Gym: Garage Gym
(145#Squat)5,5,165x5
(135#SLDL)3x8
(135#Incline)5,145x5,5P
(Pullups)11
(135#BOR)2x8
(35#Curl)10
(60#OHTri)12
(Crunch)15
44 + 9 = 53 mins
Full Body early morning WO. Started with box squats for 3x5. Tweaked my lower-left back on 2nd or 3rd set. Still bothering me while I write this. Then we did stiff legged dead lifts for 3 sets. Next was incline. I started with 135#'s did long paused reps, then bumped the weight to 145#s and did paused reps. Felt good. Then we did a set up pull-ups followed by 2 sets of BOR. Rows felt heavy. Finished up with a set of curls, OHTri's and paused crunches.
When we work out we always take our dog, Salem, out with us and put her on a lead. She hangs out in the grass outside the garage. Sarah was about to start a set of incline when I saw a deer walking past the garage window. I told her to stop and we walked to the front of the garage. Salem was lying down facing away from the deer as it approached. It got to within under 10 feet of Salem before they spooked and the deer ran about 25 yards away. We couldn't believe how close it got! Later, we saw one of the fawns in our back yard. Really neat seeing them so frequently lately.
Nutrition/Weight:
I weighed 187.2 this morning.
Wednesday, July 31, 2019
Monday, July 29, 2019
Sun 7/28/19 - Pull Day
Gym: Garage Gym
(155#BOR)3x10
(255#DeadLift)5,5,10
(Pullups)10,6,6
(30#SealRow)2x10
(LegRaise)2x10
(35#Curl)10,30Hx10
(Crunch)2x15
51 + 4 = 55 mins
Pull day. Started with bent over rows, 3 sets of 10, felt heavy but good. Then we did 3 sets of deadlifts - 2 sets of 5 and a set of 10. The set of 10 was hard. Next we did pull-ups. Kind of shocked I got 10 reps on the first set, then came back to reality. Next we did seal rows and leg raises. Finished up with curls and crunches. Solid WO.
Nutrition/Weight:
I weighed 190.6 this morning.
(155#BOR)3x10
(255#DeadLift)5,5,10
(Pullups)10,6,6
(30#SealRow)2x10
(LegRaise)2x10
(35#Curl)10,30Hx10
(Crunch)2x15
51 + 4 = 55 mins
Pull day. Started with bent over rows, 3 sets of 10, felt heavy but good. Then we did 3 sets of deadlifts - 2 sets of 5 and a set of 10. The set of 10 was hard. Next we did pull-ups. Kind of shocked I got 10 reps on the first set, then came back to reality. Next we did seal rows and leg raises. Finished up with curls and crunches. Solid WO.
Nutrition/Weight:
I weighed 190.6 this morning.
Saturday, July 27, 2019
Sat 7/27/19 - Push Day
Gym: Garage Gym
(145#Incline)8,8,8,7
(135#Squat)3x10
(85#OHP)10,7,75x8
(30#Fly)10,25x10
(Superman)2x10
(35#DBSkulls)11,30x9
(30#Crunch)2x12
56 + 13 = 69 mins
Push day. Started with incline. I'm switching from 5-rep sets to a target of 8 reps for incline. This felt good, but I'm definitely not used to higher rep sets and should have started lighter. I'll have to back off and start a run up from a lower weight. Good effort though. Next we did squats. My knees have been really bothering me the last 2 weeks, so I just wanted to get in some light pain free squats. These felt hard, but not painful. Next we did overhead press. First set felt really good, then 2nd set heavy. Dropped weight for the last set. Then we did fly's and superman's. Finished up with DB skull crushers and weighted crunches. Solid WO. Felt like I lost some work capacity over the 10+ day layoff.
Feels good to get back on my WO schedule.
Nutrition/Weight:
I weighed 186.4 this morning.
(145#Incline)8,8,8,7
(135#Squat)3x10
(85#OHP)10,7,75x8
(30#Fly)10,25x10
(Superman)2x10
(35#DBSkulls)11,30x9
(30#Crunch)2x12
56 + 13 = 69 mins
Push day. Started with incline. I'm switching from 5-rep sets to a target of 8 reps for incline. This felt good, but I'm definitely not used to higher rep sets and should have started lighter. I'll have to back off and start a run up from a lower weight. Good effort though. Next we did squats. My knees have been really bothering me the last 2 weeks, so I just wanted to get in some light pain free squats. These felt hard, but not painful. Next we did overhead press. First set felt really good, then 2nd set heavy. Dropped weight for the last set. Then we did fly's and superman's. Finished up with DB skull crushers and weighted crunches. Solid WO. Felt like I lost some work capacity over the 10+ day layoff.
Feels good to get back on my WO schedule.
Nutrition/Weight:
I weighed 186.4 this morning.
Wednesday, July 24, 2019
Wed 7/24 - Upper (8 year anniversary WO)
Gym: Garage Gym
(60#DBInc)3x10
(Pullups)10,8,8
(95#OHP)6,7
(135#BOR)2x10
(35#Skulls)11,8
(35#Curl)10,30Hx10
(LegRaise)2x10
34 + 4 = 38 mins
Early morning WO. Higher reps. Started with DB incline and pull-up combo. Definitely not used to higher reps on incline. This wasn't too heavy, but 10 paused reps got challenging after a couple of sets. Felt good. Need to do a block of higher reps before getting back down to the 5 rep range. Pullups felt OK. Then we did OHP and BOR combo. OHP felt really hard. Likely due to fatigue from incline. Finished up with DB skulls, curls and leg raises. Short, but effective WO this morning. Pleased for first real WO back from vacation.
Nutrition/Weight:
I weighed 188.4 this morning. Only about 2 pounds up from 2 weeks ago. Not bad after 10 days off for vacation.
(60#DBInc)3x10
(Pullups)10,8,8
(95#OHP)6,7
(135#BOR)2x10
(35#Skulls)11,8
(35#Curl)10,30Hx10
(LegRaise)2x10
34 + 4 = 38 mins
Early morning WO. Higher reps. Started with DB incline and pull-up combo. Definitely not used to higher reps on incline. This wasn't too heavy, but 10 paused reps got challenging after a couple of sets. Felt good. Need to do a block of higher reps before getting back down to the 5 rep range. Pullups felt OK. Then we did OHP and BOR combo. OHP felt really hard. Likely due to fatigue from incline. Finished up with DB skulls, curls and leg raises. Short, but effective WO this morning. Pleased for first real WO back from vacation.
Nutrition/Weight:
I weighed 188.4 this morning. Only about 2 pounds up from 2 weeks ago. Not bad after 10 days off for vacation.
Tuesday, July 23, 2019
Sun 7/21/19 - Upper (Quick WO after driving home from vacation)
Gym: Garage Gym
(Incline)135x10,155x8,7
(95#Tbar)3x10
(50#Shldr)8,45x8
(Pullups)2x6
20 + 5 = 25 mins
Drove from Bar Harbor, ME to Leesburg, VA yesterday (13 hours) and from Leesburg to Charlotte, NC this morning (6 hours). Got home, unpacked, mowed the lawn and got a real quick WO in. Haven't worked out in 10 days, so it felt good to get a little bit of work in.
Nutrition/Weight:
Haven't weighed myself all vacation.
(Incline)135x10,155x8,7
(95#Tbar)3x10
(50#Shldr)8,45x8
(Pullups)2x6
20 + 5 = 25 mins
Drove from Bar Harbor, ME to Leesburg, VA yesterday (13 hours) and from Leesburg to Charlotte, NC this morning (6 hours). Got home, unpacked, mowed the lawn and got a real quick WO in. Haven't worked out in 10 days, so it felt good to get a little bit of work in.
Nutrition/Weight:
Haven't weighed myself all vacation.
Wednesday, July 10, 2019
Wed 7/10 - Upper
Gym: Garage Gym
(150#Incline)8,8,8
(90#T-Bar)3x10
(50#DBShldr)9,7
(Pullups)8,6
(35#Curl)12,30Hx10
(LegRaise)2x10
(60#OHTri)2x12
31 + 5 = 36 mins
Quick early morning upper WO before work. Started with incline and t-bar combo. Then shoulder press and pull-ups. Finished with curls, triceps and leg raises. Good work in just over half hour.
Nutrition/Weight:
I weighed 186.6 this morning.
(150#Incline)8,8,8
(90#T-Bar)3x10
(50#DBShldr)9,7
(Pullups)8,6
(35#Curl)12,30Hx10
(LegRaise)2x10
(60#OHTri)2x12
31 + 5 = 36 mins
Quick early morning upper WO before work. Started with incline and t-bar combo. Then shoulder press and pull-ups. Finished with curls, triceps and leg raises. Good work in just over half hour.
Nutrition/Weight:
I weighed 186.6 this morning.
Monday, July 8, 2019
Sun 7/7 - Full Body
Gym: Garage Gym
(150#Incline)8,8,7,6
(155#BOR)4x8
(GobletSquat)35x10,45x10,50x10,10
(185#SLDL)3x8
(50#DBShldr)12,8
(Pullups)10,6
(35#Curl)8,30Hx8
(LegRaise)2x10
(BandExt)12,11
(Crunch)2x15
82 + 8 = 90 mins
Since we worked out on Thursday morning, instead of our normal Sat/Sun Push/Pull workout, we did a full body on Sunday. Very similar WO to Thursday, meaning it was a pretty big effort for both Sarah and I. We started with incline for 4 sets. I didn't want to go as heavy as Thursday and was targeting 4x8. Definitely not used to higher reps on incline. This was a decent weight, I worked really hard these sets. We always do at least 1 backoff set of higher reps when doing lower-rep incline as the main pressing movement, but this was a reminder that I should probably be doing more in the 8-rep range. Next we did bent over rows. Warming up my lower back felt tight, so I didn't up the weight from the last couple WO's like I wanted to. Still hard work for 4 sets. Next we did goblet squats, working our way up as we warmed up. Really liked these. We got deep and it feels like a more natural movement. Didn't have to go real heavy to really feel it in the quads. Next we did SLDL for 3 sets. Getting warm in the gym now and I was soaked. Bulk of the WO done. On to accessory stuff.
WE did shoulder press with pull-ups. First sets of both were good, then I faded. Next we did curls and leg raises. Finished up with band extensions and crunches. Very solid WO again. If I could string a bunch of these together and do them 3x/week, it would be great. I don't know if my body would handle that though :)
Nutrition/Weight:
I weighed 187.0 this morning.
(150#Incline)8,8,7,6
(155#BOR)4x8
(GobletSquat)35x10,45x10,50x10,10
(185#SLDL)3x8
(50#DBShldr)12,8
(Pullups)10,6
(35#Curl)8,30Hx8
(LegRaise)2x10
(BandExt)12,11
(Crunch)2x15
82 + 8 = 90 mins
Since we worked out on Thursday morning, instead of our normal Sat/Sun Push/Pull workout, we did a full body on Sunday. Very similar WO to Thursday, meaning it was a pretty big effort for both Sarah and I. We started with incline for 4 sets. I didn't want to go as heavy as Thursday and was targeting 4x8. Definitely not used to higher reps on incline. This was a decent weight, I worked really hard these sets. We always do at least 1 backoff set of higher reps when doing lower-rep incline as the main pressing movement, but this was a reminder that I should probably be doing more in the 8-rep range. Next we did bent over rows. Warming up my lower back felt tight, so I didn't up the weight from the last couple WO's like I wanted to. Still hard work for 4 sets. Next we did goblet squats, working our way up as we warmed up. Really liked these. We got deep and it feels like a more natural movement. Didn't have to go real heavy to really feel it in the quads. Next we did SLDL for 3 sets. Getting warm in the gym now and I was soaked. Bulk of the WO done. On to accessory stuff.
WE did shoulder press with pull-ups. First sets of both were good, then I faded. Next we did curls and leg raises. Finished up with band extensions and crunches. Very solid WO again. If I could string a bunch of these together and do them 3x/week, it would be great. I don't know if my body would handle that though :)
Nutrition/Weight:
I weighed 187.0 this morning.
Thursday, July 4, 2019
Thu 7/4/19 - Full Body (Awesome WO)
Gym: Garage Gym
(175#Incline)5,5,5,165x5+125x9P
(165#BOR)3x10
(145#Squat)3x10
(245#Deadlift)8,8,10
(50#DBShldr)11,9
(Pullups)11,6
(70#OHTri)10,60x10
(LegRaise)2x10
(35#Curl)10,30Hx10
(Crunch)2x10
87 + 14 w/u = 101 mins
4th of July full body WO. This one was tough! Started with incline and did better than last 2 weeks. I was really pleased with 3 sets at 175, another at 165 and then a back-off set of paused reps. Then we did bent over rows. I did the same weight I've been stuck on, but it felt great first set and I got 3 good sets of 10. Then we did squats for 3 sets. Next was deadlift for high-ish reps. At this point I was drenched. It was already in the mid 80's and humid in the garage. I was dripping everywhere and had to keep reapplying chalk.
Next we did shoulder press with pull-ups. Had great first sets on both. I was shocked with the pull-ups after already done rows and deadlifts. Then we did triceps with leg lifts and finished up with curls and crunches.
This WO was basically our full push and pull days combined. It was HARD, but I felt great about many of the movements. This was a very welcomed surprise, especially as it comes during the week where I've been at about a 1,300 caloric daily deficit. I'm going to eat today to recover, then back to dieting Friday.
Nutrition/Weight:
I weighed 185.0 this morning. Feeling good. Getting leaner weekly.
(175#Incline)5,5,5,165x5+125x9P
(165#BOR)3x10
(145#Squat)3x10
(245#Deadlift)8,8,10
(50#DBShldr)11,9
(Pullups)11,6
(70#OHTri)10,60x10
(LegRaise)2x10
(35#Curl)10,30Hx10
(Crunch)2x10
87 + 14 w/u = 101 mins
4th of July full body WO. This one was tough! Started with incline and did better than last 2 weeks. I was really pleased with 3 sets at 175, another at 165 and then a back-off set of paused reps. Then we did bent over rows. I did the same weight I've been stuck on, but it felt great first set and I got 3 good sets of 10. Then we did squats for 3 sets. Next was deadlift for high-ish reps. At this point I was drenched. It was already in the mid 80's and humid in the garage. I was dripping everywhere and had to keep reapplying chalk.
Next we did shoulder press with pull-ups. Had great first sets on both. I was shocked with the pull-ups after already done rows and deadlifts. Then we did triceps with leg lifts and finished up with curls and crunches.
This WO was basically our full push and pull days combined. It was HARD, but I felt great about many of the movements. This was a very welcomed surprise, especially as it comes during the week where I've been at about a 1,300 caloric daily deficit. I'm going to eat today to recover, then back to dieting Friday.
Nutrition/Weight:
I weighed 185.0 this morning. Feeling good. Getting leaner weekly.
Monday, July 1, 2019
Sun 6/30/19 - Pull Day
Gym: Garage Gym
(165#BOR)8,8,8,10
(Pullups)3x6
(185#SLDL)3x8
(35#Curl)12,30Hx12
(LegRaise)2x10
(15#RDelt)2x10
(Crunch)2x15
45 + 6 = 51 mins
Pull day. Started with bent over rows. Felt heavy but I pulled hard and got 10 on the 4th set. Had the cheat the last rep up a bit, but I've been on this weight for a couple weeks and wanted to work hard on this one. Next we did pull-ups. These were hard. Quite hard after BOR. Next we did stiff legged deadlift. Grip was an issue for me later in the first set, so I got straps for the last 2 sets.
Then we did curls and leg raises. Finished up with DB rear delt fly's with crunches. Wanted to get through this pull WO fairly quickly so we could start making bread with Mom before she got on the road to head home to Williamsburg. Solid WO, more eggs and toast for brunch after :)
Nutrition/Weight:
I weighed 192.0 this morning. Went out for Thai last night with Sarah and Mom. Lots of carbs and spices. Very bloated this morning.
(165#BOR)8,8,8,10
(Pullups)3x6
(185#SLDL)3x8
(35#Curl)12,30Hx12
(LegRaise)2x10
(15#RDelt)2x10
(Crunch)2x15
45 + 6 = 51 mins
Pull day. Started with bent over rows. Felt heavy but I pulled hard and got 10 on the 4th set. Had the cheat the last rep up a bit, but I've been on this weight for a couple weeks and wanted to work hard on this one. Next we did pull-ups. These were hard. Quite hard after BOR. Next we did stiff legged deadlift. Grip was an issue for me later in the first set, so I got straps for the last 2 sets.
Then we did curls and leg raises. Finished up with DB rear delt fly's with crunches. Wanted to get through this pull WO fairly quickly so we could start making bread with Mom before she got on the road to head home to Williamsburg. Solid WO, more eggs and toast for brunch after :)
Nutrition/Weight:
I weighed 192.0 this morning. Went out for Thai last night with Sarah and Mom. Lots of carbs and spices. Very bloated this morning.
Sat 6/29/19 - Push Day (Mom visiting)
Gym: Garage Gym
(175#Incline)5,5,165x5,5+125x9P
(185#BoxSquat)4x5+75x10P
(50#DBShldr)10,7,6
(30#Fly)2x10
(Superman)2x10
(80#Skulls)10,8
(35#Crunch)2x15
(60#OHTri)10
66 + 17 w/u = 83 mins
Push Day. Started with incline and I got 2 sets of 5 with 175, dropped and got 2 sets of 5 with 165. I tried a 6th rep on the last set and failed. Close, but fail. Then I did a drop set of paused reps. Content with being able to maintain incline fairly well the last couple weeks while I'm losing weight. Next we warmed up for squats and did 4 sets of 5, plus a back off set. 185#'s felt fairly heavy, especially on the 5th rep of every set coming up from a dead pause on the bench. The back off set was deep paused squats w/o the bench.
Next we did DB shoulder press for 3 sets. Then we did incline DB fly's with supermans. Finished up with skulls and weighted crunches, then 1 set of overhead triceps extensions. Solid WO.
Mom got to watch some of the WO and it was nice to have her there and give her a glimpse into our morning WO routine on the weekend. After the WO, we all took Salem for a walk and then had eggs and homemade sourdough toast for brunch.
Nutrition/Weight:
I weighed 185.8 this morning.
(175#Incline)5,5,165x5,5+125x9P
(185#BoxSquat)4x5+75x10P
(50#DBShldr)10,7,6
(30#Fly)2x10
(Superman)2x10
(80#Skulls)10,8
(35#Crunch)2x15
(60#OHTri)10
66 + 17 w/u = 83 mins
Push Day. Started with incline and I got 2 sets of 5 with 175, dropped and got 2 sets of 5 with 165. I tried a 6th rep on the last set and failed. Close, but fail. Then I did a drop set of paused reps. Content with being able to maintain incline fairly well the last couple weeks while I'm losing weight. Next we warmed up for squats and did 4 sets of 5, plus a back off set. 185#'s felt fairly heavy, especially on the 5th rep of every set coming up from a dead pause on the bench. The back off set was deep paused squats w/o the bench.
Next we did DB shoulder press for 3 sets. Then we did incline DB fly's with supermans. Finished up with skulls and weighted crunches, then 1 set of overhead triceps extensions. Solid WO.
Mom got to watch some of the WO and it was nice to have her there and give her a glimpse into our morning WO routine on the weekend. After the WO, we all took Salem for a walk and then had eggs and homemade sourdough toast for brunch.
Nutrition/Weight:
I weighed 185.8 this morning.
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