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.

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.

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.

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.

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.

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

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.

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.

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.

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.

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.

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.

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.

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. 

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.