Thu - 7/30/20 - Knee Ability

Garage Gym

(KneeOut)2mins

(Tibialis14")25

(FHLCalfRiase)25

(Tibialis13")25

(KOTCalfRaise)25

(PatrickStepUp10")25

(Hamstring)30

(L-Sit)60,60

(OuterGlute)60

25 mins 

Knee ability routine today. Switching what I was doing a little bit, reducing stress and frequency.  So it's less work, and taking out split squats for now which seemed to be aggravating my left knee a lot, and doing it 3 times a week instead of doing something every day.

Nutrition/Weight:

181.0 this morning. Coming back down nicely.

Wed 7/29/20 - OHP

Garage Gym

(OHP)barx12,75x6,85x3,95x6,115x4,130x3,140x3,115x6,105x6,6,6,6

37 mins 

Still babying my knees and today would have been squat, OHP, RDL's.  So, I just did OHP. Worked up to a heavy triple and overshot RPE. 2 reps would have been about RPE8-9, the 3rd rep was  9.5. Backed off to a set of 6 at REP9, then backed off again for sets of 6 until RPE9 again. Real good pressing for me today.

Nutrition/Weight:

183.0 this morning

Tue 2/28/20 - GPP

Garage Gym

(InvertRow)16,15,15

(TibialisRiase)22,20,20

(DBTri)30x13,12,12

(KOTCalfRiase)20,20,20

(Curl)30x12,30Hx10,25Hx10

(DeltRiase)10x15,15,15

(LSit)8x10sec

(KneeOut)2mins

(Flexibility)

60 mins 

Started with combo of inverted row, tibialis raise and DB triceps extensions. Next was Knees Over Toes (KOT) calf raises, curls and delt raises.  Then L-Sits. These are a bitch. Goal is to hold an L-sit for 60 seconds. Well, I couldn't even get my heels off the ground for more than a second.  So, I did 8 sets of 10 seconds trying as hard as I could to get in L-sit position with heels off the ground. Abs and hip flexors were activated and on fire! Lot of work to do here.  I need to find a progression to actual L-sit. Finished up with knees out and flexibility. Knees slowly coming around.

Nutrition/Weight:

184.2 this morning after week of vacation

Sun 7/26/20 - Full Body (Paused Bench)

Garage Gym

(Bench2CtPause)115x6,135x6,150x6,160x6,6,6,6

(DBIncline)60x10,70x10,60x12

(CalfRaise)3x20

(Tibialis)3x20

(LegRaise)3x10

(KneeOut)2min,2min

53 mins 

Started with 2 count paused bench. Felt really good.  Last workout I did this I worked up to 155#s and did 2 top sets.  Today I went to 160# and did 4 top sets. Next was DB incline.  I planned to skip the warmup and do 3 sets w/ 60# DB's.  But first set felt pretty light, so I bumped up and did a set with 70's, then back down to 60's for 12 reps.  Good pressing today.  Then I did strength accessory work, leg raises and knee out for 2 sets.  Solid first workout back in the garage gym.

Nutrition/Weight:

186.0 this morning. Weight is high this morning because I ate a lot of cereal last night right before bed. Still feeling pretty good after a week on vacation.

Fri 7/24/20 - Full Body (Floor Press) - OBX

OBX Driveway

(DBFloorPress)45x26/+8,8,8,8

(KneeOut)2mins,2mins

(StepUp4")4x10,50

(SplitSquat)4x5

(DBRow)45x15,15,15,15

(DBShldr)45x12,7,30x12

(OHTri)45x15,12,10

(Flexibility)

70 mins 

Started with myo-rep DB floor press. Next I did knee strength instead of squats. My knees have been really tight lately and my left knee was sore during split squat warmups so I stopped after warmups.  Next was DB rows for 4 sets.  Next was DB shoulder press, then overhead triceps.  Also did the flexibility routine.

Nutrition/Weight:

No idea, I'm on vacation

Wed 7/22/20 - GPP - OBX

Garage Gym

(DBShldr)45x10,10,8,8,8,8,8

(DBRow)45x15,15,15

(FeetUpPushup)20,15,13

(BandPull)3x15

(CalfRaise)3x20

(Tibialis)3x20

(KneeOut)2mins,2mins

52 mins 

Started with shoulder press for 7 sets. Solid volume here. During rest period I did calf raises.  Then I did 1-arm DB rows with tibialis raises during rest periods. Next I did feet up pushups with band face pulls. 

Nutrition/Weight:

No idea, I'm on vacation

Tue 7/21/20 - Knee Strength + GPP - OBX

Garage Gym

(KneeOut)2.5,2.5

(StepUp4")4x10,1x50

(SplitSquat)4x5

(DBTri)30x12,10,8

(DBRow)12,12,12

(Plank)40/20x8mins

(Flexibility)

60 mins 

Left knee has been really tight. I started with 4" step ups and knee felt good. Split squats bothered left knee right away. I did the 4x5 warmup to see if it loosened up, but it didn't so I stopped there. Then I did DB triceps extensions, lying on my back. Then DB rows and then 8 minutes of 40/20 planks.  I also did the flexibility routine.

Nutrition/Weight:

No idea, I'm on vacation

Sun 7/19/20 - Full Body (SLDL) - OBX

Garage Gym

(SLDL1Leg)45x10,10,10

(DBFloorPress)45x22/+7,7,7,7

(DBShldr)45x11,30x12,12,12

35 mins 

Quick morning workout at the beach. We brought a few DB's so we have limited options, but better than nothing. Started with single leg SLDL, kept rests 20-30 seconds. Next was DB floor press with myo-reps. Finished up with 4 sets shoulder press.

Nutrition/Weight:

No idea, I'm on vacation :)

Fri 7/17/20 - Full Body (Low Incline) - very good pressing day

Garage Gym

(LowIncline)125x6,155x4,185x2,200x2,210x2,220x1,185x6,175x6,6

(KneeOut)2mins

(StepUp4")4x10,1x50

(SplitSquat12")4x5,1x25

(SealRow)60x12,50x10,40x12,12

70 mins 

Started with low incline working up to a single @RPE8, then back off for 6@9, -5% for sets of 6 until @RPE9 again.  I'm still getting used to singles. 210x2 moved really well, 220x1 was @9 instead of @8. First back off to 185 felt good and then 2 sets at 175 were both solid. One of my best pressing days. Really pleased with progression while losing weight.  Next were squats, but since I squatted Wednesday, I did knee strength routine with step ups and split squats. Left knee is still a bit wonky, but getting better.  Finished up with seal rows. First set I went heavy, then dropped twice to keep rep range where I wanted.  Really solid WO today. Very pleased.

Nutrition/Weight:

I weighed 180.6 this morning. I weighed 180.0 yesterday. Lowest of the year.

Wed 7/15/20 - Full Body (Squat)

Garage Gym

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

(OHP)bar,65x7,85x3,95x3,115x2,130x2,140x2,145x1,115x8,6

(SLDL)135x8,185x8,8,8

(LegRaise)3x10

(KneeOut)2mins

(CalfRaise)3x20

(Tibialis)3x20

56 mins 

Started with squats, kept it light, knees felt good again (finally). Next was OHP working up so a single @RPE8. Last week my top weight was 140. Today I did that for a double and felt good so I bumped up to 145 and figured that would be @RPE8+. It was definitely a 9. Backed off to 115 for 2 sets. Really pleased with OHP today. Next was SLDL (fairly light) paired with hanging leg raises. Finished up with knee accessory work. Solid WO. Never got around to doing flexibility routine.

Nutrition/Weight:

I weighed 182.4 this morning. 

Tue 7/14/20 - GPP + Knee Strength

Garage Gym

(InvertRow)18,15

(TriExt)70x10,60x15

(Delt)10x15,15

(KneeOut)2Mins

(StepUp3.75")4x10,1x50

(SplitSquat12")4x5,1x25

(Flexibility)

53 mins 

GPP day and knee strength day. I was feeling really beat up after the weekend and Fri/Sat/Sun workouts so I kept GPP to 2 sets. Started with inverted rows, overhead triceps extensions and delt work. Rows felt good, triceps not so much. 70's hurt my elbows so I dropped to 60's.  I didn't bother with curls today.  Then I did knee out warmup and went into step ups. Right knee feeling great, left one still a bit wonky. Then I did split squats. I stayed shallow on the left side because when I went full ROM there was a little bit of pain so I stayed away from that. Finished up with flexibility routine.

Nutrition/Weight:

I weighed 184.0 this morning. 

Sun 7/12/20 - Full Body (SLDL) + camping

Garage Gym

(SLDL)40x6,50x6,60x6,70x6,60x8,8

(Bench2CtPause)115x6,145x6,155x6,6

(DBIncline)50x11,60x10,10,10

(Flexibility)

65 mins 

Deadlift day, which I'm still really cautious about so I did 1-leg SLDL working up to a set of 6, then backing off for 2 sets of 8. Next was 2 count paused bench. Had to go fairly light here for strict 2 count pauses.  Really worked the chest. Then we did DB incline.  I didn't think I'd get through 4 sets, but really solid effort.  Finished up with flexibility. Solid workout on about 3 hours sleep camping last night at Murrow Mountain state park.

Nutrition/Weight:

I weighed 181.8 this morning. 

Sat 7/11/20 - GPP (Good Pull-ups)

Garage Gym

(Pullups)10,8,8

(Triceps)60x12,12,12

(Curl)60EZx12,30x10,25Hx12

(Delt)15x13,10x15,15,15

(LegRaise)3x10

(Calf)310

(Tibialis)3x20

(Flexibility)

68 mins 

GPP day. Decided to do pull-ups since we did rows yesterday. Solid effort for not doing them much lately, we supersetted them with triceps extensions with the EZ bar. Next we did curls and delts.  I started curls with the EZ bar, but that really bothered my R shoulder so I switched to DB's. Delts we did front, side, back x 2. Then I did the knee accessory routine. Hard GPP day!

Nutrition/Weight:

I weighed 183.2 this morning. 

Fri 7/10/20 - Full Body (Low Incline)

Garage Gym

(LowIncline)125x6,155x3,175x3,190x2,200x1,210x1,215x1,175x6,7

(SealRow)50x12,40x12,12,12

(StepUp4")4x10,1x50

(SplitSquat12")4x5,1x25

(KneeOut)2mins

64 mins 

Started with low incline working up to a single @RPE8, then backing off for sets of 6 until @RPE9. Next were seal rows, then knee strength routine.  Skipped squats as 2nd movement in the WO while left knee gets better.

Nutrition/Weight:

I weighed 182.4 this morning. 

Wed 7/8/20 - Full Body (Squat)

Garage Gym

(OHP)bar,75x5,95x5,115x3,130x2,140x1,110x6,9

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

(KneeOut)2m,2m

(StepUp3")4x10,1x50

(SplitSquat)4x5,1x25

55 mins 

Skipped squats today and did knee strength workout. Knees are feeling better but left knee still isn't there. I reduced height of step ups to 3" and box to 12" to stay on the conservative side. Step ups felt good, split squats were a little dicey on left side, but overall I felt good about this work.

Then we did OHP working up to a single @RPE8. My top set was @RPE9.  130x2 felt pretty easy, but 140 didn't move the way I thought it would. Then I dropped to 110 and did a set of 6 @RPE8 and then my last set felt REALLY good. Pushed reps to @RPE9 for 9 reps. Solid work. Finished up with SLDL, not really pushing the weight.

I did something early in the WO to my left scapula? Somewhere in my left side down and central from my shoulder. Feels like some kind of slight strain, almost like a stiff neck, but not in my neck :)

Nutrition/Weight:

I weighed 184.0 this morning. This was puzzling.  I weighed 183.8 yesterday and ate really clean. I'm not worried about the #, but it just seemed odd that my weight was higher then Monday and Tuesday.  My weight is normally highest M/T after some good meals over the weekend and then drops W/H. Anyway, feeling pretty good.

Mon 7/6/20 - Full Body (Deadlift)

Garage Gym

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

(Incline)115x10,135x5,150x3,165x3,180x1,190x1,195x1,165x6,155x6,6

(DBShldr)50x12,40x10,10,9

(KneeOut)2mins,2mins

62 mins 

Started with SLDL instead of deadlift today. Felt fairly easy, but that was the plan for today since knees are still recovering. Next was incline working up to a single @RPE8. 190#'s felt really good. I bumped up to 195 and I don't know if I miss grooved it, or what, but it felt a lot heavier & was @RPE9. I backed off to 165#'s for 6 reps @RPE9, then backed off again for 2 sets @PRE8. Solid work.  Next was shoulder press, 1 heavier set and 3 back-off sets. Warmed up and cooled down with 2 mins knee outs.

Nutrition/Weight:

I weighed 183.4 this morning.

Sun 7/5/20 - GPP

Garage Gym

(InvertRow)15,15,15

(DBTri)30x12,12,70x13

(Curl)30x15,30Hx10,25Hx12

(DBRaise)15x12,12,10x15

(CalfRiase)3x10

(Tibialis)3x20

(Flexibility)

(Plank)40/20x10

65 mins 

GPP day. Did a circuit of inverted rows, triceps, calf and tibialis raises. Then I did curls and DB raises. Next was flexibility routine. Finished up with planks for 10 minutes, 40 second hold/20 second rest. solid.

Nutrition/Weight:

I weighed 184.6 this morning. 

Sat 7/4/20 - Full Body (Low Incline) - Heavy single

Garage Gym

(LowIncline)135x3,155x3,175x2,185x2,195x2,205x2,210x1,175x6,6

(PendlayRow)145x15/+5,5,5,5,5

(KneeOut)2mins

(StepUp3")4x10,1x50

(LegRaise)3x10

61 mins 

Target was to work up to a single @RPE8, then back off for 2 sets of 6 @RPE8. I haven't done a single in about forever, so it took a while working up. Pleased with working up to 210#'s and the back off sets were good at 175. I skipped squats because my knees are still recovering. Next was Pendlay row myo-reps. Then knee strength work: knee out for 2 mins, then step ups.  I went down to 3" step and I skipped split squats. Finished up with leg raises.

Nutrition/Weight:

I weighed 183.6 this morning.

Wed 7/1/20 - Full Body (Squat)

Garage Gym

(Squat)barber,75,85,95,125x6,6,6

(OHP)barx10,75x4,95x3,115x2,125x1,135x1,110x6,6

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

(Flexibility)

79 mins 

Started with squat. Felt good warming up. Made too big a jump from 95 to 125 I think and also started trying to get too deep. Left knee a little sore, but overall felt pretty good. Next was overhead press working up to a single @RPE8, then backing off for set of 6@RPE8.  2nd back off set was @RPE9, so I stopped there. Finished up with RDL's and the knee stretch routine. Solid WO early this morning. Still soaked with sweat, warm and humid.

Nutrition/Weight:

I weighed 181.8 this morning. Lowest of the year.