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.
Friday, November 29, 2019
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.
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