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. 

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. 

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.

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.

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.

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.

Sat 8/17/19 - Push Day

Gym: Garage Gym
(145#Incline)8,8,8,8
(Incline)115x5,95x10,9
(75#OHP)7,8,9
(25#Fly)2x10
(Superman)2x10
(BandExt)12,11,10
(30#Crunch)3x12

55 + 8 = 63 mins

Push day. We started with incline and I bumped the weight another 5 pounds. I definitely couldn't have done another rep on the last set. Probably not the last couple of sets. Then we increased the angle of incline and did 3 more sets. First set was too heavy, dropped the weight and got into the rep range I wanted. Then we did overhead press. First set was really hard after short rest after incline. Sets got progressively better.

Next we did incline fly's with supermans.  Then finished up with band extensions and weighted crunches.  Solid WO. Really liked the steeper angle incline and will probably start doing this more often.  Knees are still not doing well at all. Rest hasn't seemed to help much, so no squats again today.

Nutrition/Weight:
I weighed 183.4 this morning. All you can eat sushi for dinner, weight is going to spike tomorrow!

Wed 8/14 - Upper

Gym: Garage Gym
(DBIncline)60x10,70x9,60x8
(135#SLDL)3x10
(Pullup)5x4,5x4
(75#OHP)3x10
(135#BOR)3x10
(35#Curl)12,25Hx12
(30#Crunch)2x10
(BandExt)15,12
(10#LDelt)2x10

54 + 6 = 60 mins

Wednesday evening WO, SUPER humid in the garage. Knees are still killing me, so no squats or deadlifts unfortunately.  We started with DB incline. 60#"s felt really easy, so I bumped to 70#s.  Felt pretty good, but dropped back down to 60's for the 3rd set. Short rests here, and on most everything today.  Next were SLDL, felt good. Then we did pull-ups. I've been doing daily pull-ups and just started a sub-maximal progression program. I did two cycles of 5x4.  Then we did OHP for 3 sets.  Next was bent over rows. This bothered my knees a bit because the bend was right at a tender angle.  Next we did curls and weighted crunches. Finished up with band extensions and lateral raises.  Solid WO for mid-week. 

Nutrition/Weight:
I weighed 185.8 this morning. I'm still doing IF and didn't start eating until 3PM today. So I had to try to get a lot of calories in before bed.  Had a really good edamame pasta with ground turkey, sauce and parmesan cheese.

Sat/Sun 8/10-8/11 - Backpacking in Grayson Highlands

Great backpacking trip in Grayson Highlands and Mount Rogers Wilderness.  Knees bothering me, but still a great time.   In the 90's in Charlotte, got into low 50's at night up at 5,500' elevation.

Fri 8/9/19 - Upper

Gym: Garage Gym
(140#Incline)8,8,8,9
(135#BOR)3x10
(75#OHOP)10,9,7
(Pullup)10,6
(70#OHTri)10,7
(30#Crunch)2x10
(10#LDelt)2x10
(35#Curl)11,30Hx11
(Crunch)2x12

45 + 10 = 55 mins

Friday afternoon Upper WO. Had to squeeze in an upper body WO Friday after work because we're going backpacking this weekend. Kept things a bit easier on back movements.  Started with incline and bumped up 5 pounds from last weekend. Felt pretty good. Don't feel a lot of progression left, maybe a couple weeks, then re-set. But, it's feeling good with the barbell and a bit higher reps right now (instead of 5's).  Next I did bent over rows. These were pretty comfortable and most reps I held for a partial pause at contraction.  Next I did overhead press on short rests (60-90 seconds). First set felt fairly easy, then got hard.  Next was 2 sets of pull-ups. First set of 10 felt good. 2nd set got hard quickly. I did a long negative on the last rep.

Accessor work started with overhead triceps extensions with weighted crunches. I can't believe how weak I am here. I used to regularly to 75-85 pound DB's.  70 is all I can handle now. How did my triceps get so weak? Might explain my inability to progress on incline. Finished up with lateral delts, curls and crunches.

It was HOT in the garage gym.  Solid WO. 

Knees are really bothering me from frequent deep squats and lots of hip/knee mobility work. I need to pause and really ease into all this work.

Nutrition/Weight:
I weighed 185.0 this morning. Starting to look decent at 185#'s.  Still need to get leaner, but I'm shocked that none of my pants fit me yet.  And it's not even close.  I really think it's partially (if not mostly) because my ass has gotten bigger from frequent squatting and deadlifting.

Wed 8/7/19 - Full Body

Gym: Garage Gym
(75#Squat)3x8
(60#DBInc)3x9
(Pullup)10
(105#T-Bar)3x8
(75#OHP)10,8,8
(35#Curl)10,30Hx10
(70#OHTri)8,60x10
(LegRaise)2x10
(10#LDelt)2x10

43 + 7 = 50 mins

Early morning full body. Stared with light squats, as deep as I can get. Still working on mobility and depth. Going to keep it light until this is smooth and comfortable. Next we did DB incline. This didn't feel as easy as I think it should :).  We worked in a set of pull-ups with incline to keep the set of pull-ups every day going. Then we did t-bar rows. These felt pretty heavy.  Next we did 3 sets of overhead press on about 1-1.5 min rest. This got hard on short rest.  We finished up with 2 rounds of curls, overhead tri extensions, leg raises and lateral delt raises.  Committed to work in more delt work.  Overhead tri's with 70#DB's felt heavy.  This was right after OHP, so there's some fatigue there, but I should be doing much heavier.  I've got to find a way to get triceps strength back up.  We should have done a bit more posterior chain work, DLDL's or something. Solid early morning workout. 

Nutrition/Weight:
I weighed 187.6 this morning.

Sun 8/4/19 - Pull Day

Gym: Garage Gym
(165#BOR)8,8,8,10
(255#Deadlift)5,5,5,7
(Pullups)8,6,6
(30#SealRow)2x10
(LegRaise)2x10
(Inc/HCurl)35/30Hx10/10,30/20Hx8/11
(Crunch)2x15
(FacePull)2x15
(15#LDelt)2x10

54 + 9 = 63 mins

Pull day. Started with bent over rows and felt pretty good to get 10 on last set. I'll try to bump the weight this week.  Then we did deadlift for 4 sets. This wasn't too heavy, but still decent work.  Next we did pull-ups. These were hard with higher weight this morning.  Next we did seal rows and leg raises.  Then we did incline/hammer curl combo with crunches. We've not been hitting arms very hard, so this felt really hard, but good.  Finished up with face pulls and lateral delt raises.  I've been neglecting delta outside of shoulder press and OHP, and it shows. Good WO.

Nutrition/Weight:
I weighed 192.0 this morning. All-u-can-eat sushi dinner last night and a 6-7 pound increase :-)

Sat 8/3/19 - Push Day

Gym: Garage Gym
(135#Incline)8,8,8,10
(75#Squat)4x8+BWx12
(85#OHP)4x8
(40#Fly)2x10
(Superman)2x12
(95#CGIncline)10,7
(BandExt)12,11,9
(30#Crunch)3x10
(Pullups)12

82 + 8 = 90 mins

Push day. Started with incline. Working on progressing on 8-rep sets. Last week I started too heavy. Re-set lower today and will try to progress. Definitely not used to higher rep sets (and this isn't "high" reps, but I was doing sets of 5 for a long time).  Then we did squats. Very light, but trying to work on hip mobility and getting really deep. So...I gotta start really light and try to work up. I'll still work in box squats. We finished squats with a set of deep paused body weight squats. Next we did overhead press for 4 sets and these felt really good.

Then we did fly's with supermans. For fly's we did them lying on the ground and did negatives.  So, negative fly down, then press the DB's up. These didn't feel like they were doing anything for the first 6-7 reps and I almost stopped, but then I REALLY started feeling it reps 8,9,10. Liked these a lot.  Then we did a set of Close Grip incline (for triceps). Finished up with triceps band extensions and weighted crunches.  Great WO. Hard work. We decided part way through this workout we'd get all-u-can-eat sushi for dinner.  And it was incredible. Hadn't been in a while.

A little while after the WO, we did a set of pull-ups.  I'm doing a set of pull-ups every day.

Nutrition/Weight:
I weighed 185.8 this morning. I did Intermittent Fasting all week. Feeling good.