Wed 12/30/20 - Full Body (Squat)

Garage Gym

(Squat)bar,75x8,95x8,115x8,135x8,155x8,135x8,8

(OHP)bar,75x8,85x8,95x8,105x8,110x8,95x8,10

(RDL)95x12,145x12,200x12,12,12

51 mins

Started with squat. Knees were a bit achy this morning after 2.5 weeks without a day off and doing some kind of leg work every day. I almost skipped squats because body weight, bar and 75 pounds didn’t feel great, right knee was a bit bothersome.  But as I kept going they started to feel better. By 135#’s they felt good and I bumped to 155. This is still light, but a victory nonetheless.  Third week in a row I’ve added weight. Back offs were higher than last week and felt pretty good. Next was OHP. These felt considerably easier than last week.  Same weights but lower RPE.  Nice.  RDL high reps are mentally tough for me.  Workout was supposed to be @RPE 6,7,8x3.  I probably went RPE 4,6,8x3.  The 200# sets were solid work, 15#’s heavier than last week.  The others were really warmups.  I was feeling pretty beat up this morning, didn’t really want to work out, etc.  But I figured I’d go do something to get in a little work.  As often happens, once I get warmed up, I feel much better.  Sometimes the workout can still be a struggle.  But then there are times like today where I end up having a really solid WO.

Nutrition/Weight:

183.4 this morning.

Tue 12/29/20 - Run

38 min run + 12 c/d (walk w/ Salem).  Out in 19, back in 19. SLOW.  

Legs really dead from last couple days of leg work.

Mon 12/28/20 - Knee Ability + GPP

Garage Gym

(KOT)2mins

(Tibialis)2x25

(Calf)2x30

(Pull-ups)10,10,9

(StepUp)2x25

(Triceps)30x12,12,70x12

(RevNordic)10,10,15

(HCurl)25x13,13,10

(InvertRow)3x10

(Plank)3x60

49 mins

Knee ability and GPP work today. Not much to write about. Reverse Nordic’s were tough, I did the last set of 15 with band assist. Three sets of Tri’s and Bi’s.

Nutrition/Weight:

186.6 this morning. Gotta get this back down.  Time to work to below 180, ideally 175ish while maintaining size and strength.

Sun 12/27/20 - Full Body (Deadlift)

Garage Gym

(Deadlift)95x8,135x5,185x4,225x3,275x3,295x3,315x4,275x6,6

(Bench2Ct)bar,95x10,135x5,150x10,155x10,160x10,150x10

(Incline)125x12,11,8

(DBShldr)35x14,30x16

73 mins

Started with deadlift working up to a heavy 4 reps. I should keep this to 2-3 reps.  Then I backed off for 2x6. Solid work. Felt pretty good. Then we did paused bench. Last week I worked up to 170#’s, but today I think I still felt my bench workout from Friday. Still solid work getting 4 solid paused sets of 10 reps. Next was incline. Instead of doing a heavy-ish set and backing off, I just did 3 sets with my back-off weight from last week. I still died on the 3rd set.  Chest was done. Finished up with shoulder press for high reps. These felt good. Very solid WO.

Nutrition/Weight:

186.0 this morning.

Sat 12/26/20 - Run (w/ Sarah, Taryn in jogger)

35 min run + 17 min c/d.  

Ran with Sarah and Taryn for the 1st time. Sarah had jogger on way out (18 mins), I ran with jogger on way back (16:45). We picked up Salem at home for the c/d walk.

I did better running with the jogger than I thought.

Fri 12/25/20 - Full Body (Bench)

Garage Gym

(Bench)bar,95x8,125x8,155x5,165x8,180x8,190x8,175x8,8

(LandmineSquat)bar,25x10,60x10,85x10,75x10

(DBInc)70x11,50x12,12

(Pushups)14,14

58 mins

Bench was 8 reps @RPE 7,8,9 -5%, then 1-2x8. First set at 165 felt good so I went to 180. That was solid so I went to 190 which was @RPE8.5-9. Solid.  Backed off for 2 good sets at 175. Great bench session for me. Landmine squats were good. 85#’s felt heavy.  Next was DB incline for 70%AMRAP, then 63% for 2x12.  70#DB’s felt OK, but as reps get higher I get out of position with shoulders not being retracted and down. This is when I get shoulder/biceps tendon pain. I dropped well below 63% to 50#’s and kept better form with shoulders retracted, no pain. Finished up with feet-up pushups.  Really good WO.

Nutrition/Weight:

184.8 this morning.

Thu 12/24/20 - Run

 Ran 40 mins, 10 c/d with Salem.  Legs felt pretty good despite squats yesterday, but when I measured the run I was surprised it was only 3.8 miles.  So I was SLOW today.  Not that I run fast at all any more, but I figured it would've been 4+ miles.

Happy to be running at all again.

Wed 12/23/20 - Full Body (Squat)

Garage Gym

(Squat)bar,75x8,95x8,125x8,145x8,125x8,8

(OHP)bar,75x8,95x8,110x8,95x8

(RDL)135x12,155x12,185x12,12

55 mins

Started with Squats, 8 reps @7,8,9 -5% for 1-2x8.  My knees have been a bit cranky given longer run, heavy deadlift, another run and knee ability the last 4 days. They felt better as I warmed up and I got to a decent working weight and got 2 good back off sets. Still so light, but still making progress and knees are getting stronger. Next was OHP working up to 8 reps @RPE9, then back off for a set. Finished up with RDL for 12 reps @RPE 6,7,8x2 sets. Solid WO.

Nutrition/Weight:

185.6 this morning.

Tue 12/22/20 - Knee Ability + GPP

Garage Gym

(KOT)2mins

(Pull-ups)8,8,8

(Tibialis)2x25

(Calf)25,30

(StepUp)2x25

(BandExt)17,16

(RevNordic)2x15

(HCurl)25x15,13

(InvertRow)12,12,12

(Plank)3x60

(Delt)10x15,15

41 mins

Knee ability and GPP work today. Knees a bit sore from last two days (deadlift + run).  Solid pull work in GPP today with 3 sets pull-ups and inverted rows.

Nutrition/Weight:

183.4 this morning.

Mon 12/21/20 - Run

 Ran 34 mins + 5 c/d. Legs REALLY heavy from deadlift yesterday, but not painful.

Sun 12/20/20 - Full Body (Deadlift)

Garage Gym

(Deadlift)135x8,185x5,225x3,265x3,285x3,305x4,255x6,6

(Bench2Ct)150x10,160x10,170x10,160x10

(Incline)145x8,125x12,8

(DBShldr)35x12,30x15

69 mins

Started with deadlift. Higher reps has been hard on my knees, so I decided to reduce reps a bit and see how that goes. Felt really good today, pleased with the effort. Will have to see how knees feel the next 1-2 days.  Paused bench went well. Top set was @RPE 9-9.5, as was the back off set.  Not RPE10’s, but definitely 9+. Shoulder felt good.   Incline first set bothered my R shoulder. I think I losoe position and tightness on incline with heavier weights. Backoff set 1 went well, shoulder felt good, kept better position. 3rd set I was just fried.  Finished up with shoulder press. Very nice workout.

Nutrition/Weight:

181.6 this morning.

Sat 12/19/20 - Run

 Ran 45 mins + 5 c/d. 4.5 - 5 miles.

Fri 12/18/20 - Full Body (Bench)

Garage Gym

(Bench)165x8,175x8,185x8,170x8,8

(LandmineSquat)bar,25x10,50x10,75x10,10

(DBIncline)70x10,50x12,12

(Pushups)2x13

57 mins

Started with bench for 8 reps @RPE 7,8,9 -5% 1-2x8.  I probably went RPE 6,8,9, then backed off ~10% and did 2 more sets. My right shoulder didn’t feel right all workout. Last week my top set was 185x10, so I’d planned on doing 190+ today for top set. Nope, 185 was plenty for today because of my shoulder, and also why I backed off more than 5%. Back offs felt good. I think my last set felt best of all of them.  

Next we did landmine squats. Knees were stiff from run yesterday but as usual, felt better and better as they warmed up. Pleased with these and depth.  Next was DB incline. Last week 60’s felt good/easy so I wanted to start off with 70s today.  It was OK, but right shoulder wasn’t loving them.  I backed way off for the backoff sets and 50’s were still work.  Finished up with some feet up on bench pushups.  Solid work despite the nagging shoulder.

Nutrition/Weight:

181.6 this morning.

Thu 12/17/20 - Run

 35 min run + 5 c/d. Just getting it done over lunch.

Wed 12/16/20 - Full Body (Squat) + Knee Ability

Garage Gym

(Squat)65x8,95x8,115x8,135x8,125x8

(OHP)65x8,80x8,95x8,105x8,95x8

(RDL)135x12,185x12,12,12

(KOT)2min

(StepUp)2x25

(ReverseNordic)3x10

(SplitSquat)2x15

54 mins

Started with squat for 8 reps @7,8,9, -5% for a backoff set (or something similar to that). Next was OHP for same rep and RPE scheme. I love doing OHP, but it seems to cause me shoulder and trap issues. I’m going to do it a few more times and try to limit ROM a bit and keep weights reasonable.  If I still have issue I’ll try switching to DB’s or to incline.  Next was RDL. Supposed to be 12 reps @RPE 6,7,8x2, but I made a larger jumper from 135 to 185 and stayed there for 3 sets. Then I did the heart of the knee ability routine: Knees Over Toes hold for 2 mins, then step ups, reverse Nordics and split squats. For Nordic’s I didn’t use any assistance and had arms across my chest the last 2 sets; getting stronger on these.

Nutrition/Weight:

181.8 this morning. Smaller jump in weight than I thought after b’day dinner + cake and ice cream. 

Tue 12/15/20 - Birthday Pull-up Challenge + Run

Garage Gym

(Pull-ups)14,12,10,9,8=53

32 min run + 10 c/d

65 mins

Birthday Pull-up Challenge went fairly well given the setback 1.5 weeks ago with the strain in my back training for it.  Went for a run at lunch.

Nutrition/Weight:

180.6 this morning.  

Sun 12/13/20 - Full Body (Deadlift)

Garage Gym

(Deadlift)135x8,185x8,225x8,245x8

(Bench2Ct)bar,bar,95,115,145x10,15x10,165x10

(Incline)145x6,125x10,10

(DBShldr)45x10,35x13

42 mins

Didn’t sleep well at all last night, probably only got 3-4 hours and I think it impacted the workout.

Started with deadlift working up to 8 reps @RPE7,8,9.  I was planning on going heavier than 245#’s today, but that felt like @RPE9, so I stopped there.  Next was 2 count paused bench for 8 reps @RPE 7,8,9 with no backoffs.  I hit the same top weight as last week. Wish I could’ve added weight, but it was @RPE9.  Next was incline. My first heavier set bother my R shoulder, so instead of pushing through I stopped at 6 reps and did 2 decent back offs that didn’t really bother my shoulder.  Finished up with DB shoulder press. Not a great WO, but got through it.

Nutrition/Weight:

181.0 this morning. 

Sat 12/12/20 - Pull-ups + Run

Garage Gym

(Pull-ups)10,10,10

(OHTri)70x13,13

C25K W8R1

65 mins

I haven’t done pull-ups in over a week after pulling something in my upper-right back, but if I’m going to try to birthday pull-up challenge in 3 days I had to test how it’s feeling. I did 3 sets round @RPE8. Pleased with how this went. Then I did some triceps work.

I ran today, slowly.  My legs are feeling kind of beat up after doing squat, my longest run, then landmine squat + knee ability the last 3 days.  Ran 35 minutes slow and easy, but didn’t feel super easy :)

Nutrition/Weight:

181.6 this morning. 

Fri 12/11/20 - Full Body (Bench) + Knee Ability

Garage Gym

(Bench)145x5,155x5,165x8,175x8,185x10

(LandmineSquat)25x10,35x10,45x10

(DBInc)60x14,50x12,12

(FeetUpPushup)14,14

(Tibialis)2x25

(Calf)2x30

(StepUp)2x25

(ReverseNordic)3x10

70 mins

Started with bench, 8 reps working up to sets @RPE 7,8,9.  I thought 185 would be a 9, but at 8 reps I still felt good so I did 2 more. I did Tibialis and calf raises during bench.  Next were landmine squats. I kept it fairly light because of my run yesterday, knee ability work today and a run tomorrow. Then we did DB incline. We’ve been doing low DB incline here but switched to normal angle incline for this block. Supersetted reverse Nordic’s with incline.  We finished up with pushups and then I did 2 sets of step ups.  Good WO.

Nutrition/Weight:

181.0 this morning. 

Thu 12/10/20 - Run (C25K W7R3)

 C25K W7R3 36 min run + 11 c/d

40 mins total

Program called for 25 min run but I've been extending that a few minutes each run the last few runs.

Wed 12/9/20 - Full Body (Squat) + Knee Ability

Garage Gym

(Squat)95x8,115x8,135x8

(OHP)75x8,95x8,105x8

(SLDL)135x12,155x12,175x12

(Tibialis)25,25

(Calf)25

(KOTCalf)25

(StepUp)25,25

(ReverseNordic)10,12,10

(RDeltFly)10x12,12,12

50 mins

I ran yesterday and have a run tomorrow so I wanted to get in my normal WO + knee ability.  I considered skipping squats and just doing knee ability, but decided to do both.  Run tomorrow could be interesting.  This week starts the 2nd block in this 10-week hypertrophy phase so it re-sets and brings volume back down to build again. It’s also a chance to change some exercises.  I think the only thing I’m going to change is swapping out incline for OHP.  Though I would like to get at least 1 incline session in a week, so I’ll have to see where that might fit.  Anyway…

I started with KOT (knees over toes) for 2 mins to warm up my knees/quads, then started with a couple sets of the bar for squats.  I just worked up to a set that was a bit challenging.  WO called for @RPE 9, but with running and knee program, I’m trying to keep away from RPE 9 on lower body work.  Next was OHP. I haven’t done this in quite a while and it’s historically given me trap problems, so I started light and kept RPE at about 8.  I can work up from this starting point. I started supersetting the knee ability work during OHP (Tibialis, Calf, StepUps).  Then I did SLDL and reverse Nordics.  Nordics were good today, probably because my legs were really warmed up.  I didn’t use any assistance and on the 3rd set I kept my arms crossed on my chest (increases the difficulty).  Finished up with some rear delt fly’s.

Nutrition/Weight:

182.0 this morning.  

Tue 12/8/20 - Run (C25K W7R2)

 C25K W7R2 

32 min run + 8 c/d. Legs felt better than last Saturday.

Program called for 25 min run, but I did 30 mins last run and I'm trying to slowly extend this out.

Sun 12/6/20 - Full Body (Deadlift)

Garage Gym

(Deadlift)135x8,185x8,225x8,255x8,235x8,8

(Bench2Ct)135x5,145x10,155x10,165x10,155x10

(Incline(145x10,125x11,12

(DBShldr)45x12,35x12

65 mins

Right back/trap is feeling better, decided to deadlift. Wasn’t sure how heavy, but I worked up to a solid set @RPE 8, then backed off for 2 sets. Two count paused bench for high reps is a challenge. I was pleased with these. Last week I made a bigger jump between first 2 sets. Today I made steadier jumps, more volume at higher weights. Solid work. Incline was fine. I’ve lost reps on first top set the last 2 weeks, but I think that’s simply because I’ve been pushing harder/heavier on bench right before. Finished with DB shoulders and weight is going up here.  Good workout.  Almost made it through this workout with Sarah while Taryn was napping.  She joined us for the last set of incline and shoulder press.  :) 

Nutrition/Weight:

184.6 this morning. Gotta get this weight down a bit before birthday pull-up challenge.

Sat 12/5/20 - Run (C25K W7R1)

 C25K W7R1 30 min run + 5 w/u, 5 c/

40 mins total.

Legs felt SO dead today from knee ability routine yesterday.  I think this was the slowest I've gone lately, but got 30 min run in, so that's still a positive!

Fri 12/4/20 - Full Body (Bench)

Garage Gym

(Bench)115x5,145x5,160x8,165x8,175x8,180x8,165x8,8

(LowDBInc)70x12,60x12,50x12,12

(FeetUpPushup)15,12

(Tibialis)3x20

(Calf)30

(KOTCalf)30

(StepUp)2x25

(ReverseNordic)12,10,10

57 mins

Right back/mid-trap and shoulder were sore but started feeling better during warmups on bench.  Workout was sets of 8 @RPE 7,8,9, -5% for 1-3 more sets. My first working set felt heavy and I almost stayed there, but figured I could do 5 more #’s for a set or 2 at 165.  That felt good so I jumped to 175.  That felt pretty good so I bumped again to 180#’s and hit RPE 8.5-9.  But definitely not a hard 9 which I felt good about.  I backed off more than 5% to same back off weight as last week and got 2 more solid sets. Next was low DB incline for 70% AMRAP, 63% 3x12.  I did a set w/ 70s, a set with 60s and 2 with 50s.  All were in the RPE range I wanted, though the 70’s did feel heavy after quite a bit of bench volume.  Finished up pressing with feet up pushups.

Today instead of doing landmine squats I did knee ability routine.  Felt good.  Reverse Nordics started with a bit of pain and lots of assistance help from a band.  2nd set was less assistance, no pain, 3rd set was no assistance, no pain.  Hard to fit this in with running and squatting. Very good WO, pleased.

Nutrition/Weight:

184.4 this morning. 

Thu 12/3/20 - Run (C25K W6R3) + Pullups (Fail)

 Garage Gym

C25K W6R3

(Pull-ups)5EMOM x6, 4EMOM x2

50 mins

I decided to warm up with pull-ups today before my run. Tuesday I had a hard pullup session and I was considering waiting to do my next session until Saturday.  I went ahead and I think it was a fairly large mistake. I tried 5 reps every minute and on the 6th set I felt a pull in my right-mid trap/back. I decided to reduce to 4 reps and try to get through the 10 sets. Nothing doing. I got 2 sets but struggled and should’ve just stopped 2 sets prior. Really painful and may have blown my chance at a good birthday pullup challenge in 12 days.

Run went Ok.  It was 5 w/u, run for 26 mins, c/d for 9 minutes for 40 total.  The WO called for 22 min run, but I wanted to extend it a bit.

Nutrition/Weight:

183.6 this morning. 

Wed 12/2/20 - Full Body (Squat)

Garage Gym

(Squat)115x8,130x8,140x8,150x8,135x8

(Incline)135x5,150x8,155x8,160x8,150x8,8

(RDL)145x12,165x12,175x12,12,12

(L-Sit)3x60

62 mins

Started with squats working up to @RPE 7,8,9, then backing off for 1-3 sets. In this case, 1 back off was enough. Incline was also working up to @RPE 7,8,9, then backing off for 1-3 sets. My working set @150#’s felt fairly heavy and I almost just stuck with that for a few sets. Maybe I didn’t get enough warmup in.  I went ahead to 155# and that felt good, so I bumped again to 160# for my top set, then backed off for 2 good sets.  I started supersetting RDL’s during my backoffs.  These always feel light at first, but 12 reps gets challenging no matter the weight it seems. Finished up with L-sits.  I hadn’t done these in a few weeks and it showed. My abs were cramping badly, legs shaking.  Ugh.  Other than that, solid WO.

Nutrition/Weight:

183.6 this morning. 

Tue 12/1/20 - Run (C25K W6R2) + GPP (Pull-ups)

Garage Gym

C25K W6R2

(Pull-ups)4EMOMx15

(DBTri)30x12,10,25x11

(Crunch)20,15

63 mins

Ran in the morning. 5w/u, 10run / 3 walk, 10run, 7c/d for 35 mins total.

At lunch, I did 4 pull-ups EMOM for 15 minutes = 60 pull-ups. Then I did lying DB triceps extensions and some crunches.

Nutrition/Weight:

183.2 this morning.  

Sun 11/29/20 - Full Body (Deadlift)

 Garage Gym

(Deadlift)135x8,185x8,205x8,8,8,8

(Bench2Ct)135x10,150x10,160x10,150x10

(Incline)145x11,125x10,12

(DBShldr)40x13,35x13

60 mins

Started with deadlift and my back was feeling pretty fatigued from pull-ups yesterday. I decided not to go real heavy, but then regretted that decision a bit because I felt better as the sets went on. I ended up doing 4 “top” sets.  Next I did 2-count paused bench for sets of 10.  Worked up to a top set @RPE9, then back off for another set.  Next was incline for 70%amrap, then 63% 2x12.  Finished up with DB shoulder press.  Very solid pressing today.

Nutrition/Weight:

184.2 this morning. 

Sat 11/28/20 - Run (C25K W6R1) + GPP (Pull-ups)

 Garage Gym

(Pull-ups)4EMOMx12

(OHTri)70x15,13,11

C25kW6R1

55 mins

Ran today and added 1 min to each run segment and reduced walking segment by 1 min.

5w/u

6run / 2 walk

9run / 2 walk

6run

6c/d

36 mins

For GPP I did 4 pull-ups EMOM (every minute on the minute) for 12 minutes, 48 pull-ups total.  Then I did overhead triceps for 3 sets.

Nutrition/Weight:

182.8 this morning. 

Fri 11/27/20 - Full Body (Bench) + Knee Ability

 Garage Gym

(Bench)bar,bar,95x8,115x5,145x4,155x8,165x8,175x8,165x8,8

(LandmineSquat)bar,35x10,55x10,75x10,65x10

(LowDBInc)70x12,50x13,13

(FeetUpPushup)17,15

(RevNordic)12,12,10

(StepUp)2x25

59 mins

Bench was 8 reps @RPE 7,8,9 , -5% 1-3 more sets of 8.  I worked up to a bit less than 9REP, but could still feel last rep in my R shoulder, so that was heavy enough. Backed off for 2 sets. Felt pretty good pressing.  Next were landmine squats for 10 reps @RPE 7,8,9, -5% 2 more sets of 10. I worked up heavier than last week, then backed off for 1 set instead of 2.  I did my longest run so far yesterday and I didn’t want to push it too much here.  Plus I still planned on doing knee ability work later in this workout.  Landmine’s felt good.  Next I did low DB incline. I haven’t been going very heavy here but since bench felt pretty good, I bumped up to 70#DB’s, then back off for 2 sets. Pleased with how 70’s moved, they felt good. Then I supersetted pushups, and reverse Nordic’s.  Finished up with step ups for 2 sets.  The second set was hard, knees were loud.

Nutrition/Weight:

182.8 this morning. Only up 1 pound after Thanksgiving day. That’s solid!

Thu 11/26/20 - Run (C25K W5R3) + Pullups

 C25K W5R3 (5w/u, 22run, 10c/d) = 37 mins 

(Pullups)4EMOMx10 = 40 Pullups = 10 mins

47 mins total

Wed 11/25/20 - Full Body (Squat)

 Garage Gym

(Squat)105x8,125x8,135x8,8,8

(Incline)130x8,145x8,160x8,150x8,145x8

(RDL)135x12,155x12,165x12,12,12

55 mins

Started with squat. Workout was 8 reps @6,7,8x3. Felt decent. Right knee a little wonky. Warmed up good with bar,bar,bar,65 and knees felt better as I got moving. Next was incline, 8 reps @7,8,9 -5% 1-3 more sets of 8.  I worked up to 160 and it was a solid @9RPE and bothered my R shoulder a bit. I backed off and got a set @RPE8ish.  I wanted 1 more set for volume but didn’t want to hit @RPE9 again so I took off 5# and had another solid set @RPE8. Finished up with high rep RDL’s on short rest.  Good WO.

Nutrition/Weight:

182.0 this morning.

Tue 11/24/20 - Knee Ability + GPP (lots of pull-ups)

 Garage Gym

(Tibialis)3x25

(Calf)30

(KOTCalf)30

(Pull-ups)3EMOMx15

(StepUp)2x25

(OHTri)80x12,70x14

(HCurl)25x17,12

(Delt)10x12,12

(RevNordic)3x10

(SidePlank)3x40

(SplitSquat12”)20

55 mins

Knee ability and GPP day today.  Only things of note were pull-ups and reverse Nordic’s.  For pull-ups I did 3 reps every minute, on the minute for 15 cycles (45 pull-ups total). Wasn’t too hard. I’ll do that again in a couple days and perhaps try 4 EMOM.  Reverse Nordics started out a bit painful and hard so I didn’t go very deep.  As the reps progressed my knees/quads started to feel better and I was able to go deeper and use less resistance and no pain.  Glad I didn’t give up on these today.

Nutrition/Weight:

182.2 this morning.

Mon 11/23/20 - Run (C25K W5R2)

 C25K Week5 Run2

(5w/u, 8run, 5walk, 8run, 11 c/d)

37 mins total

Legs felt fairly tired from deadlifts yesterday I think.  First run was slow, 9:30ish pace. Second run was a bit "faster", 8:45 pace.  Still slow, but hey, I'm "running" again! :)

Sun 11/22/20 - Full Body (Deadlift)

 Garage Gym

(Deadlift)135x8,185x8,225x8,245x8,8,8

(Bench2Ct)135x10,145x10,150x10,140x10

(Incline)145x12,125x12,12

(DBShldr)35x13,12

68 mins

Started with deadlift for 8 reps @RPE6,7,8x3. Felt good today. Deadlifts sucked last week, everything felt heavy.  Next was 2 count paused bench for 10 reps working up to a set @RPE9, then backing off for another set of 10.  Then we did incline for 70% AMRAP, then backed off for 2 sets of 12. Finished up with DB shoulder press for 2 sets of 12-15. Lots of pressing today, shoulder felt pretty good.  One of the better press days recently, very pleased.  Knees felt good on deadlifts. Solid work.

Nutrition/Weight:

183.8  this morning.

Sat 11/21/20 Run (C25K W5R1) + GPP

 C25K Week5 Run1

Did the workout plus added an extra 6 min run on the end.

5 w/u

5 run / 3 walk

5 run / 3 walk

5 run

+ 3 walk

6 run

7 c/d

Total 42 mins

Did a little bit of GPP

(Pullups)8,8,8,8

(OHTri)70x15,13

20 mins

Fri 11/20/20 - Full Body (Bench)

 Garage Gym

(Bench)135x8150x8,160x8,170x8,160x8,8

(LandmineSquat)25x10,40x10,55x10,65x10,10

(LowDBInc)60x15,10,50x12

(FeetUpPushup)12,12

57 mins

Started with bench. Workout was 8 reps @ 6,7,8x3. Right shoulder has been nagging me and limited me on bench today.  160 felt pretty good, 170 was @REP9, so instead of 3 sets @8 I backed off and did 2 more sets at ~@8.  Next I did landmine squats. My 2nd time doing them and like them. Went heavier than last week, got deep, felt pretty good.  Next was low DB incline. 60’s felt really good first set, 2nd set got hard quickly, dropped for 3rd set.  Finished up with 2 sets feet up pushups. Chest was fried.  Solid.

Nutrition/Weight:

182.4  this morning.

Thu 11/19/20 - Run (C25K W4R3)

 C25K Week 4 Run 3 

5w/u

3run, 1.5walk

5run, 2.5walk

3run, 1.5walk

5run 

Then I walked 1.5 and ran an extra 5 min segment.  Then I cooled down for about 10 minute walk.  I grabbed Salem to join me.

Wed 11/18/20 - Full Body (Squat)

 Garage Gym

(Squat)65x8,95x8,115x8,125x8,8,8

(Incline)95x8,125x8,135x8,145x8,8,8

(RDL)135x12,145x12,155x12,12

50 mins

Started with squat working up to 3x8 @RPE8. Knees weren’t feeling super, but they felt better as the sets went on. Next was incline for 8 reps @6,7,8x3. Finished up with RDL’s for sets of 12 @6,7,8x2.  I did these with light-ish weight with slow negatives (eccentrics).

Nutrition/Weight:

183.8  this morning.

Tue 11/17/20 - Knee Ability + GPP

 Garage Gym

(Tibialis)3x25

(Calf)30

(KOTCalf)30

(Pull-ups)11,9,9

(StepUp4”)25,25

(OHTri)60x15,15

(SealRow)30x12,12

(HCurl)25x15,10

(Delt)10x12,15

(ReverseNordic)3x10

(Plank)3x60

41 mins

Knee ability and GPP today. Pull-ups were surprisingly VERY good, considering I don’t do them frequently and my weight is 10 pounds heavier than when I was doing pull-ups frequently.  Deadlift and rows must be keeping my back fairly strong.  Reverse nordics are great.  They are hard, but I think they are part of my key for stronger knees.  I need to be careful on volume and intensity on these though.

Nutrition/Weight:

183.8 this morning.

Mon 11/16/20 - Run (C25K W4R2)

 C25K Week4 Run2

5 min w/u walk

Run 3min / Walk 1.5min

Run 5min / Walk 2.5min

Run 3min / Walk 1.5min

Run 5min

+

1.5 min walk

Run 4min

7 min c/d walk w/ Salem

Total 41 mins

Sun 11/15/20 - Full Body (Deadlift) + Knee Ability

Garage Gym

(Deadlift)135x8,185x8,215x8,235x8,195x8,8

(Bench2Ct)115x10,135x10,145x10,135x10

(Incline)135x12,125x12,9

(Tibialis)25,25

(Calf)30

(KOTCalf)30

(StepUp4”)25,25

(ReverseNordic)3x10

66 mins

Started with deadlift.  Lower back was fairly tight and things felt heavy.  Workout called for working up to 2 sets @RPE8, but I did 1 @8+ and then backed off for 2 sets.  These just felt heavy today and I didn’t want to do another set at 235#’s.  Next was 2 count paused bench for sets of 10.  These get challenging fast.  Worked up to a set @PRE9, then took 5-10% off for a back off set.  Then barbell incline for 70%AMRAP, then 63% 2x12.  On the 2nd back-off set, I was just done at 9 reps.  

Then I did the knee ability routine.  Still finding it challenging to work out 3x/week, run 3x/week and do knee ability program 2x/week.

Nutrition/Weight:

185.2 this morning. Lots of cereal last night spiked weight quite a bit.

Sat 11/14/20 - Run (C25K W4R1)

 C25K W4R1

5min w/u walk

Run 3min / Walk 90sec

Run 5min / Walk 2.5min

Run 3min / Walk 90sec

Run 5min

+ extra 4min run + c/d

Total 40 mins, ~ 3.5 miles