through it. Next we did 2" paused bench. These felt really good. Next we did overhead press. These felt heavy. 125 for 3 sets ended up being definitely higher than RPE8. We were supposed to superset goblet split squats with these, but the way Ida Lee is set up, this would have been a challenge. Instead, we supersetted goblet split squats with 1-leg RDL's. This was actually a fairly tough superset. Solid WO.
Nutrition/Weight:
In Leesburg for the holidays, no scale.
(BoxSquat16")205x5,125x5,5,230x5,5
(Bench2")155x5,175x5,5,195x5,5
(OHP)95x4,105x4,115x4,125x4,4,4
(GobletSplit)50x8,8,8
(1LegRDL)50x8,8,8
70 + 6 = 76 mins
Warmed up with wall sit 2x30 seconds. Started with box squats at about 16", no tempo for 5@RPE6,7x2,8x2. These felt awkward. Just never really felt comfortable. The bench/box was moving backward, the j-cups were really low, whatever. Got through it. Next we did 2" paused bench. These felt really good. Next we did overhead press. These felt heavy. 125 for 3 sets ended up being definitely higher than RPE8. We were supposed to superset goblet split squats with these, but the way Ida Lee is set up, this would have been a challenge. Instead, we supersetted goblet split squats with 1-leg RDL's. This was actually a fairly tough superset. Solid WO.
Nutrition/Weight:
In Leesburg for the holidays, no scale.
Sun 12/22/19 - Full Body (Squat) - Ida Lee Gym
Ida Lee
(BoxSquat31316")185x5,205x5,5,225x5
(Incline)125x8,140x8,8,155x8,8
(RDL)185x8,8,8
(YogaPushup)3x8
(Plank)3x45
(DBRow)65x8,75x8,8
65 + 6 = 71 mins
Warmed up with wall sit 2x30 seconds. Started with box squats. Ida Lee didn't have a 14" box so I was probably doing 16" and it was definitely easier. Then we did incline for 8@6,7x2,8. I was feeling good and undershot the RPE6 & 7 so I did 2 sets at RPE8. Next we did RDL's with yoga pushups. Finished up with DB rows and planks.
Nutrition/Weight:
In Leesburg for the holidays. Don't know what I weigh. Eating well :)
(BoxSquat31316")185x5,205x5,5,225x5
(Incline)125x8,140x8,8,155x8,8
(RDL)185x8,8,8
(YogaPushup)3x8
(Plank)3x45
(DBRow)65x8,75x8,8
65 + 6 = 71 mins
Warmed up with wall sit 2x30 seconds. Started with box squats. Ida Lee didn't have a 14" box so I was probably doing 16" and it was definitely easier. Then we did incline for 8@6,7x2,8. I was feeling good and undershot the RPE6 & 7 so I did 2 sets at RPE8. Next we did RDL's with yoga pushups. Finished up with DB rows and planks.
Nutrition/Weight:
In Leesburg for the holidays. Don't know what I weigh. Eating well :)
Friday, December 20, 2019
Thu 12/19/19 - Full Body (Deadlift - block)
Garage Gym
(BlockDeadlift)225x5,255x5,265x5,5,285x5
(2PauseBench)135x5,145x5,155x5,165x5,5
(StepUp6")4x6
(SpanishSquat)3x10
(1ArmDBInc)40x6,50x6,6,60x6
51 + 6 = 57 mins
Warmed up with wall sit 2x30 seconds. Started with block deadlifts for 5@6,7x2,8. Felt really good. Next were double paused bench press, which are a pause on the chest, a pause a few inches up, then press the rest of the rep. These felt good. I thought 155#'s as going to be my top set, but it felt fairly easy so I went to 165. The 5th rep on the 2 sets here were a bit much and I should've stayed at 155 or only added 5#'s. Overall felt great for the first time pressing off my chest in a lot of years. I did step ups at 6 inches with these. Left knee felt great, right knee had some pain that lessened as the sets went on. Finished up with Spanish squats and 1-arm DB incline. Since my right shoulder was feeling it from flat bench, I went easier here. Otherwise, I would've done 3 sets at 60#'s. Solid workout tonight.
Nutrition/Weight:
I weighed 191.6 this morning.
(BlockDeadlift)225x5,255x5,265x5,5,285x5
(2PauseBench)135x5,145x5,155x5,165x5,5
(StepUp6")4x6
(SpanishSquat)3x10
(1ArmDBInc)40x6,50x6,6,60x6
51 + 6 = 57 mins
Warmed up with wall sit 2x30 seconds. Started with block deadlifts for 5@6,7x2,8. Felt really good. Next were double paused bench press, which are a pause on the chest, a pause a few inches up, then press the rest of the rep. These felt good. I thought 155#'s as going to be my top set, but it felt fairly easy so I went to 165. The 5th rep on the 2 sets here were a bit much and I should've stayed at 155 or only added 5#'s. Overall felt great for the first time pressing off my chest in a lot of years. I did step ups at 6 inches with these. Left knee felt great, right knee had some pain that lessened as the sets went on. Finished up with Spanish squats and 1-arm DB incline. Since my right shoulder was feeling it from flat bench, I went easier here. Otherwise, I would've done 3 sets at 60#'s. Solid workout tonight.
Nutrition/Weight:
I weighed 191.6 this morning.
Tuesday, December 17, 2019
Tue 12/17/19 - Full Body (Squat)
Garage Gym
(BoxSquat14"313)135x6,150x6,6,165x6,6
(Bench2")145x6,160x6,6,175x6,6
(GobletSquat)45x8,8,8
(OHP)85x4,100x4,4,110x4,7
(1LegRDL)40x8,8,8
73 + 6 = 79 mins
Warmed up with wall sit 2x30 seconds. Started with box squats. I'd worked up to the 200#+ range for box squats, then had a setback with my knees and am progressing back. But it's slow and hard. I'm also using a 14" box which is 1-3 inches lower than the bench I was squatting off. I didn't realize what a difference a few inches can make. Anyway, I'm feeling good about where I'm at and taking it slow working back up.
Next we did bench and I'm working back up after a small re-set to give my R shoulder a bit of a break. Felt good this morning. Next we did OHP and goblet squats. OHP felt good, but heavy. I have a hard time judging RPE on these so I did 7 the last set at probably RPE9. This tells me that I'm undershooting RPE8. Better to under than over-shoot I guess though. Finished up with single leg RDL's. Solid WO. Didn't want to get out of bed for this, but am glad I don't have to do this after work tonight.
Nutrition/Weight:
I weighed 194.0 this morning.
(BoxSquat14"313)135x6,150x6,6,165x6,6
(Bench2")145x6,160x6,6,175x6,6
(GobletSquat)45x8,8,8
(OHP)85x4,100x4,4,110x4,7
(1LegRDL)40x8,8,8
73 + 6 = 79 mins
Warmed up with wall sit 2x30 seconds. Started with box squats. I'd worked up to the 200#+ range for box squats, then had a setback with my knees and am progressing back. But it's slow and hard. I'm also using a 14" box which is 1-3 inches lower than the bench I was squatting off. I didn't realize what a difference a few inches can make. Anyway, I'm feeling good about where I'm at and taking it slow working back up.
Next we did bench and I'm working back up after a small re-set to give my R shoulder a bit of a break. Felt good this morning. Next we did OHP and goblet squats. OHP felt good, but heavy. I have a hard time judging RPE on these so I did 7 the last set at probably RPE9. This tells me that I'm undershooting RPE8. Better to under than over-shoot I guess though. Finished up with single leg RDL's. Solid WO. Didn't want to get out of bed for this, but am glad I don't have to do this after work tonight.
Nutrition/Weight:
I weighed 194.0 this morning.
Monday, December 16, 2019
Sun 12/15/19 - Full Body (Deadlift) - Bday Workout
Garage Gym
(BlockDeadlift)205x5,235x5,5,265x5,5
(Incline)145x6,155x6,160x6,6,6,6
(Stepup5")4x6
(SpanishSquat)3x10
(1-ArmDBBench)40x6,50x6,60x6,6,6
76 + 6 = 82 mins
Warmed up with wall sit 2x30 seconds. Started with block deadlifts. I don't have blocks, and I have a slanted garage, so using stacked plywood pieces isn't an option. I stacked some cardboard which seemed to work well enough for today. This will compress over time and it's hard to add/remove weight with the cardboard because when the weight is on it, the edges flare up some. Anyway, I didn't want to go very heavy since this was first time in a while not doing SLDL. Felt good. Next we did incline working up to 3 sets at RPE8. Solid. We did step-ups with this and these are starting to feel better. We finished up with 1-arm DB bench and Spanish squats. Both were pretty good. 1-Arm DB press definitely highlighted the weakness in my right shoulder. Solid b'day workout. Missed not doing the birthday pull-up challenge, but I'm too heavy to make a serious effort at it, especially with my elbow tendinopathy. I'll get 'em next year!
Nutrition/Weight:
I weighed 195.0 this morning.
(BlockDeadlift)205x5,235x5,5,265x5,5
(Incline)145x6,155x6,160x6,6,6,6
(Stepup5")4x6
(SpanishSquat)3x10
(1-ArmDBBench)40x6,50x6,60x6,6,6
76 + 6 = 82 mins
Warmed up with wall sit 2x30 seconds. Started with block deadlifts. I don't have blocks, and I have a slanted garage, so using stacked plywood pieces isn't an option. I stacked some cardboard which seemed to work well enough for today. This will compress over time and it's hard to add/remove weight with the cardboard because when the weight is on it, the edges flare up some. Anyway, I didn't want to go very heavy since this was first time in a while not doing SLDL. Felt good. Next we did incline working up to 3 sets at RPE8. Solid. We did step-ups with this and these are starting to feel better. We finished up with 1-arm DB bench and Spanish squats. Both were pretty good. 1-Arm DB press definitely highlighted the weakness in my right shoulder. Solid b'day workout. Missed not doing the birthday pull-up challenge, but I'm too heavy to make a serious effort at it, especially with my elbow tendinopathy. I'll get 'em next year!
Nutrition/Weight:
I weighed 195.0 this morning.
Friday, December 13, 2019
Fri 12/13/19 - Full Body (Squat)
Garage Gym
(BoxSquat313)125x6,145x6,6,160x6,6
(Bench2")135x6,155x6,6,170x6,6
(GobletSplitSquat)40x8,8,8
(OHP)75x4,95x4,4,105x4,6
(SingleLegRDL)20x8,8,8
62 + 6 = 68 mins
Warmed up with wall sit 2x30 seconds. Started with 14" box squats 6reps@6,7x2,8x2. Felt pretty good after knees have been cranky for a while. Next was 2" board bench for 6reps@6,7x2,8x2. Then we did OHP for 4reps@6,7x2,8x2 supersetted with goblet squats. Finished up with single leg RDL's for 3x8. Solid WO.
Nutrition/Weight:
I weighed 195.0 this morning.
(BoxSquat313)125x6,145x6,6,160x6,6
(Bench2")135x6,155x6,6,170x6,6
(GobletSplitSquat)40x8,8,8
(OHP)75x4,95x4,4,105x4,6
(SingleLegRDL)20x8,8,8
62 + 6 = 68 mins
Warmed up with wall sit 2x30 seconds. Started with 14" box squats 6reps@6,7x2,8x2. Felt pretty good after knees have been cranky for a while. Next was 2" board bench for 6reps@6,7x2,8x2. Then we did OHP for 4reps@6,7x2,8x2 supersetted with goblet squats. Finished up with single leg RDL's for 3x8. Solid WO.
Nutrition/Weight:
I weighed 195.0 this morning.
Tuesday, December 10, 2019
Tue 12/10/19 - (Full Body) - Hotel DB workout
Hotel Gym
(GobletSquat)25x8,30x8,40x8,45x8,8,8
(DBBench)40x10,45x10,15,18
(DBRow)40x10,45x10,12,14
(DBRDL)45x10,12,14,18
(DBOHP)25x10,30x10,35x10,40x10,45x10 (single-arm)
(Plank)45,45,60,60
(HCurl)30x10,25x10,20x10 (short rest)
62 + 6 = 68 mins
Warmed up with wall sit 2x30 seconds. At a hotel in SLC, UT so I had to work with what was available. Mike Amato put together a DB workout for me. Started with goblet squats, 5,0,0 tempo. Knees have still been really cranky, but they felt better each progressive set. Because of the tempo, these take a while and holding the DB actually bothered my R shoulder a bit. It felt better when I tucked my elbows in tight. Next was DB bench, sets of 10 working up to an RPE9. Then DB rows supersetted with RDL's, both working up to 10 @RPE9. I don't really think RDL's were 9's, but they still got hard with high reps and short rests. Next was DB OHP, single-arm supersetted with planks. I've never done single arm presses, but I actually liked them ok after I got the hang of them. Finished up with some hammer curls, working down in weight on about 20 seconds rest. Solid hotel WO!
Nutrition/Weight:
I weighed 192.0 this morning.
(GobletSquat)25x8,30x8,40x8,45x8,8,8
(DBBench)40x10,45x10,15,18
(DBRow)40x10,45x10,12,14
(DBRDL)45x10,12,14,18
(DBOHP)25x10,30x10,35x10,40x10,45x10 (single-arm)
(Plank)45,45,60,60
(HCurl)30x10,25x10,20x10 (short rest)
62 + 6 = 68 mins
Warmed up with wall sit 2x30 seconds. At a hotel in SLC, UT so I had to work with what was available. Mike Amato put together a DB workout for me. Started with goblet squats, 5,0,0 tempo. Knees have still been really cranky, but they felt better each progressive set. Because of the tempo, these take a while and holding the DB actually bothered my R shoulder a bit. It felt better when I tucked my elbows in tight. Next was DB bench, sets of 10 working up to an RPE9. Then DB rows supersetted with RDL's, both working up to 10 @RPE9. I don't really think RDL's were 9's, but they still got hard with high reps and short rests. Next was DB OHP, single-arm supersetted with planks. I've never done single arm presses, but I actually liked them ok after I got the hang of them. Finished up with some hammer curls, working down in weight on about 20 seconds rest. Solid hotel WO!
Nutrition/Weight:
I weighed 192.0 this morning.
Monday, December 9, 2019
Sun 12/8/19 - Full Body (Squat)
Garage Gym
(Squat)95x6,6,6115x6,6,6
(Bench2")165x4,185x4,195x4,4
(HipThrust)135x8,8,8
(ElevatedPushup)3x12
(SidePlank)3x30
(SealRow)50x10,10,10
67 + 6 = 73 mins
Warmed up with wall sit 2x30 seconds. Started with squats. These were supposed to be 2 second paused reps, but that kills my knees so I just did controlled reps in a 202 or 303 tempo. Warmed up slowly and did 3 sets at RPE 6 and 3 sets at RPE 7. These were light, but still bothered my knees a bit. Next we did bench working up to 2 sets at RPE8. Felt good. This is the most weight I've had on the bar for a press in a long time. Next we supersetted hip thrusts and feet elevated pushups. Hip thrusts are hard, but I've been able to add weight each week. Finished up with side planks and seal rows. This WO always looks easy on the surface, but it ends up being fairly taxing. Solid WO.
Nutrition/Weight:
I weighed 194.0 this morning.
(Squat)95x6,6,6115x6,6,6
(Bench2")165x4,185x4,195x4,4
(HipThrust)135x8,8,8
(ElevatedPushup)3x12
(SidePlank)3x30
(SealRow)50x10,10,10
67 + 6 = 73 mins
Warmed up with wall sit 2x30 seconds. Started with squats. These were supposed to be 2 second paused reps, but that kills my knees so I just did controlled reps in a 202 or 303 tempo. Warmed up slowly and did 3 sets at RPE 6 and 3 sets at RPE 7. These were light, but still bothered my knees a bit. Next we did bench working up to 2 sets at RPE8. Felt good. This is the most weight I've had on the bar for a press in a long time. Next we supersetted hip thrusts and feet elevated pushups. Hip thrusts are hard, but I've been able to add weight each week. Finished up with side planks and seal rows. This WO always looks easy on the surface, but it ends up being fairly taxing. Solid WO.
Nutrition/Weight:
I weighed 194.0 this morning.
Friday, December 6, 2019
Thu 12/5/19 - Full Body (Deadlift)
Gym: Garage Gym
(SLDL)275x1,195x1,315x1+265x3,3,3,3,3
(Incline)125x8,140x8,155x8,8,9
(StepUp6")4x6
(DBBench)50x10,60x10,10,10
(SpanishSquat)3x10
59 + 6 = 65 mins
Warmed up with wall sit 2x30 seconds. Started with SLDL working up to a single at RPE8, then taking off 15% and doing 5x3. Love this setup. Next we did incline, working up to 3x8 at RPE8. Did 9 the last rep, higher than RPE8 on that. Supersetted incline with step ups. These hurt, especially my right knee the last 2 inches to straight leg. We finished with DB bench with 3x10 at RPE8 and Spanish squats. 3-4x10 is challenging after incline. Squats were painful at the top of the movement (similar to step ups). Solid WO.
Nutrition/Weight:
I weighed 191.2 this morning.
(SLDL)275x1,195x1,315x1+265x3,3,3,3,3
(Incline)125x8,140x8,155x8,8,9
(StepUp6")4x6
(DBBench)50x10,60x10,10,10
(SpanishSquat)3x10
59 + 6 = 65 mins
Warmed up with wall sit 2x30 seconds. Started with SLDL working up to a single at RPE8, then taking off 15% and doing 5x3. Love this setup. Next we did incline, working up to 3x8 at RPE8. Did 9 the last rep, higher than RPE8 on that. Supersetted incline with step ups. These hurt, especially my right knee the last 2 inches to straight leg. We finished with DB bench with 3x10 at RPE8 and Spanish squats. 3-4x10 is challenging after incline. Squats were painful at the top of the movement (similar to step ups). Solid WO.
Nutrition/Weight:
I weighed 191.2 this morning.
Wednesday, December 4, 2019
Tue 12/3/19 - Full Body (Squat)
Gym: Garage Gym
(BoxSquat 303)185x4,195x4,205x4,4,6
(GobletSplit)40x8,8,8
(OHP)95x4,110x4,120x4,4,5
(RDL)185x8,205x8,235x8,250x8,8,10
(Bench2")135x6,155x6,6,6,6
79 + 6 = 76 mins
Warmed up with wall sit 2x30 seconds. Started with box squats. Knees are still really sore from paused squats on Sunday, but they felt "ok" tonight. Worked up to 3 sets at RPE8. Next I supersetted goblet squats and overhead press. I worked up to 3 sets at RPE8 and was happy to get to 120#'s and did 5 reps on the last set. Next I did RDL's. I was planning on going lighter today, but felt pretty good working up to 3 sets at RPE8 so I went 5 pounds heavier than last WO. Finished up with 2" paused bench. Workout called for 6@RPE6, 7x2, 8x2. My right shoulder has been bothering me lately, especially while sleeping. So I just did 6@6, 6@7x4. These were on short rest, so by the 4th set it was probably closer to RPE8 anyway. Solid WO after a long day at work.
Nutrition/Weight:
I weighed 193.0 this morning.
(BoxSquat 303)185x4,195x4,205x4,4,6
(GobletSplit)40x8,8,8
(OHP)95x4,110x4,120x4,4,5
(RDL)185x8,205x8,235x8,250x8,8,10
(Bench2")135x6,155x6,6,6,6
79 + 6 = 76 mins
Warmed up with wall sit 2x30 seconds. Started with box squats. Knees are still really sore from paused squats on Sunday, but they felt "ok" tonight. Worked up to 3 sets at RPE8. Next I supersetted goblet squats and overhead press. I worked up to 3 sets at RPE8 and was happy to get to 120#'s and did 5 reps on the last set. Next I did RDL's. I was planning on going lighter today, but felt pretty good working up to 3 sets at RPE8 so I went 5 pounds heavier than last WO. Finished up with 2" paused bench. Workout called for 6@RPE6, 7x2, 8x2. My right shoulder has been bothering me lately, especially while sleeping. So I just did 6@6, 6@7x4. These were on short rest, so by the 4th set it was probably closer to RPE8 anyway. Solid WO after a long day at work.
Nutrition/Weight:
I weighed 193.0 this morning.
Monday, December 2, 2019
Sun 12/1/19 - Full Body (Squat)
Gym: Garage Gym
(Squat 2CtPause)95x6,115x6,6,125x6
(Bench 2"Pause)135x6,155x6,165x6,175x6,6
(HipThrust)115x8,8,8
(Push-ups)3x12
(SealRow)50x10,10,10
(SidePlank)3x30
57 + 6 = 63 mins
Warmed up with wall sit 2x30 seconds. Started with paused squats for 6@RPE6,7x2,8. These are still pretty hard on my knees even with light weight. Next we did 2" paused bench for 6@RPE6,7,8x2. Felt pretty good. My shoulder has been sore at night, but has been feeling pretty good during pressing movements, even flat bench. Next we did hip thrusts supersetted with feel elevated pushups. I went heavier on hip thrusts this WO. I'm still getting the hang of these. They're hard. Pushups felt good. We finished up with seal rows and side planks. Seal rows got heavy 2nd and 3rd sets. Basically RPE10 on last rep. Solid WO.
Nutrition/Weight:
I weighed 194.8 this morning. Heavy after Thanksgiving eating.
(Squat 2CtPause)95x6,115x6,6,125x6
(Bench 2"Pause)135x6,155x6,165x6,175x6,6
(HipThrust)115x8,8,8
(Push-ups)3x12
(SealRow)50x10,10,10
(SidePlank)3x30
57 + 6 = 63 mins
Warmed up with wall sit 2x30 seconds. Started with paused squats for 6@RPE6,7x2,8. These are still pretty hard on my knees even with light weight. Next we did 2" paused bench for 6@RPE6,7,8x2. Felt pretty good. My shoulder has been sore at night, but has been feeling pretty good during pressing movements, even flat bench. Next we did hip thrusts supersetted with feel elevated pushups. I went heavier on hip thrusts this WO. I'm still getting the hang of these. They're hard. Pushups felt good. We finished up with seal rows and side planks. Seal rows got heavy 2nd and 3rd sets. Basically RPE10 on last rep. Solid WO.
Nutrition/Weight:
I weighed 194.8 this morning. Heavy after Thanksgiving eating.
Friday, November 29, 2019
Fri 11/29/10 - Full Body (Deadlift) - Ironbound
Gym: Ironbound Gym, Williamsburg, VA
(SLDL)275x1,295x1,305x1,255x4,285x4,245x4,4
(Incline)125x8,140x8,155x8,8,8
(StepUp)4x6
(DBBench)45x10,55x10,65x10,10,10
(SpanishSquat)3x10
75 + 6 = 81 mins
Warmed up with wall sit 2x30 seconds. Started with stiff legged deadlift. Worked up to a single at RPE8, then worked up to 4 reps at PRE9, backed of 15% and did 2 more sets of 4. Solid effort. Next we did incline working up to 3 sets at RPE8. Last set was probably 8.5-9RPE. Another good effort. Supersetted these with step ups. Finished up with DB bench and Spanish squats. DB bench worked up to 3 sets at RPE8. Was glad to have 65#DB's at Ironbound. Overall another very good workout.
Nutrition/Weight:
I weighed 194.0 this morning.
(SLDL)275x1,295x1,305x1,255x4,285x4,245x4,4
(Incline)125x8,140x8,155x8,8,8
(StepUp)4x6
(DBBench)45x10,55x10,65x10,10,10
(SpanishSquat)3x10
75 + 6 = 81 mins
Warmed up with wall sit 2x30 seconds. Started with stiff legged deadlift. Worked up to a single at RPE8, then worked up to 4 reps at PRE9, backed of 15% and did 2 more sets of 4. Solid effort. Next we did incline working up to 3 sets at RPE8. Last set was probably 8.5-9RPE. Another good effort. Supersetted these with step ups. Finished up with DB bench and Spanish squats. DB bench worked up to 3 sets at RPE8. Was glad to have 65#DB's at Ironbound. Overall another very good workout.
Nutrition/Weight:
I weighed 194.0 this morning.
Wednesday, November 27, 2019
Wed 11/27/19 - Full Body (Squat) - Ironbound Gym
Gym: Ironbound Gym
(BoxSquat 303)165x4,185x4,205x4,215x4,4
(OHP)95x5,105x5,115x5,5
(GobletSplitSquat)35x8,8,8
(RDL)205x8,225x8,245x8,8,8
(Bench 2" pause)120x6,130x6,145x6,155x6,6,170x6,6
90 + 6 = 96 mins
Warmed up with wall sit 2x30 seconds. Started with box squats for 4@6RPE,7,8x2. Knees have been feeling a bit cranky, but squats felt really good today and I went heavier than I have. Next we did goblet squats and overhead press. Bumped up the weight on goblet squats and went heavier on OHP than I have in a long time. Next I did RDL's for 8@RPE6,7,8x3 and went heavier than in a while. Finished up with 2" paused bench for 6@RPE6,7x2,8x2. Great workout at Ironbound gym.
Nutrition/Weight:
I weighed 191.6 this morning.
(BoxSquat 303)165x4,185x4,205x4,215x4,4
(OHP)95x5,105x5,115x5,5
(GobletSplitSquat)35x8,8,8
(RDL)205x8,225x8,245x8,8,8
(Bench 2" pause)120x6,130x6,145x6,155x6,6,170x6,6
90 + 6 = 96 mins
Warmed up with wall sit 2x30 seconds. Started with box squats for 4@6RPE,7,8x2. Knees have been feeling a bit cranky, but squats felt really good today and I went heavier than I have. Next we did goblet squats and overhead press. Bumped up the weight on goblet squats and went heavier on OHP than I have in a long time. Next I did RDL's for 8@RPE6,7,8x3 and went heavier than in a while. Finished up with 2" paused bench for 6@RPE6,7x2,8x2. Great workout at Ironbound gym.
Nutrition/Weight:
I weighed 191.6 this morning.
Monday, November 25, 2019
Sat 11/23/19 - Full Body (Squat)
Gym: Garage Gym
(Squat 2ctPause)95x6,115x6,6,6
(Bench 212 2")140x8,155x8,160x8,8
(HipThrust)95x10,10,10
(PushUp)FeetUpx12,12,12
(SidePlank)3x30
(SealRow)50x8,8,8
63 + 6 = 69 mins
Warmed up with wall sit 2x30 seconds. Started with 2 second paused squats for 6@RPE6, 7x3. This is the first time off box squats in about 2 months. Went light, still felt like work with 2 second pauses at the bottom. Happy to start working regular squats into the routine. Next we did 2" paused bench for 8@RPE6,7,8x2. First time doing these before any other pressing, so I was able to go heavier than prior workouts. Felt pretty good and should felt good. Next we did barbell hip thrusts and feel elevated pushups. I started off with 95#'s for thrusts thinking it would be a warmup. Nope, these were much harder than I thought. First set was awkward, the 2nd and 3rd sets got better. Feel elevated pushups felt good so I did sets of 12 instead of 10's. We finished up with side planks and seal rows. Seal rows felt heavier than I thought they would. On paper, this workout looked easy, especially with light squats. It ended up being challenging and a solid WO.
Nutrition/Weight:
I weighed 191.4 this morning.
(Squat 2ctPause)95x6,115x6,6,6
(Bench 212 2")140x8,155x8,160x8,8
(HipThrust)95x10,10,10
(PushUp)FeetUpx12,12,12
(SidePlank)3x30
(SealRow)50x8,8,8
63 + 6 = 69 mins
Warmed up with wall sit 2x30 seconds. Started with 2 second paused squats for 6@RPE6, 7x3. This is the first time off box squats in about 2 months. Went light, still felt like work with 2 second pauses at the bottom. Happy to start working regular squats into the routine. Next we did 2" paused bench for 8@RPE6,7,8x2. First time doing these before any other pressing, so I was able to go heavier than prior workouts. Felt pretty good and should felt good. Next we did barbell hip thrusts and feel elevated pushups. I started off with 95#'s for thrusts thinking it would be a warmup. Nope, these were much harder than I thought. First set was awkward, the 2nd and 3rd sets got better. Feel elevated pushups felt good so I did sets of 12 instead of 10's. We finished up with side planks and seal rows. Seal rows felt heavier than I thought they would. On paper, this workout looked easy, especially with light squats. It ended up being challenging and a solid WO.
Nutrition/Weight:
I weighed 191.4 this morning.
Thursday, November 21, 2019
Thu 11/21/19 - Full Body (Deadlift)
Gym: Garage Gym
(SLDL)255x1,275x1,295x1,255x4,275x4,235x4,4
(Incline)120x8,135x8,150x8,8
(StepUp6")4x6
(SpanishSquat)3x10
(DBBench)40x10,45x10,50x10,60x10,10
54 + 6 = 60 mins
Warmed up with wall sit 2x30 seconds. Started with stiff legged deadlift. Plan was to work up to a single at RPE8, then work up to 4reps @RPE9, drop 15% for 2x4. This one was a bit tough for me to gauge RPE effort, but don't think I did too bad. My single was probably more like a 8.5-9, but IDK. Pleased with the efforts and I liked this setup. Next we did incline with Step Ups. I was pleased with incline. Warmup didn't feel great and bothered my left elbow. But it felt better as the sets went on. Happy with the 2 top sets at RPE8. We finished with Spanish Squats and DB bench. I was planning on doing 40/45/50# DB's for bench, but 50's felt pretty light so I jumped up to 60#'s and this still felt good. No shoulder pain. Another very solid WO. I wish I was leaner and not in a calorie deficit so I could really see how much progress I could make right now. May have to wait until after the holidays and until then do the best I can.
Nutrition/Weight:
I weighed 189.4 this morning.
(SLDL)255x1,275x1,295x1,255x4,275x4,235x4,4
(Incline)120x8,135x8,150x8,8
(StepUp6")4x6
(SpanishSquat)3x10
(DBBench)40x10,45x10,50x10,60x10,10
54 + 6 = 60 mins
Warmed up with wall sit 2x30 seconds. Started with stiff legged deadlift. Plan was to work up to a single at RPE8, then work up to 4reps @RPE9, drop 15% for 2x4. This one was a bit tough for me to gauge RPE effort, but don't think I did too bad. My single was probably more like a 8.5-9, but IDK. Pleased with the efforts and I liked this setup. Next we did incline with Step Ups. I was pleased with incline. Warmup didn't feel great and bothered my left elbow. But it felt better as the sets went on. Happy with the 2 top sets at RPE8. We finished with Spanish Squats and DB bench. I was planning on doing 40/45/50# DB's for bench, but 50's felt pretty light so I jumped up to 60#'s and this still felt good. No shoulder pain. Another very solid WO. I wish I was leaner and not in a calorie deficit so I could really see how much progress I could make right now. May have to wait until after the holidays and until then do the best I can.
Nutrition/Weight:
I weighed 189.4 this morning.
Wednesday, November 20, 2019
Tue 11/19/19 - Full Body (Squat)
Gym: Garage Gym
(BoxSquat-303)165x5,180x5,195x5,5
(GobletSquat)20#x8,8,8
(OHP)85x5,95x5,105x5,110x5,5
(RDL)185x8,215x8,8,235x8,8
(Bench2")115x5,135x5,155x5,5,5
66 + 6 = 72 mins
Warmed up with wall sit 2x30 seconds. Started with box Squats, 303 tempo for 5@RPE6,7,8x2. Felt really good on the RPE 6 set, so I took a bigger than planned jump. And then again jumping to 195#'s. Felt really good on these. Then I did overhead press for 5@6,7,8x2. At 105#'s I felt like I could go heavier so I did and got 2 good sets at 110. Supersetted these with weighted goblet squats. Next I did RDL's and worked up a bit higher than the last couple of WO's. Finished up with 2" paused bench. I was really happy with these. Felt fairly light until the last set and almost NO pain in my right shoulder. Great WO this afternoon! My left elbow has been quite painful for a few weeks so I'm trying to work through a tendonopathy.
Nutrition/Weight:
I weighed 190.0 this morning.
(BoxSquat-303)165x5,180x5,195x5,5
(GobletSquat)20#x8,8,8
(OHP)85x5,95x5,105x5,110x5,5
(RDL)185x8,215x8,8,235x8,8
(Bench2")115x5,135x5,155x5,5,5
66 + 6 = 72 mins
Warmed up with wall sit 2x30 seconds. Started with box Squats, 303 tempo for 5@RPE6,7,8x2. Felt really good on the RPE 6 set, so I took a bigger than planned jump. And then again jumping to 195#'s. Felt really good on these. Then I did overhead press for 5@6,7,8x2. At 105#'s I felt like I could go heavier so I did and got 2 good sets at 110. Supersetted these with weighted goblet squats. Next I did RDL's and worked up a bit higher than the last couple of WO's. Finished up with 2" paused bench. I was really happy with these. Felt fairly light until the last set and almost NO pain in my right shoulder. Great WO this afternoon! My left elbow has been quite painful for a few weeks so I'm trying to work through a tendonopathy.
Nutrition/Weight:
I weighed 190.0 this morning.
Monday, November 18, 2019
Sat 11/16/19 - Full Body (Squat)
Gym: Garage Gym
(BoxSquat-411)145x4,165x4,185x4,4
(Incline)145x5,155x5,165x5,5,5
(SplitSquat)3x8
(SealRow)40x8,8,50x8,60x8,8
(SidePlank)3x30
(Bench)125x8,145x8,8,8
66 + 6 = 72 mins
Warmed up with wall sit 2x30 seconds. Started with box Squats, 4-1-1 tempo for 4@RPE6,7,8x2. Felt pretty good. Then we did incline for sets of 5 at RPE6,7,8x3. I was looking at the wrong weights for my last workout and did this work based on that rather than true RPE and I definitely overshot RPE8 on the last 2 sets. Not a huge deal by itself, but this will surface later in the workout. We supersetted these with split squats. Next we did chest supported seal rows with side planks. I started heavier than last time we did these and went too heavy. 60#'s was definitely not REP8 and in reality it was 10+ because I was probably only getting partials the last 2 reps of each set at the weight. After the 2 heavy sets, I dropped and did another set at 40 for full ROM. Finished up with bench press for 8 reps at RPE6, 7x3. Since I overshot on incline, I was more fatigued than I thought and the last 2 sets of bench press were probably PRE9. This was a solid WO, but a reminder of how NOT to do things. I overshot RPE on nearly every exercise and I paid for it on Sunday. I felt beat up and I don't think I'd be ready to go again in 2 days. I'm glad I have 3 days rest until the next WO.
Nutrition/Weight:
I weighed 187.8 this morning.
(BoxSquat-411)145x4,165x4,185x4,4
(Incline)145x5,155x5,165x5,5,5
(SplitSquat)3x8
(SealRow)40x8,8,50x8,60x8,8
(SidePlank)3x30
(Bench)125x8,145x8,8,8
66 + 6 = 72 mins
Warmed up with wall sit 2x30 seconds. Started with box Squats, 4-1-1 tempo for 4@RPE6,7,8x2. Felt pretty good. Then we did incline for sets of 5 at RPE6,7,8x3. I was looking at the wrong weights for my last workout and did this work based on that rather than true RPE and I definitely overshot RPE8 on the last 2 sets. Not a huge deal by itself, but this will surface later in the workout. We supersetted these with split squats. Next we did chest supported seal rows with side planks. I started heavier than last time we did these and went too heavy. 60#'s was definitely not REP8 and in reality it was 10+ because I was probably only getting partials the last 2 reps of each set at the weight. After the 2 heavy sets, I dropped and did another set at 40 for full ROM. Finished up with bench press for 8 reps at RPE6, 7x3. Since I overshot on incline, I was more fatigued than I thought and the last 2 sets of bench press were probably PRE9. This was a solid WO, but a reminder of how NOT to do things. I overshot RPE on nearly every exercise and I paid for it on Sunday. I felt beat up and I don't think I'd be ready to go again in 2 days. I'm glad I have 3 days rest until the next WO.
Nutrition/Weight:
I weighed 187.8 this morning.
Thursday, November 14, 2019
Thu 11/14/19 - Full Body (DeadLift)
Gym: Garage Gym
(SLDL)225x4,245x4,265x4,4,4
(Incline)115x8,135x8,145x8,8
(StepUp6")4x6
(DBBench)40x10,45x10,50x10,10
(SpanishSquat)3x10
50 + 6 = 56 mins
Warmed up with wall sit 2x30 seconds. It was 24 degrees last night and we were working out at 6am. It was 36 degrees in the gym. Chilly, but I was plenty warm by the time we got done with SLDL warmups. SLDL was 4x6RPE,7,8x3. First set at 265 felt really heavy, higher than an 8. I used straps for the last 2 sets and the weight was fine. Then we did incline, workup up to 2 sets at RPE8. Supersetted with step ups. We finished with DB Bench (10@PRE6,7,8x2) and Spanish Squats. Solid workout.
Nutrition/Weight:
I weighed 188.2 this morning.
(SLDL)225x4,245x4,265x4,4,4
(Incline)115x8,135x8,145x8,8
(StepUp6")4x6
(DBBench)40x10,45x10,50x10,10
(SpanishSquat)3x10
50 + 6 = 56 mins
Warmed up with wall sit 2x30 seconds. It was 24 degrees last night and we were working out at 6am. It was 36 degrees in the gym. Chilly, but I was plenty warm by the time we got done with SLDL warmups. SLDL was 4x6RPE,7,8x3. First set at 265 felt really heavy, higher than an 8. I used straps for the last 2 sets and the weight was fine. Then we did incline, workup up to 2 sets at RPE8. Supersetted with step ups. We finished with DB Bench (10@PRE6,7,8x2) and Spanish Squats. Solid workout.
Nutrition/Weight:
I weighed 188.2 this morning.
Tuesday, November 12, 2019
Tue 11/12/19 - Full Body (Squat)
Gym: Garage Gym
(BoxSquat 303)140x6,160x6,175x6,6
(OHP)85x6,95x6,105x6,6,6
(SplitSquat)8,8,8
(RDL)185x8,205x8,8,225x8,8
(Bench2")115x6,130x6,140x6,6,6
67 + 6 = 873 mins
Warmed up with wall sit 2x30 seconds. Warmed up on squats working up to 6@RPE6, 6@7, 6@8x2. Squats felt good. Next we did overhead press working up to 3 sets of 6@REP8. We supersetted these with split squats. First time we've done reps instead of static holds. These were a lot easier than static holds. Then we did RDL for 8@6, 8@7x2, 8@8x2. Finished up with 2" paused bench for 6@6, 6@7, 6@8x3. These felt MUCH better than close grip.
Nutrition/Weight:
I weighed 189.8 this morning.
(BoxSquat 303)140x6,160x6,175x6,6
(OHP)85x6,95x6,105x6,6,6
(SplitSquat)8,8,8
(RDL)185x8,205x8,8,225x8,8
(Bench2")115x6,130x6,140x6,6,6
67 + 6 = 873 mins
Warmed up with wall sit 2x30 seconds. Warmed up on squats working up to 6@RPE6, 6@7, 6@8x2. Squats felt good. Next we did overhead press working up to 3 sets of 6@REP8. We supersetted these with split squats. First time we've done reps instead of static holds. These were a lot easier than static holds. Then we did RDL for 8@6, 8@7x2, 8@8x2. Finished up with 2" paused bench for 6@6, 6@7, 6@8x3. These felt MUCH better than close grip.
Nutrition/Weight:
I weighed 189.8 this morning.
Monday, November 11, 2019
Sat 11/9/19 - Full Body (Squat)
Gym: Garage Gym
(BoxSquat 511)125x5,145x5,155x5,165x5,5
(Incline 1ct)135x6,145x6,6,155x6,6,6
(SplitSquat)3x30
(SealRow)35x8,40x8,45x8,8
(SidePlank)3x30
(CGBP2")115x8,8,125x8,8,8
75 + 6 = 81 mins
Warmed up with wall sit 2x30 seconds. Warmed up on squats working up to working sets and 2 sets RPE8. This slow tempo squat day is supposed to be a light variation, but since it was sets of 5, I went heavier than normal squats with higher reps. Still getting used to RPE and variable rep ranges. Felt good. Next we did 1 count paused incline for 6@RPE6,RPE7x2,RPE8x3. Good volume. Felt really good. Supersetted with split squats which remain really challenging. Then we did seal rows and side planks. Finished up with close grip bench press for 8@RPE6x2, 8@RPE7x3. I think these were too heavy after the incline pressing volume. Really bothered my right shoulder. Nice workout.
Nutrition/Weight:
I weighed 188.2 this morning. First time under 190 in a while.
(BoxSquat 511)125x5,145x5,155x5,165x5,5
(Incline 1ct)135x6,145x6,6,155x6,6,6
(SplitSquat)3x30
(SealRow)35x8,40x8,45x8,8
(SidePlank)3x30
(CGBP2")115x8,8,125x8,8,8
75 + 6 = 81 mins
Warmed up with wall sit 2x30 seconds. Warmed up on squats working up to working sets and 2 sets RPE8. This slow tempo squat day is supposed to be a light variation, but since it was sets of 5, I went heavier than normal squats with higher reps. Still getting used to RPE and variable rep ranges. Felt good. Next we did 1 count paused incline for 6@RPE6,RPE7x2,RPE8x3. Good volume. Felt really good. Supersetted with split squats which remain really challenging. Then we did seal rows and side planks. Finished up with close grip bench press for 8@RPE6x2, 8@RPE7x3. I think these were too heavy after the incline pressing volume. Really bothered my right shoulder. Nice workout.
Nutrition/Weight:
I weighed 188.2 this morning. First time under 190 in a while.
Thursday, November 7, 2019
Thu 11/7/19 - Full Body (Deadlift)
Gym: Garage Gym
(SLDL)205x4,235x4,4,260x4,4
(OHP)75x8,85x8,90x8,8
(StepUp 5")3x6
(DBBench)45x10,50x10,10,10
(SpanishSquat)3x10
(DBRow)50x12,12
56 + 6 = 64 mins
Warmed up with wall sit 2x30 seconds. Started with stiff legged deadlift. Warmed up with 135, 185, first working set at 205. This was probably light and jumps up to 235 and 260 were larger than they should have been. Next we did OHP working up to 2 RPE8 sets. Then we supersetted step ups and DB Bench. Glad I didn't start any heavier on bench. This was supposed to be RPE7 for 3 top sets, so this was plenty heavy for that today. Finished up with Spanish/band squats and 2 sets of DB rows.
Nutrition/Weight:
I weighed 191.6 this morning.
(SLDL)205x4,235x4,4,260x4,4
(OHP)75x8,85x8,90x8,8
(StepUp 5")3x6
(DBBench)45x10,50x10,10,10
(SpanishSquat)3x10
(DBRow)50x12,12
56 + 6 = 64 mins
Warmed up with wall sit 2x30 seconds. Started with stiff legged deadlift. Warmed up with 135, 185, first working set at 205. This was probably light and jumps up to 235 and 260 were larger than they should have been. Next we did OHP working up to 2 RPE8 sets. Then we supersetted step ups and DB Bench. Glad I didn't start any heavier on bench. This was supposed to be RPE7 for 3 top sets, so this was plenty heavy for that today. Finished up with Spanish/band squats and 2 sets of DB rows.
Nutrition/Weight:
I weighed 191.6 this morning.
Wednesday, November 6, 2019
Tue 11/5/19 - Full Body (Squat)
Gym: Garage Gym
(BoxSquat303)135x8,145x8,155x8,8
(Incline)135x6,145x6,150x6,155x6,160x6
(RDL)185x8,215x8,8,230x8,8
(Bench2")115x6,125x6,145x6,6
(SplitSquat)3x30
(DBSealRow)35x12,12,12
78 + 10 = 88 mins
Warmed up with wall sit 2x30 seconds. Then warmed up with quite a few sets on squats (bar,65,85,95,115,125), then did sets working up to 2 sets at RPE8. Next was incline. Was going to work up to 2 sets at RPE8, but ended up getting to 1 set at about RPE 8.5 and figured I had enough volume. Next I did RDL's. 1 set @RPE6, 2@7, 2@8. Need to do a form check here. Then I did 2" board press bench. Right shoulder has not been feeling good and isn't improving yet. Gotta be patient and give it time. We supersetted split squats with bench. Finished up with 3 sets of DB seal rows with short rest. Solid WO. Tougher with fairly large caloric deficit this week. I've got to be careful here in pushing the WO's and not eating to support them. Also need to be aware that Thanksgiving and Christmas are coming up :)
Nutrition/Weight:
I weighed 191.2 this morning.
(BoxSquat303)135x8,145x8,155x8,8
(Incline)135x6,145x6,150x6,155x6,160x6
(RDL)185x8,215x8,8,230x8,8
(Bench2")115x6,125x6,145x6,6
(SplitSquat)3x30
(DBSealRow)35x12,12,12
78 + 10 = 88 mins
Warmed up with wall sit 2x30 seconds. Then warmed up with quite a few sets on squats (bar,65,85,95,115,125), then did sets working up to 2 sets at RPE8. Next was incline. Was going to work up to 2 sets at RPE8, but ended up getting to 1 set at about RPE 8.5 and figured I had enough volume. Next I did RDL's. 1 set @RPE6, 2@7, 2@8. Need to do a form check here. Then I did 2" board press bench. Right shoulder has not been feeling good and isn't improving yet. Gotta be patient and give it time. We supersetted split squats with bench. Finished up with 3 sets of DB seal rows with short rest. Solid WO. Tougher with fairly large caloric deficit this week. I've got to be careful here in pushing the WO's and not eating to support them. Also need to be aware that Thanksgiving and Christmas are coming up :)
Nutrition/Weight:
I weighed 191.2 this morning.
Monday, November 4, 2019
Sun 11/3/19 - Full Body (Squat)
Gym: Garage Gym
(BoxSquat511)105x6,125x6,145x6,6
(OHP)90x6,100x6,105x6,6
(SplitSquat)3x30
(BOR)135x8,8,8,8
(CGBP)95x8,115x8,8,8
(Crunch)3x10
67 + 6 = 73 mins
Warmed up with wall sit 2x30 seconds. We went hiking at Linville Gorge yesterday and my knees were really bothering me. They felt better in the evening and decent today for the WO. Still frustrating and I can't pinpoint rhyme or reason for when they hurt. Anyway, the WO...
We started with box squat 5,1,1 tempo working up to 2 sets at RPE8. Then we did overhead press. I was pleased with these. Next we did split squats supersetted with bent over rows. I wanted to do 4 sub maximal sets on fairly short rests. I haven't been doing as much rowing (or pulling) lately and 135#'s felt fairly heavy. I thought these would be relatively easy sets. We finished up with close grip bench and ab work. Bench really bothered my R shoulder. Gotta be patient.
Nutrition/Weight:
I weighed 190.6 this morning.
(BoxSquat511)105x6,125x6,145x6,6
(OHP)90x6,100x6,105x6,6
(SplitSquat)3x30
(BOR)135x8,8,8,8
(CGBP)95x8,115x8,8,8
(Crunch)3x10
67 + 6 = 73 mins
Warmed up with wall sit 2x30 seconds. We went hiking at Linville Gorge yesterday and my knees were really bothering me. They felt better in the evening and decent today for the WO. Still frustrating and I can't pinpoint rhyme or reason for when they hurt. Anyway, the WO...
We started with box squat 5,1,1 tempo working up to 2 sets at RPE8. Then we did overhead press. I was pleased with these. Next we did split squats supersetted with bent over rows. I wanted to do 4 sub maximal sets on fairly short rests. I haven't been doing as much rowing (or pulling) lately and 135#'s felt fairly heavy. I thought these would be relatively easy sets. We finished up with close grip bench and ab work. Bench really bothered my R shoulder. Gotta be patient.
Nutrition/Weight:
I weighed 190.6 this morning.
Sat 11/2/19 - Hiking In Linville Gorge
Hiked in Linville Gorge. Up to Table Rock and then out to the Chimneys and toward Shortoff Mountain. Took a side trail up to an overlook we hadn't done before.
Fall colors were past peak, but still pretty. Because it's been so dry this late summer and early fall, the colors weren't that pretty overall.
Fall colors were past peak, but still pretty. Because it's been so dry this late summer and early fall, the colors weren't that pretty overall.
Friday, November 1, 2019
Thu 10/31/19 - Full Body (Deadlift)
Gym: Garage Gym
(SLDL)185x5,205x5,225x5,255x5,5,5
(Incline)135x8,140x8,145x8,8
(StepUp 7")3x6
(SpanishSquat)3x10
(DBBench)50x8,8,60x8,70x8
65 + 6 = 72 mins
Warmed up with wall sit 2x30 seconds. Knees felt better today, but yesterday they were really bothering me. We started with stiff legged deadlift working up to 3 sets at RPE8. This was actually probably light. Things didn't feel too light at first, but felt better the more sets we did. Next we did incline for 4 sets, working up to 2 at RPE8. Felt good. Was able to pause the last rep each set. Then we did step ups. These were bad, especially on my right leg. It's the toughest ROM spot for my knees. I could barely get up the first set on the right side. The pain lessened each set, but persistent on the right side throughout. It amazes me every time how the tiny ROM can be so challenging. Then we did Spanish (band) squats for 3 sets. Finished up with DB flat bench. Felt good and worked up to 70#"s and my right shoulder felt pretty good. 70#'s was more like RPE 9 though, and I've got to be careful about too much weight on my R shoulder. Solid WO.
Nutrition/Weight:
I weighed 192.2 this morning.
(SLDL)185x5,205x5,225x5,255x5,5,5
(Incline)135x8,140x8,145x8,8
(StepUp 7")3x6
(SpanishSquat)3x10
(DBBench)50x8,8,60x8,70x8
65 + 6 = 72 mins
Warmed up with wall sit 2x30 seconds. Knees felt better today, but yesterday they were really bothering me. We started with stiff legged deadlift working up to 3 sets at RPE8. This was actually probably light. Things didn't feel too light at first, but felt better the more sets we did. Next we did incline for 4 sets, working up to 2 at RPE8. Felt good. Was able to pause the last rep each set. Then we did step ups. These were bad, especially on my right leg. It's the toughest ROM spot for my knees. I could barely get up the first set on the right side. The pain lessened each set, but persistent on the right side throughout. It amazes me every time how the tiny ROM can be so challenging. Then we did Spanish (band) squats for 3 sets. Finished up with DB flat bench. Felt good and worked up to 70#"s and my right shoulder felt pretty good. 70#'s was more like RPE 9 though, and I've got to be careful about too much weight on my R shoulder. Solid WO.
Nutrition/Weight:
I weighed 192.2 this morning.
Wednesday, October 30, 2019
Tue 10/29/19 - Full Body (Squat)
Gym: Garage Gym
(BoxSquat)95x8,115x8,135x8,145x8,8,8
(Bench2")115x6,135x6,6,6
(SplitSquat)3x30
(RDL)185x8,205x8,230x8,8,8
65 + 6 = 72 mins
Warmed up with wall sit 2x30 seconds. My knees have been really cranky since traveling home from Notre Dame. Sitting for long periods always seems to bother them. Didn't know if I'd even get through squat warmups. But, I was surprised and warmups felt decent and knees felt better as it went along. I worked up to 3 working sets at ~RPE8. Next we did barbell bench. Warmups bothered my right shoulder as soon as I started adding any weight. I got up to 115#'s and it felt light but right shoulder really bad. Then I asked Sarah to hold a 2" block on my chest to make sure I was stopping above full ROM. This helped and I was able to bump the weight up to 135#'s. Next we did split squats for 30 second holds. This is up from 20 seconds. Finished up with RDL's, working up to 3 sets at RPE8. Solid workout. My left trap was bothering me and after RDL's I had OHP written in as our last exercise. During warmups, I could tell this was going to aggravate my trap so we skipped them.
Nutrition/Weight:
I weighed 193.6 this morning.
(BoxSquat)95x8,115x8,135x8,145x8,8,8
(Bench2")115x6,135x6,6,6
(SplitSquat)3x30
(RDL)185x8,205x8,230x8,8,8
65 + 6 = 72 mins
Warmed up with wall sit 2x30 seconds. My knees have been really cranky since traveling home from Notre Dame. Sitting for long periods always seems to bother them. Didn't know if I'd even get through squat warmups. But, I was surprised and warmups felt decent and knees felt better as it went along. I worked up to 3 working sets at ~RPE8. Next we did barbell bench. Warmups bothered my right shoulder as soon as I started adding any weight. I got up to 115#'s and it felt light but right shoulder really bad. Then I asked Sarah to hold a 2" block on my chest to make sure I was stopping above full ROM. This helped and I was able to bump the weight up to 135#'s. Next we did split squats for 30 second holds. This is up from 20 seconds. Finished up with RDL's, working up to 3 sets at RPE8. Solid workout. My left trap was bothering me and after RDL's I had OHP written in as our last exercise. During warmups, I could tell this was going to aggravate my trap so we skipped them.
Nutrition/Weight:
I weighed 193.6 this morning.
Monday, October 28, 2019
Sat 10/26/19 - Full Body (Hotel Gym in South Bend)
Gym: Hotel Gym
(Incline)50x8,55x8,60x8,8
(WallSit)4x40seconds
(Pulldn)120x10,140x10,10
(SplitSquat)3x20seconds
(Shldr)40x8,8,8
(SeatRow)65x10,10,10
42 + 6 = 48 mins
Worked out at the hotel gym. They had machine that had a pressing station (flat/incline/shoulder) and a pulling station (pulldown & seated row). So we made the most of it.
Started with incline, working up to about an RPE8 for 2 sets. Supersetted this with wall sits. Then we did pulldowns supersetted with split squats. Finished up with shoulder press and seated rows. Decent workout for the hotel setup. This workout was similar to what we did before being introduced to Barbell Medicine, before putting much emphasis on squats and deadlifts. The difference here being that we supersetted with some leg isometrics.
Nutrition/Weight:
Tried to not eat like a madman while away for a 3-day weekend. We took a bunch of food with us (protein powder, jerky, etc.) and of course got stopped going through security at the airport. Never fails. They want to inspect our food. Sarah's protein powder got quite the inspection. Being pregnant with a big belly, she's a prime candidate for smuggling a bunch of cocaine disguised as protein powder :)
(Incline)50x8,55x8,60x8,8
(WallSit)4x40seconds
(Pulldn)120x10,140x10,10
(SplitSquat)3x20seconds
(Shldr)40x8,8,8
(SeatRow)65x10,10,10
42 + 6 = 48 mins
Worked out at the hotel gym. They had machine that had a pressing station (flat/incline/shoulder) and a pulling station (pulldown & seated row). So we made the most of it.
Started with incline, working up to about an RPE8 for 2 sets. Supersetted this with wall sits. Then we did pulldowns supersetted with split squats. Finished up with shoulder press and seated rows. Decent workout for the hotel setup. This workout was similar to what we did before being introduced to Barbell Medicine, before putting much emphasis on squats and deadlifts. The difference here being that we supersetted with some leg isometrics.
Nutrition/Weight:
Tried to not eat like a madman while away for a 3-day weekend. We took a bunch of food with us (protein powder, jerky, etc.) and of course got stopped going through security at the airport. Never fails. They want to inspect our food. Sarah's protein powder got quite the inspection. Being pregnant with a big belly, she's a prime candidate for smuggling a bunch of cocaine disguised as protein powder :)
Thursday, October 24, 2019
Thu 10/24/19 - Full Body (Squat)
Gym: Garage Gym
(BoxSquat 5,1,1)95x8,115x8,135x8,8
(Incline)125x8,135x8,145x8
(SplitSquat)3x20
(CGBP)115x8,8,8
(Crunch)3x10
48 + 6 = 54 mins
Warmed up with what's been standard 2x30 second wall sits. Started with squats. Knees have been bothering me since last WO, so I went a little lighter than last WO. Knees actually felt really good during squats despite being fairly painful the last few days. Next we did incline, 3 sets working up. Then we did split squats. We both felt these were hard today. Finished with close grip bench and crunches. CGBP bothered my R shoulder despite not feeling heavy at all.
Nutrition/Weight:
I weighed 192.8 this morning.
(BoxSquat 5,1,1)95x8,115x8,135x8,8
(Incline)125x8,135x8,145x8
(SplitSquat)3x20
(CGBP)115x8,8,8
(Crunch)3x10
48 + 6 = 54 mins
Warmed up with what's been standard 2x30 second wall sits. Started with squats. Knees have been bothering me since last WO, so I went a little lighter than last WO. Knees actually felt really good during squats despite being fairly painful the last few days. Next we did incline, 3 sets working up. Then we did split squats. We both felt these were hard today. Finished with close grip bench and crunches. CGBP bothered my R shoulder despite not feeling heavy at all.
Nutrition/Weight:
I weighed 192.8 this morning.
Tuesday, October 22, 2019
Tue 10/22/19 - Full Body (Deadlift)
Gym: Garage Gym
(SLDL)210x6,225x6,235x6,6,6
(OHP)75x8,80x8,90x8,95x8
(8"StepUp)3x6
(BandSquat)3x10
(DBBench)50x8,60x8,8
48 + 6 = 54 mins
Warmed up with what's been standard 2x30 second wall sits. Couldn't believe how heavy I was this morning. I was 195 yesterday after eating a ton of carbs at the neighborhood fall festival Sunday, and then more late night at home. I ate fairly clean Monday but was still heavier. I think I've got to start reigning it in now or else it could get ugly over Thanksgiving and Christmas :0.
Anyway, the WO...
Started with SLDL and bumped the weight each set compared to last WO. It didn't feel easy, but still in the REP8 range. Next we did overhead press. Warmup and working up sets were fine, but first real working set bothered my R trap. My plan was to go heavier than last WO, but that didn't happen and I only got 1 set at 95#'s. I think I went too heavy on pressing movements on Sunday. I'm also fighting a bad cold/cough. Excuses :). Then we did 8# steppes. First set really bothered my R knee, but each set it felt better. Finished up with band squats (felt good) and DB bench, was blah. Unimpressive WO, but glad to have it done.
Nutrition/Weight:
I weighed 195.4 this morning.
(SLDL)210x6,225x6,235x6,6,6
(OHP)75x8,80x8,90x8,95x8
(8"StepUp)3x6
(BandSquat)3x10
(DBBench)50x8,60x8,8
48 + 6 = 54 mins
Warmed up with what's been standard 2x30 second wall sits. Couldn't believe how heavy I was this morning. I was 195 yesterday after eating a ton of carbs at the neighborhood fall festival Sunday, and then more late night at home. I ate fairly clean Monday but was still heavier. I think I've got to start reigning it in now or else it could get ugly over Thanksgiving and Christmas :0.
Anyway, the WO...
Started with SLDL and bumped the weight each set compared to last WO. It didn't feel easy, but still in the REP8 range. Next we did overhead press. Warmup and working up sets were fine, but first real working set bothered my R trap. My plan was to go heavier than last WO, but that didn't happen and I only got 1 set at 95#'s. I think I went too heavy on pressing movements on Sunday. I'm also fighting a bad cold/cough. Excuses :). Then we did 8# steppes. First set really bothered my R knee, but each set it felt better. Finished up with band squats (felt good) and DB bench, was blah. Unimpressive WO, but glad to have it done.
Nutrition/Weight:
I weighed 195.4 this morning.
Monday, October 21, 2019
Sun 10/20/19 - Full Body (Squat)
Gym: Garage Gym
(BoxSquat 303)115x8,135x8,145x8,8
(Incline)135x5,150x5,160x5,5,5
(SplitSquat)3x20
(RDL)185x8,205x8,225x8,8,8
(Bench)135x8,8,8
80 + 6 = 86 mins
Warmed up with what's been standard 2x30 second wall sits. Started with box squats with 3,0,3 tempo. Did a few warmup sets, then worked up to 2 sets at REP8. Felt good, solid effort. Next we did incline, sets of 5 working up to about an RPE8 for 3 sets. Very pleased with this, especially since we haven't been doing as much incline lately. Then we did split squats. These were challenging after squats today. Then we did RDL's, working up to 3x8 at REP8. Finished up with barbell bench for 3 sets. Felt pretty solid and didn't bother my R shoulder too much, however, I think I should've gone a bit lighter. This was a 30# jump from last time I did flat barbell bench. Overall, this was a really good WO. But, I think this was probably too much volume that ended up being higher than RPE8 on several movements. I think this was fine today, but I really need to be careful about not making a habit of this volume and intensity combination.
Nutrition/Weight:
I weighed 192.0 this morning.
(BoxSquat 303)115x8,135x8,145x8,8
(Incline)135x5,150x5,160x5,5,5
(SplitSquat)3x20
(RDL)185x8,205x8,225x8,8,8
(Bench)135x8,8,8
80 + 6 = 86 mins
Warmed up with what's been standard 2x30 second wall sits. Started with box squats with 3,0,3 tempo. Did a few warmup sets, then worked up to 2 sets at REP8. Felt good, solid effort. Next we did incline, sets of 5 working up to about an RPE8 for 3 sets. Very pleased with this, especially since we haven't been doing as much incline lately. Then we did split squats. These were challenging after squats today. Then we did RDL's, working up to 3x8 at REP8. Finished up with barbell bench for 3 sets. Felt pretty solid and didn't bother my R shoulder too much, however, I think I should've gone a bit lighter. This was a 30# jump from last time I did flat barbell bench. Overall, this was a really good WO. But, I think this was probably too much volume that ended up being higher than RPE8 on several movements. I think this was fine today, but I really need to be careful about not making a habit of this volume and intensity combination.
Nutrition/Weight:
I weighed 192.0 this morning.
Friday, October 18, 2019
Fri 10/18/19 - Full Body (Squat)
Gym: Garage Gym
(BoxSquat 5,1,1)95x8,115x8,135x8,8
(BOR)135x8,155x8,165x8,8
(SplitSquat)3x20
(CGBP)115x8,125x8,8
(SidePlank)3x30
(DBInc)50x10,10
60 + 6 = 66 mins
Warmed up with what's been standard 2x30 second wall sits. First we did box squats with 5,1,1, tempo. Did a few warmup sets, then worked up to 2 sets at REP8. Second set was probably a 9. Slow tempo gets challenging, but felt good. Then we did bent over rows for 4 sets, working up to 2 at REP8. Last set was definitely a 9+. Then we did split squats for 3 sets of 20 second holds. Next we supersetted close grip bench press (with 2" pause off chest) with side planks. Finished up with 2 sets paused DB incline. Solid WO.
Nutrition/Weight:
I weighed 191.4 this morning.
(BoxSquat 5,1,1)95x8,115x8,135x8,8
(BOR)135x8,155x8,165x8,8
(SplitSquat)3x20
(CGBP)115x8,125x8,8
(SidePlank)3x30
(DBInc)50x10,10
60 + 6 = 66 mins
Warmed up with what's been standard 2x30 second wall sits. First we did box squats with 5,1,1, tempo. Did a few warmup sets, then worked up to 2 sets at REP8. Second set was probably a 9. Slow tempo gets challenging, but felt good. Then we did bent over rows for 4 sets, working up to 2 at REP8. Last set was definitely a 9+. Then we did split squats for 3 sets of 20 second holds. Next we supersetted close grip bench press (with 2" pause off chest) with side planks. Finished up with 2 sets paused DB incline. Solid WO.
Nutrition/Weight:
I weighed 191.4 this morning.
Wednesday, October 16, 2019
Wed 10/16/19 - Full Body (Deadlift)
Gym: Garage Gym
(OHP)75x8,85x8,95x8,8
(SLDL)205x6,215x6,225x6,6,6
(StepUp)3x6
(DBBench)50x8,60x8,8
(SpanishSquat)3x10
51 + 6 = 57 mins
Warmed up with 2 sets 30 second wall sits. WO started with OHP for 4 sets, working up to 2 at RPE 8. Felt pretty good. Next was stiff legged deadlift. I'm still feeling a bit fatigued from the backpacking trip, so I didn't go as heavy as before the trip. But decent amount of volume here, working up to 3 sets at RPE 8. Then we did 3 sets of step ups at 8 inches. Finished up with superseding DB bench and band squats. Bench was paused reps and felt good. No shoulder pain. Squats were harder than I thought they should be, legs still beat up from the backpacking trip. Solid first WO back after a week off.
Nutrition/Weight:
I weighed 192.2 this morning.
(OHP)75x8,85x8,95x8,8
(SLDL)205x6,215x6,225x6,6,6
(StepUp)3x6
(DBBench)50x8,60x8,8
(SpanishSquat)3x10
51 + 6 = 57 mins
Warmed up with 2 sets 30 second wall sits. WO started with OHP for 4 sets, working up to 2 at RPE 8. Felt pretty good. Next was stiff legged deadlift. I'm still feeling a bit fatigued from the backpacking trip, so I didn't go as heavy as before the trip. But decent amount of volume here, working up to 3 sets at RPE 8. Then we did 3 sets of step ups at 8 inches. Finished up with superseding DB bench and band squats. Bench was paused reps and felt good. No shoulder pain. Squats were harder than I thought they should be, legs still beat up from the backpacking trip. Solid first WO back after a week off.
Nutrition/Weight:
I weighed 192.2 this morning.
Thu Oct 10 - Sun Oct 13 - Backpacking on the AT in PA
The plan was to hike for 5 days and do ~52 miles. We got ahead the first day and just stayed ahead of schedule to finish in 4 days. Another good trip with Tom C. This was my 5th year backpacking with him.
Day1 Thursday 10/10/19: 1180.6 - 1193.4 = 12.8 miles
PA 72 PA 443 to 501 shelter. Started at 9am, finished at 4:30pm
Met caretaker of 501 shelter, trailname Borderline. He maintains the trail up here. Tom asked him (jokingly) if he could do anything about the rocks. He said they “sharpen them every Spring”.
PA 72 PA 443 to 501 shelter. Started at 9am, finished at 4:30pm
Met caretaker of 501 shelter, trailname Borderline. He maintains the trail up here. Tom asked him (jokingly) if he could do anything about the rocks. He said they “sharpen them every Spring”.
We started at 9am Rocks weren't too bad & we made good
time today. Plan was to stop at William Penn shelter, but we got there at 1:15
& decided to push on to 501. Arrived at about 4:30. Tom in the bunkhouse, I
set up my hammock out back.
Day2 Friday 10/11/19: 1193.4 - 1207.0 = 12.7 miles
501 Shelter to Campsite
Left just before 9am, arrived at camp at 4pm. Rocks were bad today. Feel like someone took a hammer to the bottom of my feet. We saw an American Chestnut about .75 miles south of Rt 183 on a new section of trail. Nice campsite. Carried 5 liters of water the last mile from stream to campsite.
501 Shelter to Campsite
Left just before 9am, arrived at camp at 4pm. Rocks were bad today. Feel like someone took a hammer to the bottom of my feet. We saw an American Chestnut about .75 miles south of Rt 183 on a new section of trail. Nice campsite. Carried 5 liters of water the last mile from stream to campsite.
Day3 Saturday 10/12/19: 1207.0 - 1217.8 = 11.4 miles
Campsite to Port Clinton (miles aren't the same between guthook & AWOL). But it was 11.4 today.
Left at 9:15, arrived at 3:45. Rocks were BRUTAL today. The last 4 miles from lunch break at a campsite to Port Clinton were the worst I've ever done on the AT. The last 1-.5 mile is a straight drop into PC with ZERO switch backs. We walked to main Street & decided to get a hotel. $75 for a shit hole with community bathroom, but we welcome it after today. We'll eat at the Port Clinton hotel restaurant & enjoy a relaxing evening off trail.
Campsite to Port Clinton (miles aren't the same between guthook & AWOL). But it was 11.4 today.
Left at 9:15, arrived at 3:45. Rocks were BRUTAL today. The last 4 miles from lunch break at a campsite to Port Clinton were the worst I've ever done on the AT. The last 1-.5 mile is a straight drop into PC with ZERO switch backs. We walked to main Street & decided to get a hotel. $75 for a shit hole with community bathroom, but we welcome it after today. We'll eat at the Port Clinton hotel restaurant & enjoy a relaxing evening off trail.
Day4 Sunday 10/13/19: 1217.8 - 1232.3 = 14.5 miles
Port Clinton to Hawk Mountain Road. Started at 8:30am, finished at 4pm. Started with road walk on 61 (missed the AT coming out of town) then 1,000 foot climb out of PC up to a sharp ridge. There were a couple decent climbs down to springs, down to a shelter and then another long climb up to the Pinnacle. Decent lookout & then 2 rocky miles to the Pulpit. Great overlook, but really crowded so we didn't stay long.
There were about 6.5 miles left & I didn't know if Tom would be willing to push to the end. Thankfully, the AT ran along a fire road for the next 4-5 miles. It got us off the rocks & we made good time. We got off the road & back to normal AT trail for the last mile. It was a fitting way to finish our 51.4 mile section. Feet sore, but my knees held up very well.
Port Clinton to Hawk Mountain Road. Started at 8:30am, finished at 4pm. Started with road walk on 61 (missed the AT coming out of town) then 1,000 foot climb out of PC up to a sharp ridge. There were a couple decent climbs down to springs, down to a shelter and then another long climb up to the Pinnacle. Decent lookout & then 2 rocky miles to the Pulpit. Great overlook, but really crowded so we didn't stay long.
There were about 6.5 miles left & I didn't know if Tom would be willing to push to the end. Thankfully, the AT ran along a fire road for the next 4-5 miles. It got us off the rocks & we made good time. We got off the road & back to normal AT trail for the last mile. It was a fitting way to finish our 51.4 mile section. Feet sore, but my knees held up very well.
Tuesday, October 8, 2019
Tue 10/8/19 - Full Body (Squat)
Gym: Garage Gym
(BoxSquat 303)95x10,115x10,135x10,10
(Incline)135x8,145x8,150x8
(RDL)135x8,185x8,205x8,8,8
(Bench)105x8,8,8
(SplitSquat)3x20
70 + 6 = 76 mins
Warmed up with 2 sets 30 second wall sits. WO started with box squat with 3-0-3 tempo, 10 reps at RPE6,7,8x2. Felt really good. I did 135x8 last WO and today did 135x10x2 and I think it felt easier. That's a very positive sign. Then we did incline for 3 sets, working up to an REP 8ish set. Next we did RDL's working up to 3x8 at RPE8. I went lighter today because of backpacking trip coming up and did them on fairly short rests. We finished up with bench and split squat superset. Bench felt good today, no pain in my R shoulder. I think a real tight setup helped.
Nutrition/Weight:
I weighed 191.8 this morning.
(BoxSquat 303)95x10,115x10,135x10,10
(Incline)135x8,145x8,150x8
(RDL)135x8,185x8,205x8,8,8
(Bench)105x8,8,8
(SplitSquat)3x20
70 + 6 = 76 mins
Warmed up with 2 sets 30 second wall sits. WO started with box squat with 3-0-3 tempo, 10 reps at RPE6,7,8x2. Felt really good. I did 135x8 last WO and today did 135x10x2 and I think it felt easier. That's a very positive sign. Then we did incline for 3 sets, working up to an REP 8ish set. Next we did RDL's working up to 3x8 at RPE8. I went lighter today because of backpacking trip coming up and did them on fairly short rests. We finished up with bench and split squat superset. Bench felt good today, no pain in my R shoulder. I think a real tight setup helped.
Nutrition/Weight:
I weighed 191.8 this morning.
Saturday, October 5, 2019
Sat 10/5/19 - Full Body (Squat)
Gym: Garage Gym
(BoxSquat 511)95x8,115x8,135x8
(OHP)75x8,95x8,100x8,105x8
(BOR)135x8,155x8,175x8,10
(SplitSquat)3x20
(CGBP)95x8,115x8,8,8
(SidePlank)3x30
70 + 6 = 76 mins
Warmed up with 2 sets 30 second wall sits. WO started with box squat with 5-1-1 tempo, 8 reps at RPE6,7,8. Felt really good. 135 felt like work, but good. Then we did overhead press. Planned to work up to 2 sets at REP 8, but I felt like I had a bit more after the 3rd set so I bumped up 5 more pounds. Then we did BOR, working up to 2 sets at RPE 8. Next we did close grip bench press, supersetted with split squat isometrics. Close grip bothered my R shoulder a bit, but the closer my grip was, the better it felt on my shoulder. Finished up with side planks. Good WO!
Nutrition/Weight:
I weighed 192.6 this morning.
(BoxSquat 511)95x8,115x8,135x8
(OHP)75x8,95x8,100x8,105x8
(BOR)135x8,155x8,175x8,10
(SplitSquat)3x20
(CGBP)95x8,115x8,8,8
(SidePlank)3x30
70 + 6 = 76 mins
Warmed up with 2 sets 30 second wall sits. WO started with box squat with 5-1-1 tempo, 8 reps at RPE6,7,8. Felt really good. 135 felt like work, but good. Then we did overhead press. Planned to work up to 2 sets at REP 8, but I felt like I had a bit more after the 3rd set so I bumped up 5 more pounds. Then we did BOR, working up to 2 sets at RPE 8. Next we did close grip bench press, supersetted with split squat isometrics. Close grip bothered my R shoulder a bit, but the closer my grip was, the better it felt on my shoulder. Finished up with side planks. Good WO!
Nutrition/Weight:
I weighed 192.6 this morning.
Thursday, October 3, 2019
Thu 10/3/19 - Full Body (Deadlift)
Gym: Garage Gym
(Incline)145x5,155x5,160x5,165x5
(SLDL)205x6,225x6,255x6,6
(StepUp)3x6
(BOR)135x12,12
(SpanishSquat)3x10
(DBBench)45x8,50x8,60x8
61 + 6 = 67 mins
Warmed up with 2 sets 30 second wall sits. WO started with incline. We've done sets of 8 reps the last 2-3 weeks, so we did sets of 5 today working up. Felt pretty good. Top set was RPE 8+. Then we did stiff legged deadlift. Sets of 6 at REP6, 7, 8x2. A bit of tightness in left lower back, but felt pretty good. Good weight for top 2 sets. Next we did step ups for 3x6. Bothered my R knee a bit, left was good. It was opposite last time. Then we did 2 sets bent over rows, high reps. Then Spanish squats for 3 sets. Video'd these, good depth. We finished up with 3 sets of DB bench press. 50#'s felt good so I went ahead to 60#'s and that felt pretty good. Didn't bother my R shoulder.
Nutrition/Weight:
I weighed 191.2 this morning.
(Incline)145x5,155x5,160x5,165x5
(SLDL)205x6,225x6,255x6,6
(StepUp)3x6
(BOR)135x12,12
(SpanishSquat)3x10
(DBBench)45x8,50x8,60x8
61 + 6 = 67 mins
Warmed up with 2 sets 30 second wall sits. WO started with incline. We've done sets of 8 reps the last 2-3 weeks, so we did sets of 5 today working up. Felt pretty good. Top set was RPE 8+. Then we did stiff legged deadlift. Sets of 6 at REP6, 7, 8x2. A bit of tightness in left lower back, but felt pretty good. Good weight for top 2 sets. Next we did step ups for 3x6. Bothered my R knee a bit, left was good. It was opposite last time. Then we did 2 sets bent over rows, high reps. Then Spanish squats for 3 sets. Video'd these, good depth. We finished up with 3 sets of DB bench press. 50#'s felt good so I went ahead to 60#'s and that felt pretty good. Didn't bother my R shoulder.
Nutrition/Weight:
I weighed 191.2 this morning.
Tuesday, October 1, 2019
Tue 10/1/19 - Full Body (Squat)
Gym: Garage Gym
(OHP)85x5,95x5,100x5,105x5,110x5
(BoxSquat)95x12,105x12,115x12
(Bench)95x8,8,8
(RDL)185x8,205x8,230x8,8,8
(SplitSquat)20,20,20
69 + 6 = 75 mins
Warmed up with 2 sets 30 second wall sits. WO started with overhead press for 5 sets working up each set. Then we did box squat for 3 sets working up. Supposed to work out to RPE 8, but I'm still having a hard time knowing what that is on higher rep sets. Then we did paused bench, 2" off chest for 3 sets. Next was RDL for 5 sets, working up to 3 sets at REP8. Finished up with split squat static holds for 20 seconds each side for 3 sets.
Knees didn't feel very good in the morning, but felt fine during the workout.
Nutrition/Weight:
I weighed 190.6 this morning.
(OHP)85x5,95x5,100x5,105x5,110x5
(BoxSquat)95x12,105x12,115x12
(Bench)95x8,8,8
(RDL)185x8,205x8,230x8,8,8
(SplitSquat)20,20,20
69 + 6 = 75 mins
Warmed up with 2 sets 30 second wall sits. WO started with overhead press for 5 sets working up each set. Then we did box squat for 3 sets working up. Supposed to work out to RPE 8, but I'm still having a hard time knowing what that is on higher rep sets. Then we did paused bench, 2" off chest for 3 sets. Next was RDL for 5 sets, working up to 3 sets at REP8. Finished up with split squat static holds for 20 seconds each side for 3 sets.
Knees didn't feel very good in the morning, but felt fine during the workout.
Nutrition/Weight:
I weighed 190.6 this morning.
Monday, September 30, 2019
Sat 9/28/19 - Full Body
Gym: Garage Gym
(RDL)185x8,205x8,225x8,8
(DBBench)40x8,45x8,50x8
(StepUp)3x6
(SpanishSquat)3x10
(Incline)130x8,140x8,145x8,150x8
(BOR)135x8,155x8,8,8
69 + 6 = 75 mins
Warmed up with 2 sets 30 second wall sits just to get the legs and joints going. We started with RDLS working up to 2 sets at ~PRE8. Then we did light DB bench press. This felt better than barbell bench last WO at the same weights. Next we did 3 sets of step-ups to a 7" stack of plates, 6 reps per set each side. These seemed silly at first but it was actually hard on my left knee and a bit painful. The pain lessened each set. Then we did Spanish squats for 3x10. This is the first time I've done these as reps instead of a static hold. I liked them. This was the end of Mike's WO.
Then we added incline for 4 sets, working up in weight. Plan was to work up to 2 sets at REP8, but I did't feel 145 was an 8, so I went up again for the last set. Finished with 4 sets bent over rows. Solid WO.
Nutrition/Weight:
I weighed 190.8 this morning.
(RDL)185x8,205x8,225x8,8
(DBBench)40x8,45x8,50x8
(StepUp)3x6
(SpanishSquat)3x10
(Incline)130x8,140x8,145x8,150x8
(BOR)135x8,155x8,8,8
69 + 6 = 75 mins
Warmed up with 2 sets 30 second wall sits just to get the legs and joints going. We started with RDLS working up to 2 sets at ~PRE8. Then we did light DB bench press. This felt better than barbell bench last WO at the same weights. Next we did 3 sets of step-ups to a 7" stack of plates, 6 reps per set each side. These seemed silly at first but it was actually hard on my left knee and a bit painful. The pain lessened each set. Then we did Spanish squats for 3x10. This is the first time I've done these as reps instead of a static hold. I liked them. This was the end of Mike's WO.
Then we added incline for 4 sets, working up in weight. Plan was to work up to 2 sets at REP8, but I did't feel 145 was an 8, so I went up again for the last set. Finished with 4 sets bent over rows. Solid WO.
Nutrition/Weight:
I weighed 190.8 this morning.
Thursday, September 26, 2019
Thu 9/26/19 - Full Body (1st BBM prescribed WO from Mike Amato)
Gym: Garage Gym
(BoxSquat)95x12,105x12,12
(SplitSquat)2x20
(RDL)185x8,195x8,205x8,215x8
(Bench)75x8,95x8,8
(Pullups)10,8
(OHP)75x8,95x8,8,8
59 + 6 = 65 mins
Early morning WO. Warmed up with 2 wall sits for 30 seconds. Started with box squats. Target was 1 set at RPE6 and 2 sets at REP7, 303 tempo. I think I came close to that. Next were split squat holds for 20 seconds. Then we did Romanian deadlift for 4 sets. Last 2 sets were supposed to be REP8, but 205 seemed too light for that, so I bumped up. Next we did flat bench press, very light. 75#'s felt fine, but super light. Next 2 sets were at 95#'s and it began to bother my right shoulder. It's going to be a SLOOOOW process. That was the end of the WO Mike prescribed for me. He gave me the freedom to add some additional pulling and pushing. So we finished up with pull-ups and overhead press. Pullups bothered my left trap. Really bummed about this. Really stiff now.
Nutrition/Weight:
I weighed 190.4 this morning.
(BoxSquat)95x12,105x12,12
(SplitSquat)2x20
(RDL)185x8,195x8,205x8,215x8
(Bench)75x8,95x8,8
(Pullups)10,8
(OHP)75x8,95x8,8,8
59 + 6 = 65 mins
Early morning WO. Warmed up with 2 wall sits for 30 seconds. Started with box squats. Target was 1 set at RPE6 and 2 sets at REP7, 303 tempo. I think I came close to that. Next were split squat holds for 20 seconds. Then we did Romanian deadlift for 4 sets. Last 2 sets were supposed to be REP8, but 205 seemed too light for that, so I bumped up. Next we did flat bench press, very light. 75#'s felt fine, but super light. Next 2 sets were at 95#'s and it began to bother my right shoulder. It's going to be a SLOOOOW process. That was the end of the WO Mike prescribed for me. He gave me the freedom to add some additional pulling and pushing. So we finished up with pull-ups and overhead press. Pullups bothered my left trap. Really bummed about this. Really stiff now.
Nutrition/Weight:
I weighed 190.4 this morning.
Tuesday, September 24, 2019
Tue 9/24/19 - Full Body
Gym: Garage Gym
(Incline)130x8,140x8,145x8,150x8,8
(Squat)75x12,85x12,95x12,105x12
(SLDL)185x10,195x10,10
45 + 8 = 53 mins
Early morning WO.
Biofeedback: Performed all 5 reps. R knee slight pain, a bit more than yesterday ~5. L knee slight pain at 1/2 way sticking point. Haven't had this in a few days.
Started with incline. Felt pretty good about the effort. Next we did squats, keeping it light, felt good despite biofeedback test not being great. Finished with stiff legged deadlifts.
Nutrition/Weight:
I weighed 193.4 this morning.
(Incline)130x8,140x8,145x8,150x8,8
(Squat)75x12,85x12,95x12,105x12
(SLDL)185x10,195x10,10
45 + 8 = 53 mins
Early morning WO.
Biofeedback: Performed all 5 reps. R knee slight pain, a bit more than yesterday ~5. L knee slight pain at 1/2 way sticking point. Haven't had this in a few days.
Started with incline. Felt pretty good about the effort. Next we did squats, keeping it light, felt good despite biofeedback test not being great. Finished with stiff legged deadlifts.
Nutrition/Weight:
I weighed 193.4 this morning.
Monday, September 23, 2019
Sun 9/22/19 - Full Body
Gym: Garage Gym
(BandSquat)40,40,40,40,50
(OHP)75x8,85x8,90x8,95x8,8
(BOR)135x10,155x10,165x10,175x10
(SLDL)175x10,10,10
(PlitSquat)20,20,30
(Crunch)3x10
66 + 6 = 72 mins
Knees were bothering me the last couple days and the biometric feedback test showed some regression (but still above baseline). Based on those things, I decided to do isometrics today instead of squats. WO started with Band Squat for 5 sets of holds. Then we did overhead press working up in weight. Next we did bent over rows working up in weight for 4 sets. Next was stiff legged dead lifts. Finished up with split squat (static hold) and crunches. Decent WO.
Nutrition/Weight:
I weighed 194.2 this morning.
(BandSquat)40,40,40,40,50
(OHP)75x8,85x8,90x8,95x8,8
(BOR)135x10,155x10,165x10,175x10
(SLDL)175x10,10,10
(PlitSquat)20,20,30
(Crunch)3x10
66 + 6 = 72 mins
Knees were bothering me the last couple days and the biometric feedback test showed some regression (but still above baseline). Based on those things, I decided to do isometrics today instead of squats. WO started with Band Squat for 5 sets of holds. Then we did overhead press working up in weight. Next we did bent over rows working up in weight for 4 sets. Next was stiff legged dead lifts. Finished up with split squat (static hold) and crunches. Decent WO.
Nutrition/Weight:
I weighed 194.2 this morning.
Friday, September 20, 2019
Fri 9/20/19 - Full Body
Gym: Garage Gym
(Incline)130x8,135x8,140x8,145x8,8
(BoxSquat)75x15,85x15,95x15
(SLDL)185x10,10,10
44 + 6 = 50 mins
Early AM WO before work. Really tired from travel and long days today. Started with incline. Felt OK. Just don't seem to be progressing even with extra volume. Going to keep with it, but may need a complete reset/overhaul. Next was box squat. Progressing SLOWLY. Finished with SLDL. Felt good.
Nutrition/Weight:
I weighed 192.0 this morning.
(Incline)130x8,135x8,140x8,145x8,8
(BoxSquat)75x15,85x15,95x15
(SLDL)185x10,10,10
44 + 6 = 50 mins
Early AM WO before work. Really tired from travel and long days today. Started with incline. Felt OK. Just don't seem to be progressing even with extra volume. Going to keep with it, but may need a complete reset/overhaul. Next was box squat. Progressing SLOWLY. Finished with SLDL. Felt good.
Nutrition/Weight:
I weighed 192.0 this morning.
Wednesday, September 18, 2019
Wed 9/18/19 - Full Body (Salt Lake City, UT hotel gym)
Gym: Hotel Gym
(DBShldr)40x10,45x8,8,8,8
(SealRow)30x10,35x10,10,10,10
(GobbletSquat)30x10,40x10,50x10,10
(SLDL)90x10,10,10
28 + 6 = 34 mins
Early AM WO at the hotel. I'm in Salt Lake City, UT for most of the week. Limited equipment, but enough. Adjustable bench and DB's up to 45#'s. I woke up at 5am and first meeting was at 6:30am so I just wanted to get a bit of work in. 14+ hour days the last 3 days, so I'm wiped out.
Nutrition/Weight:
No scale at hotel
(DBShldr)40x10,45x8,8,8,8
(SealRow)30x10,35x10,10,10,10
(GobbletSquat)30x10,40x10,50x10,10
(SLDL)90x10,10,10
28 + 6 = 34 mins
Early AM WO at the hotel. I'm in Salt Lake City, UT for most of the week. Limited equipment, but enough. Adjustable bench and DB's up to 45#'s. I woke up at 5am and first meeting was at 6:30am so I just wanted to get a bit of work in. 14+ hour days the last 3 days, so I'm wiped out.
Nutrition/Weight:
No scale at hotel
Monday, September 16, 2019
Mon 9/16/19 - Full Body
Gym: Garage Gym
(Incline)135x8,140x8,8,8
(Squat)45x15,65x15,75x15,85x15
(SLDL)155x8,8,8
28 + 6 = 34 mins
Early AM WO, just 3 movements. 4 sets incline, 4 sets light squats, 3 sets SLDL. Just wanted to get some work in to start the week.
Nutrition/Weight:
I weighed 192.0 this morning.
(Incline)135x8,140x8,8,8
(Squat)45x15,65x15,75x15,85x15
(SLDL)155x8,8,8
28 + 6 = 34 mins
Early AM WO, just 3 movements. 4 sets incline, 4 sets light squats, 3 sets SLDL. Just wanted to get some work in to start the week.
Nutrition/Weight:
I weighed 192.0 this morning.
Sat 9/14/19 - Full Body
Gym: Garage Gym
(Incline)145x5,150x5,155x5,5,5,5
(Squat)45x15,65x15,75x15,85x15,15
(SLDL)135x8,165x8,8
(OHP)135x1,95x5,5
(BOR)165x8,8,8
70 + 6 = 76 mins
Started with incline and did a bunch of sets of 5, staying at RPE 8 or less. Biofeedback test was good, so I did very light squats for 5 sets, high reps. Next we did SLDL, then OHP. For OHP, I did a heavy single and then 2 sets of 5. Finished with bent over rows.
Nutrition/Weight:
I weighed 190.0 this morning.
(Incline)145x5,150x5,155x5,5,5,5
(Squat)45x15,65x15,75x15,85x15,15
(SLDL)135x8,165x8,8
(OHP)135x1,95x5,5
(BOR)165x8,8,8
70 + 6 = 76 mins
Started with incline and did a bunch of sets of 5, staying at RPE 8 or less. Biofeedback test was good, so I did very light squats for 5 sets, high reps. Next we did SLDL, then OHP. For OHP, I did a heavy single and then 2 sets of 5. Finished with bent over rows.
Nutrition/Weight:
I weighed 190.0 this morning.
Friday, September 13, 2019
Thu 9/12/19 - Full Body
Gym: Garage Gym
(Incline)130x8,135x8,8,8
(BoxSquat)45x15,65x15,75x15,15,15
(75#OHP)2x10
(Pullups)9,7
(60#OHTri)20
(30#HCurl)12
37 + 6 = 43 mins
Early morning WO. Good biofeedback test. Got through all 5 reps on both legs w/out more pain than day before so I decided to do light box squats today. We started the WO with incline. I worked up to 130 and it felt a bit heavier than it has been. Next set at 135#'s bar speed started to slow last rep or two, so stuck with that weight. It was probably an 8 today. My left elbow is starting to bother me. Gotta keep close eye on that. Next I did box squats, 5 sets of 15 reps. Then we supersetted overhead press and pull-ups. Finished up with a set of overhead triceps extensions and hammer curls.
Nutrition/Weight:
I weighed 189.2 this morning.
(Incline)130x8,135x8,8,8
(BoxSquat)45x15,65x15,75x15,15,15
(75#OHP)2x10
(Pullups)9,7
(60#OHTri)20
(30#HCurl)12
37 + 6 = 43 mins
Early morning WO. Good biofeedback test. Got through all 5 reps on both legs w/out more pain than day before so I decided to do light box squats today. We started the WO with incline. I worked up to 130 and it felt a bit heavier than it has been. Next set at 135#'s bar speed started to slow last rep or two, so stuck with that weight. It was probably an 8 today. My left elbow is starting to bother me. Gotta keep close eye on that. Next I did box squats, 5 sets of 15 reps. Then we supersetted overhead press and pull-ups. Finished up with a set of overhead triceps extensions and hammer curls.
Nutrition/Weight:
I weighed 189.2 this morning.
Tuesday, September 10, 2019
Tue 9/10/19 - Full Body
Gym: Garage Gym
(Incline)130x8,135x8,145x8,150x8
(BandSquat)5x35
(135#SLDL)3x10
(95#OHP)8,8,10
(145#BOR)3x8
(60#OHTri)18
(30#HCurl)16
48 + 6 = 54 mins
Super humid in the gym this morning & it felt oppressive even thought it was only 75 degrees! I started with the biometric test. I think it was about the same as yesterday. Left leg about 1/2 way down hits a pain point, then feels OK. I still have a hard time doing 5 single leg squats, both from a balance and strength standpoint.
Anyway, on to the workout. Started with incline and band squats. Incline went well and I ran up to 5#'s heavier than last WO for a single set of 8 reps. Next we did SLDL. Went light, just wanted some posterior chain work. Felt good. Then we did overhead press for 3 sets. I was pleased with this. It was higher than RPE8, but felt good. Then we did bent over rows for 3 sets on short rest. Finished up with a bit of arm work. Surprised by getting so many reps on both curls and tri's.
Nutrition/Weight:
I weighed 188.2 this morning.
(Incline)130x8,135x8,145x8,150x8
(BandSquat)5x35
(135#SLDL)3x10
(95#OHP)8,8,10
(145#BOR)3x8
(60#OHTri)18
(30#HCurl)16
48 + 6 = 54 mins
Super humid in the gym this morning & it felt oppressive even thought it was only 75 degrees! I started with the biometric test. I think it was about the same as yesterday. Left leg about 1/2 way down hits a pain point, then feels OK. I still have a hard time doing 5 single leg squats, both from a balance and strength standpoint.
Anyway, on to the workout. Started with incline and band squats. Incline went well and I ran up to 5#'s heavier than last WO for a single set of 8 reps. Next we did SLDL. Went light, just wanted some posterior chain work. Felt good. Then we did overhead press for 3 sets. I was pleased with this. It was higher than RPE8, but felt good. Then we did bent over rows for 3 sets on short rest. Finished up with a bit of arm work. Surprised by getting so many reps on both curls and tri's.
Nutrition/Weight:
I weighed 188.2 this morning.
Monday, September 9, 2019
Sat 9/7/19 - Full Body
Gym: Garage Gym
(Incline)135x8,140x8,145x8,8,8
(BandSquat)5x35
(BOR)150x8,165x8,8,10
(95#OHP)8,6,6,6
(OHTri)70x12,60x12
(30#Curl)12,25Hx12
(Crunch)2x15
50 + 6 = 56 mins
Morning WO. Sticking to lower body isometrics for now. Last Thursday I did isometrics and deadlift and my knees were pretty bad the next 2 days. Started with incline and band squats. Started heavier on incline than I've been doing. Basically, as I was warming up, it felt really light which dictated my starting working weight. I didn't go heavier at the top-end, but did 3 sets at that weight instead of 1, and did 5 sets instead of 4. Felt good. Band squats were fine, I reduced the time a bit while I try to determine what kind of volume they can take. Then we did bent over rows. Started at 150 and it felt light, bumped the weight and did 3 more sets. Next we did overhead press on short rest for 4 sets. Finished up with arms and abs. Good WO.
Nutrition/Weight:
I weighed 189.8 this morning.
(Incline)135x8,140x8,145x8,8,8
(BandSquat)5x35
(BOR)150x8,165x8,8,10
(95#OHP)8,6,6,6
(OHTri)70x12,60x12
(30#Curl)12,25Hx12
(Crunch)2x15
50 + 6 = 56 mins
Morning WO. Sticking to lower body isometrics for now. Last Thursday I did isometrics and deadlift and my knees were pretty bad the next 2 days. Started with incline and band squats. Started heavier on incline than I've been doing. Basically, as I was warming up, it felt really light which dictated my starting working weight. I didn't go heavier at the top-end, but did 3 sets at that weight instead of 1, and did 5 sets instead of 4. Felt good. Band squats were fine, I reduced the time a bit while I try to determine what kind of volume they can take. Then we did bent over rows. Started at 150 and it felt light, bumped the weight and did 3 more sets. Next we did overhead press on short rest for 4 sets. Finished up with arms and abs. Good WO.
Nutrition/Weight:
I weighed 189.8 this morning.
Thursday, September 5, 2019
Thu 9/5/19 - Full Body
Gym: Garage Gym
(BandSquat)5x45
(Incline)120x8,130x8,140x8,145x8
(Deadlift)245x8,255x8,265x8
(100#OHP)8,6
(Pullup)8,7
(60#OHTri)17
(30#Curl)12
53 + 2 = 55 mins
Early morning WO. Started with band squat, 5 sets of 45 second holds, supersetted with incline working up to about RPE8. Felt like I could have pushed harder on incline, however I really want to let my body get used to the increased frequency and volume before I start attempting 4 sets across at RPE8. Next we did deadlifts, 3 sets working up. Next we did OHP. First set was good. Then I showed Sarah a technique improvement tip and think it impacted my 2nd set. Then we did 2 sets of pull-ups. Finished up with a set of overhead triceps extensions and curls. Another solid WO.
Nutrition/Weight:
I weighed 191.0 this morning. I was really hungry last night and at a couple bowls of cereal late so this spiked my weight back up a bit.
(BandSquat)5x45
(Incline)120x8,130x8,140x8,145x8
(Deadlift)245x8,255x8,265x8
(100#OHP)8,6
(Pullup)8,7
(60#OHTri)17
(30#Curl)12
53 + 2 = 55 mins
Early morning WO. Started with band squat, 5 sets of 45 second holds, supersetted with incline working up to about RPE8. Felt like I could have pushed harder on incline, however I really want to let my body get used to the increased frequency and volume before I start attempting 4 sets across at RPE8. Next we did deadlifts, 3 sets working up. Next we did OHP. First set was good. Then I showed Sarah a technique improvement tip and think it impacted my 2nd set. Then we did 2 sets of pull-ups. Finished up with a set of overhead triceps extensions and curls. Another solid WO.
Nutrition/Weight:
I weighed 191.0 this morning. I was really hungry last night and at a couple bowls of cereal late so this spiked my weight back up a bit.
Wednesday, September 4, 2019
Tue 9/3/19 - Full Body
Gym: Garage Gym
(BandSquat)5x45
(SplitSquat)5x30/30
(Incline)130x8,135x8,140x8,145x8
(Deadlift)235x8,255x8,255x8
(OHP)95x11
45 + 4 = 49 mins
I bought a knee rehab program from barbell medicine and started it today. I can't pass the biofeedback test, so I'm just doing the isometrics portion of the program on a daily basis and sticking with my upper body work (although I did do deadlift today as well). The isometric part of the program calls for 2 movements per day. 1 double leg and 1 single leg. In the morning I did band squat (Spanish squats) holds for 5 reps of 45 seconds. Then I was supposed to do split squat holds for 5 sets of 45 seconds. I got through 2 sets and couldn't do any more. So I did the 5 sets of split squats with the evening workout after work. So that went like this: Split squats 5 sets of 30 seconds. Then incline for 4 sets working up to RPE 8. Then 3 sets of deadlifts. Finished with 1 set of OHP. Really warm in the gym.
Nutrition/Weight:
I weighed 191.4 this morning. Fairly high after the long weekend in Hilton Head. Because of Hurricane Dorian, Hilton Head called for a mandatory evacuation on Monday by noon. So, we found that out at around 9:30PM Sunday night. We decided to get packed up and leave to avoid the chaos of everyone leaving the island in the morning. We got home at 2AM Monday morning.
(BandSquat)5x45
(SplitSquat)5x30/30
(Incline)130x8,135x8,140x8,145x8
(Deadlift)235x8,255x8,255x8
(OHP)95x11
45 + 4 = 49 mins
I bought a knee rehab program from barbell medicine and started it today. I can't pass the biofeedback test, so I'm just doing the isometrics portion of the program on a daily basis and sticking with my upper body work (although I did do deadlift today as well). The isometric part of the program calls for 2 movements per day. 1 double leg and 1 single leg. In the morning I did band squat (Spanish squats) holds for 5 reps of 45 seconds. Then I was supposed to do split squat holds for 5 sets of 45 seconds. I got through 2 sets and couldn't do any more. So I did the 5 sets of split squats with the evening workout after work. So that went like this: Split squats 5 sets of 30 seconds. Then incline for 4 sets working up to RPE 8. Then 3 sets of deadlifts. Finished with 1 set of OHP. Really warm in the gym.
Nutrition/Weight:
I weighed 191.4 this morning. Fairly high after the long weekend in Hilton Head. Because of Hurricane Dorian, Hilton Head called for a mandatory evacuation on Monday by noon. So, we found that out at around 9:30PM Sunday night. We decided to get packed up and leave to avoid the chaos of everyone leaving the island in the morning. We got home at 2AM Monday morning.
Sun 9/1/18 - Full Body (Hilton Head)
Gym: Breakthrough Fitness
(BoxSquat)85x8,95x10,145x8,155x8
(Incline)130x8,135x8,140x8,145x8
(Deadlift)245x5,265x5,275x5,285x5
(OHP)95x8,100x8,8
(BOR)135x10,145x10,10
(Pushdn)15,10
(30#HCurl)10
71 + 4 = 75 mins
Hilton Head gym again for another full body WO. Did box squats today, felt good. Then we did incline working up to RPE 8. Started and ended higher than last WO. Then we did deadlifts for sets of 5. Then we did OHP and bumped the weight by 5 pounds on set 2 and 3. Then bent over rows. These felt really good. Finished with pushdowns and a set of hammer curls. Another very solid WO.
Nutrition/Weight:
In Hilton Head for Labor Day weekend vacation.
(BoxSquat)85x8,95x10,145x8,155x8
(Incline)130x8,135x8,140x8,145x8
(Deadlift)245x5,265x5,275x5,285x5
(OHP)95x8,100x8,8
(BOR)135x10,145x10,10
(Pushdn)15,10
(30#HCurl)10
71 + 4 = 75 mins
Hilton Head gym again for another full body WO. Did box squats today, felt good. Then we did incline working up to RPE 8. Started and ended higher than last WO. Then we did deadlifts for sets of 5. Then we did OHP and bumped the weight by 5 pounds on set 2 and 3. Then bent over rows. These felt really good. Finished with pushdowns and a set of hammer curls. Another very solid WO.
Nutrition/Weight:
In Hilton Head for Labor Day weekend vacation.
Fri 8/30/19 - Full Body (Hilton Head)
Gym: Breakthrough Fitness (Hilton Head)
(Squat)75x8,85x8,95x8,8
(Incline)120x8,130x8,140x8,8
(Deadlift)225x8,245x8,8
(95#OHP)3x8
(140#Pulldn)10,9,9
(30#Curl)15
(30#Skulls)2x15
(Crunch)2x15
73 + 5 = 78 mins
Went to the gym in Hilton Head we've gone to every vacation there the last bunch of years. Love this gym. Old school DB's and barbells. Bare steel with rust. Started with light squats, still taking it easy on my knees. Felt decent. Then we did incline working up to 2 sets at RPE 8. Next we did deadlift for 4 sets. Then we did overhead press for 3 sets. Pleased with these 3 sets. We did 3 sets of pulldowns since we don't have a pulldown machine in the garage gym at home. Finished up with some arm and ab work. Solid WO.
Nutrition/Weight:
In Hilton Head for Labor Day weekend vacation.
(Squat)75x8,85x8,95x8,8
(Incline)120x8,130x8,140x8,8
(Deadlift)225x8,245x8,8
(95#OHP)3x8
(140#Pulldn)10,9,9
(30#Curl)15
(30#Skulls)2x15
(Crunch)2x15
73 + 5 = 78 mins
Went to the gym in Hilton Head we've gone to every vacation there the last bunch of years. Love this gym. Old school DB's and barbells. Bare steel with rust. Started with light squats, still taking it easy on my knees. Felt decent. Then we did incline working up to 2 sets at RPE 8. Next we did deadlift for 4 sets. Then we did overhead press for 3 sets. Pleased with these 3 sets. We did 3 sets of pulldowns since we don't have a pulldown machine in the garage gym at home. Finished up with some arm and ab work. Solid WO.
Nutrition/Weight:
In Hilton Head for Labor Day weekend vacation.
Wednesday, August 28, 2019
Wed 8/28/19 - Full Body
Gym: Garage Gym
(Incline)120x8,130x8,140x8
(Squat)75x8,85x8,95x8
(205#Deadlift)8,8,10
(75#OHP)2x10
(115#BOR)2x10
41 + 6 = 47 mins
Early morning full body. Woke up at 4:30 and couldn't get back to sleep. Got up and did my mobility and stretch routine. Workout started with incline working up to a set at ~REP8. Then we did squats, SLOWLY working up here. Really don't want continued setbacks with my knees. They felt good this morning. Then we did deadlifts. These got easier as the sets went on. Finished up with 2 sets of OHP and BOR on short rests.
Solid WO. Working on ramping up sub maximal volume. Stuck to just the compounds today, no fluff. Good work in ~45 mins.
Nutrition/Weight:
I weighed 185.0 this morning.
(Incline)120x8,130x8,140x8
(Squat)75x8,85x8,95x8
(205#Deadlift)8,8,10
(75#OHP)2x10
(115#BOR)2x10
41 + 6 = 47 mins
Early morning full body. Woke up at 4:30 and couldn't get back to sleep. Got up and did my mobility and stretch routine. Workout started with incline working up to a set at ~REP8. Then we did squats, SLOWLY working up here. Really don't want continued setbacks with my knees. They felt good this morning. Then we did deadlifts. These got easier as the sets went on. Finished up with 2 sets of OHP and BOR on short rests.
Solid WO. Working on ramping up sub maximal volume. Stuck to just the compounds today, no fluff. Good work in ~45 mins.
Nutrition/Weight:
I weighed 185.0 this morning.
Monday, August 26, 2019
Sun 8/25/19 - Pull Day
Gym: Garage Gym
(265#Deadlift)4x5
(BOR)135x8,145x8,155x8,8
(Pullups)3x6
(30#Curl)10,9,8
(30#Crunch)3x10
(FacePull)2x15
(10#LDelt)15,12
45 + 6 = 51 mins
Pull day. Warmed up on deadlift to a weight that felt like an PRE 8 for 5 reps and did 4 sets. Then we did bent over rows. Worked up to 2 sets at RPE 8. Then we did 3 sets of pull-ups. Next were curls and weighted crunches on short rests. Curls were sub-max sets. Finished up with face pulls and lateral delt raises.
Nutrition/Weight:
I weighed 189.4 this morning.
(265#Deadlift)4x5
(BOR)135x8,145x8,155x8,8
(Pullups)3x6
(30#Curl)10,9,8
(30#Crunch)3x10
(FacePull)2x15
(10#LDelt)15,12
45 + 6 = 51 mins
Pull day. Warmed up on deadlift to a weight that felt like an PRE 8 for 5 reps and did 4 sets. Then we did bent over rows. Worked up to 2 sets at RPE 8. Then we did 3 sets of pull-ups. Next were curls and weighted crunches on short rests. Curls were sub-max sets. Finished up with face pulls and lateral delt raises.
Nutrition/Weight:
I weighed 189.4 this morning.
Sat 8/24/19 - Push Day (RPE work)
Gym: Garage Gym
(Incline)115x8,135x8,140x8,8
(Incline)85x10,95x10,105x10,8
(75#Squat)4x8
(OHP)75x8,85x8,90x8
(25#Fly)12
(Superman)12
(30#Skulls)12,10,25x12
(LegRaise)3x10
53 + 5 = 58 mins
Push day. Revamping training. Volume is going to be higher with sub-maximal weights staying in RPE 7-8 range. I've been training to failure with too much frequency and training at low volume. It's made for slow-to-no progression.
Started with incline, working up to 2 sets REP8. Then we raised angle of incline and worked up to 2 sets at RPE 8. My knees are FINALLY starting to feel kind of normal, so Idid very light squats today. I'm going to take it very slowly. Next we did overhead press. Short rests up to an RPE 9 on the last set. Then we did a fly and supermen combo. Finished up with some sub-maximal triceps work on short rest with leg raises.
Nutrition/Weight:
I weighed 185.4 this morning.
(Incline)115x8,135x8,140x8,8
(Incline)85x10,95x10,105x10,8
(75#Squat)4x8
(OHP)75x8,85x8,90x8
(25#Fly)12
(Superman)12
(30#Skulls)12,10,25x12
(LegRaise)3x10
53 + 5 = 58 mins
Push day. Revamping training. Volume is going to be higher with sub-maximal weights staying in RPE 7-8 range. I've been training to failure with too much frequency and training at low volume. It's made for slow-to-no progression.
Started with incline, working up to 2 sets REP8. Then we raised angle of incline and worked up to 2 sets at RPE 8. My knees are FINALLY starting to feel kind of normal, so Idid very light squats today. I'm going to take it very slowly. Next we did overhead press. Short rests up to an RPE 9 on the last set. Then we did a fly and supermen combo. Finished up with some sub-maximal triceps work on short rest with leg raises.
Nutrition/Weight:
I weighed 185.4 this morning.
Wednesday, August 21, 2019
Wed 8/21/19 - Upper WO
Gym: Garage Gym
(70#DBInc)8,8,60x8+50x8
(135#BOR)8,10,10
(75#OHP)13,10
(Pullups)1,2,3,4,3,2,1
(30#Curl)11,8
(LegRaise)2x10
(BandExt)16,12
(10#LDelt)
43 + 5 = 48 mins
Upper body day. Knees are feeling better, but I'm not in any hurry to get back to squats/deadlift until they feel close to 100%.
Started with DB incline. 2 sets at 70#s, a set at 60#s, then increased the angle of incline and did a set of 50's. Felt good. Then we did bent over rows. First set felt a bit heavy so I did 8 reps, but 2nd and 3rd sets felt better. I did 60 pull-ups yesterday, so it probably just took some additional warming up. Next we did overhead press. This weight felt fairly light, so kept rest very short before the 2nd set. Then we did pull-ups. Sarah did 2 sets, I did 1 pyramid set. This was a lot harder than I thought it would be. Coming back down was tough. 8-10 seconds rest between "sets".
Curls and leg raise combo was next and then we finished up with band extensions (triceps) and lateral delt raises. Pretty solid early morning WO. It rained a lot last night, so it was HUMID and a mutha out there in the garage.
Nutrition/Weight:
I weighed 185.6 this morning. Feeling pretty good. Knees feeling a bit better, continuing to stretch and do mobility exercises but I'm going to take it easy getting back to Squat/DL.
(70#DBInc)8,8,60x8+50x8
(135#BOR)8,10,10
(75#OHP)13,10
(Pullups)1,2,3,4,3,2,1
(30#Curl)11,8
(LegRaise)2x10
(BandExt)16,12
(10#LDelt)
43 + 5 = 48 mins
Upper body day. Knees are feeling better, but I'm not in any hurry to get back to squats/deadlift until they feel close to 100%.
Started with DB incline. 2 sets at 70#s, a set at 60#s, then increased the angle of incline and did a set of 50's. Felt good. Then we did bent over rows. First set felt a bit heavy so I did 8 reps, but 2nd and 3rd sets felt better. I did 60 pull-ups yesterday, so it probably just took some additional warming up. Next we did overhead press. This weight felt fairly light, so kept rest very short before the 2nd set. Then we did pull-ups. Sarah did 2 sets, I did 1 pyramid set. This was a lot harder than I thought it would be. Coming back down was tough. 8-10 seconds rest between "sets".
Curls and leg raise combo was next and then we finished up with band extensions (triceps) and lateral delt raises. Pretty solid early morning WO. It rained a lot last night, so it was HUMID and a mutha out there in the garage.
Nutrition/Weight:
I weighed 185.6 this morning. Feeling pretty good. Knees feeling a bit better, continuing to stretch and do mobility exercises but I'm going to take it easy getting back to Squat/DL.
Tue 8/20/19 - Pullups: 60 reps
Working on a pull-up progression scheme. Trying to get a lot of volume in. Doing pullups almost daily. I'm taking the day off after a hard WO.
I've been doing 40 pull-ups a day, two sessions of 5x4 (5 sets of 4 reps). Today I did 3 sessions in the evening of 5x4. Felt pretty good. Hands (calluses) are a bit sore.
I've been doing 40 pull-ups a day, two sessions of 5x4 (5 sets of 4 reps). Today I did 3 sessions in the evening of 5x4. Felt pretty good. Hands (calluses) are a bit sore.
Monday, August 19, 2019
Sun 8/18/19 - Pull Day
Gym: Garage Gym
(165#BOR)4x10
(165#SLDL)3x8
(Pullups)8,6,6
(35#Curl)12,25Hx12
(Crunch)2x10
(FacePull)2x12
(10#LDelt)2x12
48 + 5 = 53 mins
Pull day. Started with bent over rows and was pleased with 4x10. Need to bump the weight next weekend. Then we did SLDL. Knees still bad, so no deadlifts unfortunately. Then we did pull-ups. These were hard after previous work and how heavy I was this morning after all you can eat sushi last night.
Next we did curls and crunches. Finished up with face pulls and lateral delt raises. Then we sealed the deck before it got blazing hot!
Nutrition/Weight:
I weighed 190.0 this morning, big spike from yesterday.
(165#BOR)4x10
(165#SLDL)3x8
(Pullups)8,6,6
(35#Curl)12,25Hx12
(Crunch)2x10
(FacePull)2x12
(10#LDelt)2x12
48 + 5 = 53 mins
Pull day. Started with bent over rows and was pleased with 4x10. Need to bump the weight next weekend. Then we did SLDL. Knees still bad, so no deadlifts unfortunately. Then we did pull-ups. These were hard after previous work and how heavy I was this morning after all you can eat sushi last night.
Next we did curls and crunches. Finished up with face pulls and lateral delt raises. Then we sealed the deck before it got blazing hot!
Nutrition/Weight:
I weighed 190.0 this morning, big spike from yesterday.
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