Wed 9/29/21 - Full Body (Squat)

Garage Gym

(Squat)95x8,115x8,135x8,145x8,8,12

(Incline)125x8,145x4,165x2,185x1,195x1,145x8,8,8

(DBSLDL)40x8,50x8,60x8,70x8,8

55 mins

Started with squat for 8@RPE 6,7x3. Felt pretty good working up. Thought top sets were around RPE7, but last set I did 12 @PRE8.5-9, so...

Next was Incline for 1@8, 2x8@70%. The back offs felt heavier than weeks past and I felt a pain in my R shoulder near lockout. Like a bit of a strain in my shoulder. Nothing major, just noting it.  I supersetted incline with DB SLDL, which I'm really starting to enjoy. Worked up to 70#DB's today which is the heaviest I've gone so far. Solid WO.

Nutrition/Weight:

181.4

Tue 9/28/21 - GPP + Knee Ability

Garage Gym

(InvertRow)15,13,11

(Tibailis)22,15,15

(DBTri)35x12,40x11,8

(BBCurl)65x12,8,55x10

(LegRaise)3x12

(SeatDelt)15x12,12,12

(RevNordic)3x12

33 mins

GPP and some knee ability work. Nothing much to write about, just getting some work in.

Nutrition/Weight:

183.4

Sun 9/26/21 - Full Body (Deadlift) Ironbound Gym

Ironbound Gym

(Deadlift)135x6,185x6,225x6,275x3,315x2,335x1,355x1,365x1,375x1,325x3,3,3,3

(FeetUpBench)95x8,135x8,155x8,165x8,8,8

(IsoInc)45x10,55x10,10,10

(PushDn)135x12,150x10,10

75 mins

Deadlift was 1@8, 4x3 @ 80%.  Warming up felt good and I got a fair amount of singles in as they kept feeling good. Heaviest I've gone in a while. Top single was @RPE8.5ish.  Backed off to 80% and these felt good throughout.  Next was feet up bench for sets of 8 @PRE 6,7,8x3. Then I did 3 sets of iso inlince plate loaded machine.  Finsihed up with some triceps work. Really good WO. Picked up a zip up hoodie from Ironabound!

Nutrition/Weight:

NA - In Williamsburg at Mom and Dads' for the weekend with Gregg.

Sat 9/25/21 - Fishing Trip w/ Gregg

Fishing charter with Gregg leaving from Williamsburg. Not great fishing, but great having time together. Great having time with Mom and Dad and Gregg.

Thu 9/23/21 - Full Body (Bench)

Garage Gym

(Bench1Ct)125x6,146x6,165x2,185x1,205x1,215x1,225x1,185x6,170x6,6,6

(Pullups)12,6,6,8

40 mins

Started with paused bench for 1@8, 6@9, 6@70% x 3.  Top single was a bit over @RPE8, but felt decent. First back off set was @RPE8.5, other backoffs were on short rest @RPE7,7,8.5.  Pleased with this effort. Next I did pullups to finish the workout. Did AMRAP @PRE9 for first set, then did sets of 6. Felt good so last set did 8 reps WPRE9.  I did a full body WO yesterda and am travelling tomorrow but I wanted to get my bench workout in, so just did bench and pullups.

Nutrition/Weight:

181.2

Wed 9/22/21 - Full Body (Squat)

Garage Gym

(Squat)BWx8,barx8,95x8,125x4,155x8,165x8,135x8,10

(Incline1Ct)95x8,125x8,135x8,8,8

(DBSLDL)40x8,50x8,60x8,8

40 mins

Started with squat working up to 8reps @PRE8, then backing off for 2 sets. These felt really good and I did 10 reps last set. Next I supersetted paused incline and 1 leg DB SLDL's.  I kept it a bit light on incline because I'm not taking a rest day tomorrow and will be benching. Went heavier on SLDL's than past couple weeks and I'm enjoying these for what they are, and for the balance and core aspect.

Nutrition/Weight:

180.4 

Mon 9/20/21 - Full Body (Deadlift)

Garage Gym

(Deadlift)185x6,225x3,275x3,315x1,335x1,275x6,6,6,10

(FeetUpBench)95x8,125x4,145x4,165x8,175x8,180x8,170x8

(DBInc)60x10,50x10,10

50 mins

Backpacking trip this weekend and I carried around 55-60 pounds back up the mountain yesterday. Back was fatigued and everything felt heavy warming up. I worked up to a single @RPE8. It was fairly light, but still felt heavy today. Back off's started OK and got better as I went. Last set feeling really goood and did 10 reps instead of 6, and still @RPE8.  I supersetted bench along with deadlifts working up to 8reps @PRE 7,8,9 -5%, 1x8. Actual RPE's were @RPE 6, 8, 9, then the first back off was again @RPE9.  Then I did incline. First set was good, dropped weight and this still got hard about mid way through the sets. Solid WO after a long weekend.

Nutrition/Weight:

180.8  Weight not bad after all I ate yesterday on the way home from the mountains and then once we were home.

Sat & Sun 9/18/21 & 9/19/21 - GSMNP Clingman's Dome to Double Spring Gap Shelter

Saturday: Clingman's Dome to Double Spring Gap ~3.5 miles.

Day started off clear, then cloudy, then mist, then thunder, rain, lightening, poured down rain.  Made it to the shelter.  Taryn played in the dirt and rain, got SO over tired but just wouldn't nap/sleep until we all went to bed around 8:30pm.  It was a long day (up @5am, drive 4 hours, hike, etc.).

Met a nice park ranger who tented at the shelter, as well as 2 flight attendants from Atlanta. They also tented outside.  We had the double decker 14-person shelter to ourselves.  

Sunday we hiked back to Clingman's Dome. Harder climb than we thought it was going to be. I carried both packs most of this trip, Sarah did double duty yesterday. She's a strong trooper!

Despit the rain, we were both glad we went and it's always great to be in the mountains.

Fri 9/17/21 - Full Body (Bench)

Garage Gym

(Bench1Ct)125,155x6,175x3,195x1,205x1,215x1,185x6,170x6,6,6

(BandSquat)3x15

(BOR)135x12,155x10,10

40 mins

Started with paused bench for 1@8, 6@9, 3x6@70%. Top single was fine, still stuck around this weight. First back off was @8-8.5 at close to 80%. Back offs at 70% were good.  Next I supersetted band squats and bent over rows. Didn't let the rows hit the floor today. These were harder than off the ground.

Nutrition/Weight:

179.6

Wed 9/15/21 - Full Body (Squat)

Garage Gym

(Squat)95x8,125x8,135x8,8,8

(Incline)95x8,135x8,155x8,145x8,8

(SLDL)135x10,185x10,10,10

34 mins

Crazy busy schedule today, had to make this quick. Squat was 8@RPE6,7x3 on 1.5-2 mins rest. Supersetted incline and SLDL. Back was fatigued from pullups yesterday so I kept SLDL fairly light. Incline was 8@RPE7,8 -5% 2x8.

Nutrition/Weight:

180.0

Tue 9/14/21 - GPP + Knee Ability

Garage Gym

(Pullups)10,8,8,8

(Tibialis)20,17,16,17

(Curl)30x10,25x12,25Hx12

(DBTri)35x15,12,10

(HangLegRaise)10,10,12

(SeatDelt)15x12,12,12

(RevNordic)3x12

(Pullover)35x15,15

40 mins

GPP and some knee ability work today. Pullups are coming back slowly but surely. Starting to feel a bit more natural and first reps are getting easier. Pleased with these. I increased wieght on seated delt raises and kinda liking them. Added pullovers at the end.

Nutrition/Weight:

180.6

Sun 9/12/21 - Full Body (Deadlift)

Garage Gym

(Deadlift)135x6,185x6,225x6,275x3,325x1,275x6,6,6,6

(FeetUpBench)95x8,125x5,145x8,155x8,165x8,170x8,8

(DBInc)60x12,10

40 mins

Deadlift for 1@8, 3x3@80%, 2x6@70% was the plan. Spent 3.5 hours weed wacking yesterday + trimming bushes, back was fried so deadlift was definitely impacted today. Warmups my lower back felt tight and everything felt heavier than usual. I worked up to a single 40-50# lower than normal, and decided not to do 80% backoffs. Dropped to ~70% and did some volume. Back felt much better once warmed up, but still not ready for planned WO. Next was feet up benc for 8@RPE 6,7,8x2. Still getting used to this movement. Improved from last week. Finished with some DB incline.

Nutrition/Weight:

181.4

Fri 9/10/21 - Full Body (Bench)

Garage Gym

(Bench1Ct)135x6,165x6,185x3,205x1,220x1,175x6,6,6,6

(BandSquats)4x12

(DBRow)45x10,50x10,10,10

46 mins

Started bench for 1@8, 4x6@75%. Top single was over @PRE9, back off sets went @RPE7,7,8,9. Supersetted band squats (paused) with 1 arm DB rows. Band squats really work the quads. Solid WO.

Nutrition/Weight:

180.8

Thu 9/9/21 - GPP + Knee Ability

Garage Gym

(Pullups)8,8,8,8

(Tibialis)20,16,15,15

(Curl)55x12,12

(DBTri)30x12,12

(SeatDelt)10x12,12,12

(HangLegRaise)3x10

(SplitSquat)2x10

20 min walk

60 mins

Started with pullups and tibialis. Pullups felt much better today, first reps felt nice and easy. Pleased with 4x8.  RPE was probably @7,8,8,9. Next was 2 sets BB curls and lying DB extensions. Then I did seated delt raises with hangling leg raises. After 10 reps, I held as long as I could (not long, about 1 min). Finisehd with 2 sets split squats just to get some mobility/blood flowing in my legs.

Nutrition/Weight:

181.0

Wed 9/8/21 - Full Body (Squat)

Garage Gym

(Squat)95x8,115x8,135x8,145x8,155x8,8

(Incline)95x8,135x4,165x2,185x1,195x1,150x8,8,8,8

(DBSLDL)40x10,50x8,8,10

54 mins

Started with squat for 8@RPE 6,7,8x2. Felt pretty good about this after all the hiking, standing, walking this weekend in Roanoke. Next was incline for 1@8, 4x8@70%. Felt good here. About the same as last week.  Supersetted incline with 1-leg DB SLDL's again but went a little heavier. Enjoying these, but really should get back to RDL's, or mix them in if I want my deadlift to improve.

Nutrition/Weight:

180.6

Sat - Mon 9/4/21 - 9/6/21 - Trip to Roanoke

 Went to Roanoke, VA for the 3-day weekend.  Did a bunch of hiking, exploring the city, enjoying watching Taryn take it all in.  We stopped at a farm petting zoo set up in the city for a festival, so that was a great start to the visit.  We hit Mill Mountain Park and zoo, hiked to Tinker Cliffs (lots of climbing) for a 7-mile round trip, and Carvins Cove Natural Reserve.

Looked at homes and areas we'd want to live if we ever moved from Charlotte.  Lots of craftsman homes from the 1950's (I think).

We ate out, had ice cream, enjoyed ourselves very much.  We even stopped at VA Tech on the way home and got Tayn a Tech shirt.

Fri 9/3/21 - Full Body (Bench)

Garage Gym

(Bench1Ct)95x6,135x6,165x4,185x3,205x1,215x1,170x6,6,6,6

(BandSquat)3x12

(DBRow)40x12,45x10,10

38 mins

Started with bench for 1@8, then 4x6@70%. Working up felt good and top single moved well. Back offs were heavier than last week, and same RPE range (RPE7-8). Next we supersetted band squats (deep & paused) with DB rows (paused at contraction).  Hadn't done these in a while. I used to do them heavy and heave them. Today was lighter, more controlled with pauses. Light weight got hard. Good quick WO.

Nutrition/Weight:

180.4

WEd 9/1/21 - Full Body (Squat)

Garage Gym

(Squat)125x8,135x8,145x8,8

(Incline)125x8,145x4,165x2,185x1,200x1,150x8,8,8,8

(SLDL)35x8,40x8,45x8,8

51 mins

Started with squat for 8 reps @RPE 6,7,8x2. Knees felt pretty good here. Next was incline for 1@RPE8, 3-4x8 @70%.  Working up to top single 185# moved really well. The last few WO's I've done 195# for my top single so I bumped to 200# today. It moved OK, but was definitely over RPE8, call it 9 in the books.  Back off sets were good at 150# starting @PRE7 and hitting @RPE 9 on last set. Finished up with single leg DB SLDL. Hadn't done these in a while. Top sets were @RPE 6-7 so I'll go a little heavier next time.

Nutrition/Weight:

180.0

Tue 8/31/21 - GPP + Knee Ability

Garage Gym

(Pullups)8,8,8

(Tibialis)3x20

(StepUp)2x20

(HCurl)25x15,12

(OHTri)70x15,15

(RevNordic)2x15

(HangLegRaise)3x10

(SeatedDelt)10x3x12

32 mins

GPP + some Knee Ability work. Pullups were OK, but they still don't feel "right". Something in my left shoulder/pec still isn't liking them.

Nutrition/Weight:

181.4

Mon 8/30/21 - Full Body (Deadlift)

Garage Gym

(Deadlift)135x6,185x6,225x3,275x3,315x1,340x1,365x1,315x3,3,3,3

(FeetUpBench)125x8,140x8,155x8,8,8,8

(DBInc)60x10,10

48 mins

Made up my missed Sunday WO from backpacking in Grayson Highlands with Rich Rezny. Didn't expect much out of this WO, didn't sleep well Sat or Sun night. Ended up being a good WO. Deadlift was 1@8, 4x3@80%. Top set was heavier than I thought I'd go, back offs were good. Next I did feet up bench. I've never really done this before so I just worked up to a @RPE7ish weight and did 4x8. Finished up with DB incline. This felt heavy after the bench volume. Solid WO.

Nutrition/Weight:

183.6

Sat/Sun 8/28-8/29 - Grayson Highlands State Park

 Backpacking with Rich Rezny.