Tue 3/31/20 - Full Body (Deadlift)

Garage Gym
(Deadlift)205x8,225x8,245x8,8
(Bench2CtPause)125x10,140x10,150x10,160x10,150x10
(Incline)145x12,125x12,12
(RDeltFly)10x15,15

56 + 4 = 60 mins

Started with deadlift. Knees have been feeling wonky last couple of day (from box squats?), but they felt good during warming up to working weight. Next was paused bench press to a 2" block. Worked up gradually which felt better than larger jumps. This felt good today, right shoulder felt pretty good. Next was incline. I bumped up the weight 5#'s on heavy and back-off sets and was really pleased with this. Supersetted rear delt fly's with incline. Really good WO.

Nutrition/Weight:
I weighed 192.2 this morning.

Sun 3/29/20 - Full Body (Incline)

Garage Gym
(LowIncline)135x8,145x8,155x8,8
(BoxSquat14")75x10,105x10,125x10,115x10
(DBShldr)50x14,45x12,11
(FeetUpPush-Up)16,16
(SidePlank)2x30/30

61 mins

Started with low incline working up to 2 sets @RPE8, felt good, shoulder felt good. Next were box squats working up to @RPE9, then -5%.  This wasn't really a REP9, still trying to stay light and get my knees better. Next was seated DB shoulder press for 70%AMRAP, then 63% 2x12.  I should probably go heavier than 50#"s to start, but next DB's I have are 60's and after that I have to drop by a massive amount to come close to 2x12. Either way, this was hard and good work on shoulders as the 2nd pressing movement.  Finished up with feet up pushups supersetted with side planks for 30 seconds/side.  Good WO. Warm and humid in the gym this morning.

Nutrition/Weight:
I weighed 192.4 this morning.

Fri 3/27/20 - Full Body (Squat)

Garage Gym
(Squat14")95x6,125x6,145x6,6
(OHP)65x8,75x8,85x8,90x8,8
(SLDL)145x10,185x10,205x10,10
(StepUp6")2x8

46 mins

Started with squats TNGo off the box working up to 2 sets @RPE8. Next was OHP working up to 2 sets @RPE8. Then we did stiff legged deadlift working up to 2 sets @RPE8. I shouldn't take such big jumps here, but warmup sets of 10 still take a fair amount of effort. Supplemental movement called for lunges, but when I started that they bothered my knees which were still a bit sore from deadlifts I think. So, I switched to step-ups.

Nutrition/Weight:
I weighed 193.0 this morning.

Thu 3/26/20 - GPP

Garage Gym
(InvertRow)13,12
(TriExt)12,12
(HCurl)25x12,20x15
(RopeDelt)10x15,15
(Plank)40/20x7
(StepUp6")3x10

30 mins

GPP - started with inverted rows and triceps extensions. Next I did hammer curls (with slow negatives) and rope delt raises.  I'm doing hammer curls with a cheat up and slow negative trying to help my biceps tendonitis which I believe is causing my R shoulder pain again.  Next were planks 40 second on, 20 second rest for 7 minutes.  Finished up with stepups.  Knees felt good on step ups.

Nutrition/Weight:
I weighed 192.8 this morning.

Wed 3/24/20 - Full Body (Deadlift)

Garage Gym
(Deadlift)205x8,230x8,250x8
(Bench2CtPause)135x10,150x10,160x10
(Incline)140x13,120x12,12
(RearDeltFly)15x12,12

46 + 4 = 50 mins

Started with deadlift and worked up to about @RPE8. Knees were a bit cranky starting and warmups felt heavy, turned out ok. Next was paused bench. Right shoulder was ok when I got a good set up and had shoulders retracted well.  Worked up to @RPE9.  Incline was really good for 70%amrap, 63% 2x12.  I know those percentages aren't right, especially the 63%, I definitely took off more than 7%, but solid work. I supersetted rear delt fly's with incline. The fly's bothered my right shoulder. Good WO.

Nutrition/Weight:
I weighed 192.0 this morning.

Mon 3/23 - GPP

Garage Gym
(InvertRow)15,10
(HCurl)25x10,20x12
(TriExt)2x15
(RopeDelt)10x15,15,
(Plank)30/30x7
(FacePull)2x15

35 mins

Moved GPP to it's own day since we're home and need to find ways to remain active, and sane :)
Started with inverted rows and hammer curls. This was a tough superset and I'll likely separate these next time. Next was band triceps extensions and rope delt raises.  Then I did planks 30 seconds on, 30 seconds rest.  I'll change the ratio going forward with less rest time as possible.  Finished with band face pulls and some band shoulder mobility exercises.

Nutrition/Weight:
I weighed 196.2 this morning. Whoa! I was up 7-8 pounds from yesterday.  We had chicken enchiladas for dinner, but nothing outrageous.

Sun 3/22/20 - Full Body (Incline)

Garage Gym
(LowIncline)115x8,135x8,150x8,160x8
(BoxSquat14")75x10,95x10,115x10
(DBShldr)50x13,45x12,11
(FeetUpPushup)15,15
(Plank)60,60

44 + 6 = 50 mins

Started with low incline working up to a set @RPE9. Then we did box squat. These felt pretty good, but harder than I thought they should be given how light it was. Then we did shoulder press for 70%AMRAP + 63%2x12.  I was going too heavy on these last cycle and couldn't get close to the 2x12 drop sets. Finished up with feet on bench pushups and planks.  Since we're stuck at home for a while with COVID-19, we're going to split the workout and run it as intended with GPP work on separate days. Solid WO. Weight is below 190 for the first time since November, 2019.

Nutrition/Weight:
I weighed 189.2 this morning.

Fri 3/20/20 - Full Body (Squat)

Garage Gym
(Squat14")125x6,145x6,155x6
(OHP)65x8,85x8,95x8
(SLDL)135x10,165x10,185x10
(Lunges)2x10
(SealRow)30x12,12
(Plank)45,45
(TriExt)2x12

44 + 6 = 50 mins

Starting week 1 of 2nd run of the Hypertrophy I template. First week is a low intensity and low volume week. And I probably needed it given how my shoulder is feeling.  Started with squats and worked up to a set @RPE8/9. Kept the box in place, but just touch-n-go, so not box squats.  Felt pretty good. Next was overhead press @RPE67,8,9. I hadn't done OHP in 5-6 weeks, they felt heavy, but good.  Next was SLDL for sets of 10, supersetted with lunges.  Next we did GPP which was seal rows, planks and triceps extensions.  Good start to run 2 of the program.

Nutrition/Weight:
I weighed 192.2 this morning.

Wed 3/18/20 - Full Body (Deadlift)

Garage Gym
(Deadlift)205x8,225x8,245x8,225x8,8,8
(Bench2CtPause)115x10,125x10,135x10,155x10,140x11,11
(HighIncline)135x12,115x8,8,10
(InvertedRow)12,12,10
(Crunch)3x12
(RopeExt)3x12
(StepUp6")3x8


62 + 6 = 68 mins

Started with deadlifts working up to a set @RPE8+ and then did 3 back-off sets. Next was paused bench. My R shoulder was been bothering me and warmups here did not feel good. It felt better as I got warmed up and got set up with shoulders really retracted. Worked up to an RPE8, then 2 back-off sets.  High angle include was a "heavy" set and 3 back-offs. These felt OK, better if I brought bar to chin rather than chest.

For GPP I did inverted rows with crunches, then triceps extensions with step-ups.  I split this workout into 3 mini-workouts because of work and watching Taryn. First I did deadlifts.  Second, I did bench, incline, inverted rows and crunches.  Last, I did rope extensions and step-ups.  Good work.

Nutrition/Weight:
I weighed 191.6 this morning.

Sun 3/15/20 - Full Body (Incline)

Garage Gym
(Incline)115x8,135x8,145x8,155x8,140x8,8,8
(Squat14")75x10,85x10,115x10,10,10
(LowDBInc)60x13,12,10
(ThoracExt)95x8,75x10,10
(RopeDelt)10x3x15
(Plank)45,45,60

64 + 6 = 70 mins

Started with incline and worked up to about @RPE8/9, then backed off for 3 sets. Shoulder felt pretty good when I made sure I had a good setup with shoulders retracted. This is a bit harder to do on incline than flat bench. Next we did squats. Still keeping it very light. Today I just barely touched the box as a cue to start the ascent, so they weren't really box squats. They felt good. I'll see how the knees respond the next couple of days. So far, so good. Then we did low DB incline. These were OK, I could feel it in my shoulder anywhere near failure.  For GPP we did thoracic extensions with barbell, rope delt raises and planks.  Solid WO.

Nutrition/Weight:
I weighed 190.8 this morning.

Fri 3/13/20 - Full Body (Squat)

Garage Gym
(BoxSquat14")115x6,125x6,135x6,6,6
(DBShldr)35x8,45x8,50x8,8,8,8
(RDL)165x12,185x12,210x12,12,12
(BOR)115x10,10,10
(TriExt)3x12
(Crunch)3x10

59 + 6 = 65 mins

Started with box squats. Keeping these light, trying to find the right combination of load and stress for my knees. Knees have still been cranky from last setback. Slowly getting better.  Next we did shoulder press. My R shoulder has been really bad. I think I did something to my rotator cuff. Didn't go heavy, but got in some volume. Then we did RDL's for sets of 12. I really don't like sets of 12. For GPP we did bent over rows, triceps extensions and crunches.  BOR's are brutal right after RDL's. I've got to stop programming them back to back :)

Overall, I feel mixed about this 10 week training block.  I can tell a small visual difference from the hypertrophy and my shirts are a bit tighter. So that's positive.  Because of my knees and shoulder, I've had to back off progression, and even regress the last couple of weeks, so that's been frustrating, but needed.  I've been dieting and have lost about 5 pounds since the beginning of the year so I didn't expect to make noticeable progress.  Ideally, I'd like to heal up, continue to lean out and then run this block again at a slight surplus. 

Nutrition/Weight:
I weighed 190.6 this morning. That's .2 less than when we left for out trip to VA and PA. That's pretty damn good for me to be able to maintain while being away from home for a week.

Sun 3/8/20 - Full Body (Deadlift) Ida Lee Gym

Ida Lee Gym
(Deadlift)185x8,205x8,225x8,8,8
(Bench2CtPause)115x10,135x10,155x10,135x10,10
(Incline)135x13,115x11,11
(Pulldown)3x10
(TriExt)2x10
(Crunch)3x10

59 + 6 = 65 mins

Very little sleep last night. Right shoulder and knees bothering me. Started with deadlift, kept it light. Knees felt better as they warmed up. Next was paused bench. Worked up to 1 moderate working set at around RPE8 and then backed off with fairly short rests so the back-offs were @RPE8 as well.  Shoulder didn't feel too bad, keeping it fairly light helped.  Good arch and shoulder retraction really helps too.  Next was incline. Normally this is high incline, but the incline benches at ida lee are a set angle and I really didn't feel like setting up an adjustable bench in a rack. These were good. Finished up with pulldowns, triceps extensions and crunches. Solid workout, although I don't think Sarah and I said more than 2 words to each other.

Nutrition/Weight:
In Leesburg and no scale.

Fri 3/6/20 - Full Body (Incline)

Garage Gym
(Incline)130x8,145x8,155x9,140x8,8
(BoxSquat14")75x10,85x10,95x10,10,10
(LowDBInc)60x16,10,10
(HCurl)30x12,25x12
(InvertRow)2x10
(Crunch)2x15


59 + 6 = 65 mins

Started with incline and worked up to a set @PRE9. I did 9 reps to gauge my RPE effort. Had I stopped at 8 reps, it would have been RPE8. Then we backed off for 2 more sets.  Good work.  Next we did box squats, lowered to 14" for me and went LIGHT. Knees are still pretty bad, so I'm just re-setting really low and will work up slowly. I did high-bar for the first time in many months. These felt the best squats in a long time.  Next we did low DB incline and hammer curl combo.  Finished up with some inverted rows and crunches.  Knees felt good. R shoulder was a bit troublesome. Good WO.

Nutrition/Weight:
I weighed 190.8 this morning.

Wed 3/4/20 - Full Body (Squat)

Garage Gym
(BoxSquat16")125x6,6,6,6,6
(DBShldr)40x8,45x8,50x8,8,8,8
(RDL)155x12,185x12,205x12,12,12
(TriExt)3x12
(RopeDelt)10x15,15,15


64 + 6 = 70 mins

Started with box squats, but my knees have been really bad since Monday evening so I just did 5 sets of a light weight. Felt pretty good. Then we did DB shoulder press working up to a bunch of sets about RPE8.  Next we did RDL's. I went heavier than last week because we had 3 sets of 12 at the top end, and last week these got to RPE9+. Finished up with triceps band extensions and delt work. Solid mid-week workout.

Nutrition/Weight:
I weighed 191.6 this morning.

Sun 3/1/20 - Full Body (Deadlift)

Garage Gym
(Deadlift)185x8,205x8,225x8,8,8
(Bench2CtPause)140x10,155x10,160x10,10
(HighIncline)135x11,115x10,10
(StepUps)3x8
(ThoracicExt)20x10,10,10
(RopeDelt)5x15,15,15
(Russians)20x15,15,15

69 + 6 = 75 mins

Started with deadlifts and worked up to 3 sets @RPE8. Still keeping these light until I know my knees can handle them. Last set I probably hit RPE8. Next was paused bench for sets of 10 working up to 2 sets @RPE8. The last set probably ended up being a 9, but did a pretty good job of not overshooting again. Next we did high incline. For 1 heavy-ish set and 2 back-offs.  These felt pretty good and I beat reps from last week. I supersetted step-ups with incline.  For GPP we did thoracic extensions with light DB's.  The ROM for these is small, but I can really feel this in my mid-back when holding the position for a 1-2 count pause at contraction.  We also did what I'll call "RopeDelt", which we take a light weight plate, run a rope through it, hold the ends of the rope and then extend arms/hands up and out overhead.  These light up the rear and lateral delts even with light weights.  Saw these on a post from Chris Duffin and wanted to try them.  I really like them.  I also did Russian twists.  Really good WO.

Nutrition/Weight:
I weighed 192.2 this morning.

Fri 2/28/20 - Full Body (Incline)

Garage Gym
(Incline)125x8,140x8,150x8,8,8
(BoxSquat16")115x10,125x10,135x10,10
(LowDBIncline)60x15,10,10
(InvertRow)12,12,12
(Crunch)3x10
(TricepsExt)2x12

59 + 6 = 65 mins

Started with incline working up to 3 sets @RPE8. Last set was probably @RPE9, but I did a pretty good job about not overshooting these.  Next we did box squats and I kept it fairly light. Still trying to find the right balance of providing stimulus, but finding a point where knees don't object too much.  Then we did low DB incline working up to 3 sets of working up to RPE8-9.  I should really keep these at RPE8 or lower until my shoulder feels closer to 100%. For GPP we did inverted rows, crunches and triceps extensions.  I hadn't done direct triceps work in quite a while and it felt good (was sore the next day).  Inverted rows still lights up my back like no other exercise! Solid WO!

Nutrition/Weight:
I weighed 192.0 this morning.