Sun 6/28/20 - Full Body (Deadlift)

Garage Gym

(Deadlift)135x6,165x6,185x6,205x6,6,6

(Incline)145x6,155x6,165x6,170x6,6

(DBShldr)50x12,40x12,8,9

(KneeOut)2mins,2mins

(Crunch)15x12,12,12

(RDelt)10x15,15,15

(Flexibility)

89 mins 

Started deadlifts and worked up a little heavier than last week. Still light, but somehow managed to tweak my back a bit. Next was incline working up to 3 sets @RPE8.  Similar to low incline on Friday, I thought top set was going to be at 165#'s, but it felt good so I bumped up 5 more and did 2 sets.  The second set at 170 was probably @RPE9 so I didn't do a 3rd set.  Then I did shoulder press, for 4 sets. Then did some knees out holds, crunches and rear delt work. I did the flexibility routine as well which added 20-25 minutes.

Nutrition/Weight:

I weighed 184.2 this morning.

Fri 6/26/20 - Full Body (Low Incline)

Garage Gym

(LowIncline)135,155,165,175,180x6,6

(PendlayRow)135x16/+5,5,5,5

(CalfRaise)3x10/10

(TibialisRaise)3x20

(HangLegRaise)10/10,10/10,10/8

54 mins 

Started with low incline. Workout called for working up to 3 sets @RPE8. I thought 175 was going to be top working weight, but it felt good so I went to 180 and did 2 sets. 2nd set was probably @RPE9 so I didn't do a 3rd at that weight. Pendlay rows for myo-reps were good. Then I did knee accessory work. Leg raises/hip flexors were good getting toes to bar all 10 reps on first 2 sets.

Skipped squats today even though I really wanted to do them after such good squat session on Wednesday.

Nutrition/Weight:

I weighed 182.2 this morning. 

Wed 6/24/20 - Full Body (Squat)

Garage Gym

(Squat)bar,bar,65,75,85,95,115x6,6,6

(OHP)bar,55,75,95,110,115x6,6,7+95x10

(RDL)165,195,215x8,8,8

(KneeOut)2.5mins,2.5mins

60 mins 

Started with squats. Did a couple warmup sets with the bar. Started on the box at 16", then went to 14" which is about parallel for me. I did squats to touching the 14" box, but not box squats (didn't sit back on the box). Knees felt good not sitting back on the box. Added weight real slow and just worked up with about 60-90 seconds rest between sets. Worked up to 3 sets at 115#'s. Still very light, but they felt great, felt like I was really squatting for the first time in a LONG time. Things just seemed to "click". Perhaps all the knee work the lsat couple of weeks is working. I was elated!  

Next was OHP working up to 3 sets @RPE 8.  I have a real hard time judging RPE on OHP. As soon as things get "heavy", everything feels like RPE9, even when I know it's not. I struggle with overshooting and leaving too many reps in the tank. I usually overshoot. I did a backoff set on short rest that felt awesome. Then I did RDL's. Not real heavy, but worked up to 3 working sets that were supposed to be @RPE8.  They were probably RPE 6,7,7-ish. Didn't want to overdo it on my knees. Started workout with 2 mins knees out hold and finished with another 2 mins. Good WO

Nutrition/Weight:

I weighed 182.0 this morning. Feeling good. Definitely the best I've looked and felt over 180#'s.

Tue 6/23/20 - Knee Accessory

Garage Gym

(KneeOut)2mins,2.5mins

(CalfRaise)3x20

(TibialisRaise)3x20

(HangLegRaise)10/10,10/8,10/8

(Flexibility)

40 mins 

Knee accessory day. Started with knee out hold for 2.5 minutes.  Then I did 3 circuits of calf raise, tibialis raise, hip flexor.  For hip flexor (hanging leg raises) I did 3 sets of 10 and got toes to bar for reps of 10,8,8.  Meaning, I did 10 reps each set and got toes up to the pullup bar 10 reps on first set, 8 reps on 2nd set and did 2 more as high as I could get them, same for 3rd set.  Finished up with flexibility (stretches: calf, quad, ham, piriformis, inner ham).

Nutrition/Weight:

I weighed 184.0 this morning.

Mon 6/22/20 - Knee Strength

Garage Gym

(KneeOut)2mins,2.5mins

(StepUp3.75")4x10,1x50

(SplitSquat12")4x5,1x25

(Flexibility)

(Hang)3x40sec

57 mins 

Knee strength day today. Started with knee outs (1 in the morning, 1 during workout).  Then step up's @3.75" (35+15 # plates). These felt good today.  Next were split squats. Knees felt the best they have going through this workout.  It's never supposed to be painful, but today it felt good. So did flexibility.  Knees/legs feeling good. Making progress. Finished up with 3 hangs on the pull-up bar.

Nutrition/Weight:

I weighed 184.0 this morning.

Sun 6/21/20 - Full Body (Deadlift)

Garage Gym

(Deadlift)135x6,165x6,185x6,6,6

(Incline)125x6,145x6,155x6,165x6,6,7

(DBShldr)50x11,40x11,10,30x10

(KneeOut)2mins,2mins

(Crunch)15#x15/+5,5,5,5

60 mins 

Started with deadlift today. First time deadlifting in a long time. Knees have been feeling good, so I wanted to start working deadlifts back in. Started VERY light and worked up to 3 sets at a weight I'll plan to build on. Felt good.  Next was incline working up to 3 sets @RPE8. Solid work.  Then shoulder press. Finished up with 2 sets knee outs and some weighted myo-reps. Solid WO.

Nutrition/Weight:

I weighed 183.6 this morning.

Fri 6/19/20 - Full Body (Low Incline)

Garage Gym

(LowIncline)135x6,155x6,165x6,175x6,6,6

(PendlayRow)145x8,155x8,165x8,8

(CalfRaise)3x20

(TibialisRaise)3x20

(HangLegRaise)3x10

(KneeOut)2mins

55 mins total

Started with low incline working up to 3 sets @RPE8.  Top sets were RPE 8,8,9.  Then I did pendlay rows for 4 sets instead of myo-reps. Next were knee strength accessories. Leg raises/hip flexors were really good.  I got toes to bar for 8, 7, & 6 of the 10 reps for set 1-3, respectively. 

Nutrition/Weight:

I weighed 183.0 this morning.

Thu 6/18/20 - Knee Strength

Garage Gym

(KneeOut)2.5mins

(StepUp3.75")4x10,1x50

(SplitSquat12")4x5,1x25

(Flexibility)

51 mins total

Knee strength day. There's 2 of these a week (Mon/Thu).  The program has different exercises on Mon and Thu, but Thursday's movements are more advanced and I'm not able to do them yet, so the advice is to repeat the Monday workout.  I moved the height for step ups back up to 3.75 inches (35 and 15 pound plates stacked) today and I was able to complete the split squat routine for the first time. In the past I've started with just the warmup (4x5), then added 1x10 and 1x15, but today I was able to get through the 25 reps each leg.  My goals are to keep increasing the height on step ups and decreasing the height on split squats.  Felt good about these today.

Nutrition/Weight:

I weighed 183.6 again this morning.

Wed 6/17/20 - Full Body (Squat)

Garage Gym

(Squat)75x6,95x6,115x6,135x6,6

(OHP)75x6,95x6,110x6,120x6,115x6,6

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

(Flexibility)

67 mins total

Decided to do squats today. They felt good. Kept them light, but felt good to do them.  Knees good. Next was OHP trying to work up to 3 sets @RPE8. 120 was RPE9, so I backed off for 2 more sets.  Then I did RDL's. Hamstrings were tight, so I kept these fairly light.  Then I did the flexibility routine. 

Nutrition/Weight:

I weighed 183.6 this morning. Feeling good after dropping the bloat from Sunday's refeed.

Tue 6/16/20 - GPP

Garage Gym

(SealRow)35x15,40x12,12

(BandExt)3x13

(BBCurl)55x12,12

(Delt)15x11,10

(KneeOut)2mins

(CalfRaise)3x20

(TibialisRaise)3x20

(HangLegRaise)3x10

41 mins total

Started with seal rows and triceps band extensions superset.  Next was barbell curls and delt raises. Bumped up the weight on delt raises. Then I did knee accessory strength work.  I got toes to bar on first 5 reps of leg raises. First time for that.  

Nutrition/Weight:

I weighed 185.0 this morning.

Mon 6/15/20 - Knee Strength

Garage Gym

(KneeOut)2mins

(PartickStepup3.5")4x10,1x50

(SplitSquat12")4x5,1x15

(Flexibility)

44 mins total

Just did knee strength today. 

Nutrition/Weight:

I weighed 186.6 this morning after big carb refeed last night.

Sun 6/14/20 - Full Body (RDL)

Garage Gym

(RDL)135x6,185x6,215x6,235x6,245x6

(Incline)115x6,135x6,150x6,160x6,6,7

(DBShldr)50x11,40x10,9

(KneeOut)2mins

53 mins total

Started with RDLs (still not doing deadlifts). Next was incline working up to 3 sets @RPE8. Solid work here. Next was shoulder press @90 degrees. Also did knee out for 2 mins.

Nutrition/Weight:

I weighed 183.6 this morning.  Feeling good. Starting to look pretty good. Not much more to lose before just hitting maintenance for a while.

Sat 6/13/20 - GPP

Garage Gym

(Pullups)10,8,8

(EZSkulls)60x12,11,10

(Curl)25x13,25Hx13

(Delt)10x15,15

(Crunch)20#x15/+3,3,3,3,3

(KneeOut)2mins

(Flexibility)

50 mins total

Tried doing band pulldowns, didn't work. So I did pull-ups. Hadn't done these in a while. Felt pretty good about these reps. Then I did skull crushers with the EZ bar & 25's on each side. Then curls and delt raises. Next was weighted crunches for myo-reps. Finished with flexibility.

Nutrition/Weight:

I weighed 183.2 this morning.

Fri 6/12/20 - Full Body (Incline)

Garage Gym

(LowIncline)125x6,145x6,160x6,170x6,6,6

(PendlayRow)125x16/+5,5,5,5,5

(CalfRaise)3x17

(TibialisRaise)3x15

(HangLegRaise)3x10

(Flexibility)

66 mins total

Started with low incline working up to 3 sets @RPE8. Skipped squats since I'm doing so much other knee rehab work. Then I did Pendlay row for myo-reps.  Then I did accessory strength exercises (calf, tibialis, hip flexor).  Finished with flexibility routine (calf, quad, hamstring, piriformis, inner ham). 

Nutrition/Weight:

I weighed 184.4 this morning.

Thu 6/12/20 - Knee Strength + GPP

Garage Gym
(KneeOut)2.5mins+2mins
(PatrickStepUp3.75")4x10,1x50
(SplitSquat)4x5
(HighRow)115x10,10,10
(DBTriExt)30x12,12
(Flexibility)

53 mins total

Started the day with knee strength. I think I went too deep on knee outs because my knees were popping like crazy. Then I also went slightly higher on step ups. When I got to split squats, my left knee started bothering me, so I just did the warmup.  Today as I write this, my R knee is REALLY stiff. It's a step back, I just need to manage it and build back up.

For GPP I just did some barbell high rows and rolling DB triceps extensions. Finished up with flexibility.

Nutrition/Weight:
I weighed 184.2 this morning.  Feeling pretty good.

Wed 6/10/20 - Full Body (Squat) + Flexibility

Garage Gym
(Squat)6@RPE7,6,8x2 - skipped
(OHP)95x6,105x6,115x6,6,6
(RDL)145x8,195x8,225x8,8
(KneeOut)2.5mins

Flexibility
(Calf)2x60
(Quad)2x90
(Hamstring)40/leg
(Piriformis)2x90
(InnerHam)3mins

61 mins total

Today would've been squat day as main movement, but since I'm doing so much knee work every day, I skipped squats today. I warmed up with knee out for 2.5 mins and I think I'm getting progressively deeper, which is the goal. Then I did overhead press working up to 3 sets @RPE8. Then I did RDL's working up to 2 sets @RPE8.

Then I did the flexibility routine, which takes 24-26 minutes.

Nutrition/Weight:
I weighed 184.4 this morning.

Tue 6/20 - GPP + Knee Accessory

Garage Gym
GPP:
(SealRow)40x14,12,12
(OHTri)70x12,60x13,13
(Curl)30x12,30Hx12
(Delt)10x15,15
(Plank)10x45/15

Knee Accessory + Flexibility
(KneeOut)2.5mins
(CalfRaise)3x15
(TibialisRaise)3x15
(HipFlexor)3x12
(Flexibility)
-calf 2x90
-hamstring 36/leg
-quad 2x90
-piriformis 2x90
-inner ham 2mins

72 mins total

GPP + Knee accessory day.  Started with seal rows and triceps superset. I hadn't done seal rows in a while and they felt good. Next was curls and delt raises superset. Then planks for 10 minutes with 45 second hold, 15 second rest, 90 second hold for the 10th rep. These got hard fairly quickly.

For knee accessory I did knee out hold for 2.5 minutes. These are getting lower (more bend in the knee), so I'm progressing. Then 3 circuits of calf raise, tibias raise, hip flexor (hanging leg raise). Finished with the flexibility routine for calf, hamstring, quad/hip, piriformis, inner hamstring.

Knees are feeling good! This knee program is a big commitment. Every week there's 2 strength days, 2 accessory day, flexibility 6 days a week, 1 rest day. If my knees continue to feel better, it will be worth every minute and ounce of energy spent. On top of this, I'm doing a 3-day powerbuilding routine + 1-2 days GPP.

Nutrition/Weight:
I weighed 185.4 this morning.

Mon 6/8/20 - Knee Strength

Garage Gym
(KneesOut)2mins
(StepUp3.5")4x10, 1x50
(SplitSquat12")4x5, 1x15
(Flexibility)
-calf 2x90
-hamstring 36/leg
-quad 2x90
-piriformis 2x90
-inner ham 2mins

52 mins

I weighed 185.0 this morning. Pretty good for a Monday.

Sun 6/7/20 - Full Body (RDL)

Garage Gym
(RDL)205x6,225x6,240x6
(Incline)125x6,145x6,160x6,170x6
(DBShldr)50x10,40x11,10

42 mins

Knee Flexibility

18 mins

60 mins total.

Hiked ~5 miles w/ 1000 foot elevation gain yesterday. First real hike in a LONG time. Knees felt good today.

Workout started with RDL (still not deadlifting, especially while doing the ATG Knee Ability program) and worked up to a "heavy" set. This was supposed to be @RPE9, but this was probably an 8.  Next was incline, working up to a set @RPE9. Pleased with this. Then DB shoulder press was 70% AMRAP + 63% 2x12. We used to do these one notch on the bench back from 90 degrees.  We switched to doing them at 90 and there's a HUGE difference both in weight I can use and how it feels. Much more a shoulder movement.

Nutrition/Weight:
I weighed 187.6 this morning. Went for our first real hike with Taryn yesterday in Pisgah National Forest. Stopped at Mamacitas Taco Temple in Asheville after, then had yogurt, oatmeal cake and cereal late night. A bit bloated this morning, but good considering all the carbs. Weight is coming along fairly well.

Sat 6/6/20 - John Rock Hike, Pisgah National Forest

We took Taryn on her first real hike.  Left around 8:30 am and drove 2.5 hours to Pisgah National Forest and did the John Rock hike. It's a ~5 mile loop to the top of John Rock.  John Rock is a big exposed rock face that overlooks the Blue Ridge mountains and a great view of Looking Glass Rock.

It was great to get out. Taryn cried at first, struggling to fall asleep in Sarah's front carrier, but then slept, was awake at the top of the rock, then slept on the way down.

We went to Mamacitas Taco Temple in Asheville after the hike.  Long day for a 5 mile hike, but it was great to get back into the mountains. It had been way too long.  Got home around 8PM.

5 miles, 3:15 hike time.

Fri 6/5/20 - Full Body (Incline) + knee rehab

Garage Gym
(LowIncline)135x6,155x6,165x6,175x6,180x6
(PendlayRow)115x15/+5,5,5,5,5
(CalfRaise)3x12
(TibialisRaise)3x12
(HangLegRaise)3x10
(SeatedGoodmorning)10x15,15,15
(Stretch)Calf,Ham,Quad,Piriformis,InnerHam

66 mins

Started with low incline working up to a set @RPE9. This felt heavier than I thought it would working up. I think weight loss has taken a small toll. Next was pendlay rows for myo-reps.  Then I did knee accessory strength work and flexibility exercises.

My powerbuilding program called for squats (sets of 10 working up to a set @RPE9) today, but I can't do squats and all the knee strength, accessory and flexibility work.

Nutrition/Weight:
I weighed 184.4 this morning. First time under 185 in a long time.  Need to eat a bit more tonight. Weight is coming off a bit too quickly this week.

Thu 6/4/20 - GPP + Knee Rehab

Garage Gym
GPP
(Pullups)8,8,8
(OHTri)60x12,12,12
(Curl)30x10,30Hx10
(Delt)10x12,12
(Crunch)20/+5,5,5,5

Knee Rehab
(KneesOut)2Mins
(PatrickStepUp3")4x10,1x50
(SplitSquat)4x5
(Stretch)Calf,Ham,Quad,Piriformis,InnerHam


66 mins

Started with knee strength exercises (Knees Out, StepUps and Split Squats), then did GPP work (Pullups, triceps, biceps, delts, abs), then finished up with stretching routine.  The stretch routine is daily.  I think it's beneficial, but it takes me 26 mins. That's a fairly large time commitment on top of the knee strength and agility movements, plus strength programming and GPP work.  All in a deficit.  Gotta be careful here not to overdo it. 

Nutrition/Weight:
I weighed 185.0 this morning. Weight is pretty good. I'm not lean yet, but this is definitely the leanest I've been at 185 pounds.

Wed 6/3/20 - Full Body (Squat) + Knee Rehab (1st day of Powerbuilding I program)

Garage Gym
(BoxSquat16")95x6,115x6,135x6,145x6,155x6
(OHP)75x6,95x6,105x6,115x6,120x6
(RDL)125x8,175x8,205x8

43 mins

Knee Rehab
(KneesOut)2Mins
(CalfRaise)3x12
(Tibialis Raise)3x10
(HangLegRaise)3x10
(JeffersonCurl)3x10
(Stretch)Calf,Ham,Quad,Piriformis,InnerHam

44 mins

Total 87 mins

Started with ATG rehab strength work, then did my workout, then finished with ATG knee stretching.

Today was first day of a new barbell medicine template - Powerbuilding I.  Started with squats working up to a top set (still light).  Not sure if I should really be squatting while I take on the knee rehab template.  I'll have to keep careful watch on it to make sure I don't overdo it.  Next was OHP working up to a stop set @RPE9. Finished with RDL's.  Quick workout, but add in the knee rehab and it was almost and hour and a half. I had to split it up between work meetings.

Nutrition/Weight:
I weighed 185.4 this morning.

Tue 6/2/20 - GPP + Knee Rehab

Garage Gym

Knee Rehab
(KneesOut)2Mins
(PatrickStepUp2")4x10,1x50
(SplitSquat12")4x5
(Stretch)
-Calf 2x90
-Ham 35 reps each leg
-Quad 2x90 
-Piriformis 2x90
-InnerHam 2 mins

GPP
(InvertRow)15,13,13
(OHTri)60x15,70x10,10
(Curl)30x10,30Hx10
(DBDeltRaise)10x15,15
(Plank)10x40/20

40 + 31 = 71 mins

Started ATG knee rehab program today, plus did a GPP workout.  Knee rehab seemed good. I need to be careful not to overdo it though, which tends to be one of my downfalls.  I started with the strength portion of the knee program, did GPP and finished with the stretching portion of the knee program.

GPP was good. Started with inverted rows and overhead triceps extensions. Went heavier on overhead tri's today, but still not as heavy as I used to do. I used to do 75-85 pounds.  Next were 2 sets of curls and DB delt raises.  The delt raises were same motion as the rope delt raise, but with DB's. Finished with 10 reps of planks, 40 seconds on, 20 seconds rest, 2 mins on the last hold.

Nutrition/Weight:
I weighed 185.8 this morning.

Sun 5/31/20 - Full Body (Incline)

Garage Gym
(LowIncline)135x8,150x8,160x8,170x8,155x8,10
(BoxSquat16")75x10,85x10,95x10,10,12
(DBShldr)60x9,50x10,9,9,35x10
(FeetUpPushup)18,15
(Crunch)15,15

72 mins

Started with low incline working up to a set @RPE9, then backing off for 2 sets. Next was box squats, short rests, light weight. Knees are feeling good, want to keep it that way. Making progress here.  Next was DB shoulder press.  I did a heavy set, then 4 back-off sets.  The last one was short rest.  Finished with feet up pushups and crunches. Solid WO.

After being away for a week and doing a couple different workouts with dumbbells, it was good to get back into the garage gym this week.  The first workout back was rough, but the week rounded out nicely and finished with some good momentum.

Nutrition/Weight:
I weighed 187.4 this morning.

Sat 5/30/20 - GPP

Garage Gym
(HighRow)95x12,115x12,12,12
(OHTri)50x15,60x13,13
(BBCurl)65x10,10,55x12
(RopeDelt)12.5x18,18,18
(Plank)10x40/20
(HangClean)55x5,75x5,95x5,115x5,5,5,5
(BandSit)4x30

62 mins

GPP workout today. Started with high row and overhead triceps extensions.  High row is basically a bent over row, but keeping my back more upright.  Next were barbell curls and rope delt raises. Then I did 10 mins planks, holding 40, resting 20.  Held last plank for 90 seconds.  I wanted to do some power/hang cleans.  Since I still had 55#'s on the bar from curls, I warmed up there and worked up to something that felt like a working weight and did 4 sets. Something different and fun. Finished up with band sits.  Good GPP session.

Nutrition/Weight:
I weighed 187.2 this morning.

Fri 5/29/20 - Full Body (Squat)

Garage Gym
(BoxSquat16")95x8,115x8,135x8,8,115x8
(OHP)75x8,85x8,95x8,105x8,110x8,100x8,8,8
(RDL)135x10,165x10,195x10,10,10
(BandSits)3x40

70 mins

Started with box squats and worked up to 135 for 2 sets, then a back-off set on short rest. Since squats are light, all rests were fairly short, but the back off set was 45-60 second rest. Next was OHP and I wanted to work up to a set @RPE9, then back-offs.  I tend to overshoot the top set which makes back-off volume low. Today I hit a good 9, then backed off 10% for 3 good sets.  The program calls for backing off 5%. If I do that, I'm right back at RPE9 and I wanted the volume today.  Next was RDL's. First set was really a warmup and then I worked up to 3 working sets.  Finished with band sits.  Solid WO.

Shoulders and knees felt good.

Nutrition/Weight:
I weighed 188.2 this morning.