Tue 11/30/21 - Full Body (SDH - Bench and Pullups)

Garage Gym

(Bench1Ct)185x2,195x1,205x1,215x1,170x5,5,5,5,5

(Pullups)5,15x5,30x5,5,6,6

(Squat)4x15

(DBShldr)40x10,45x12,12

(RingRow)3x10

75 mins

Started with bench for 1@8, -20% for 5x5.  My to single was @8.5-9, felt heavy and didn't move that great despite not being very heavy. Back offs were on 90 second rests. Next was weighted pullups. Not as good as last week, but I'm still fatigued from deadlift the other day, so I'm happy with this.  Supersetted with deep (ATG) body weight squats for high reps.  Finished up with shoulder press and inverted ring rows.

Nutrition/Weight:

178.8

Sun 11/28/21 - Full Body (SDH - Deadlift)

Garage Gym

(Deadlfit)225x3,275x3,315x3,3,3,3,7

(Bench3Ct)155x5,165x5,175x5,180x5,5

(PullDn)50x12,60x10,12,10

(DBInc)50x15,15,15

(SlantBoardSquat)20x10,40x12,12

(HollowHold)3x45

70 mins

Started with deadlift for 5x3 @RPE 7-8.  Warmups felt good but first set of 315# felt fairly heavy so I didn't go up any further. Sets felt better as I went along and last set did 7 reps @PRE9.  I should have warmed up a bit slower and did heavier sets than 315. Lesson learned (maybe).  We supersetted bench and since I was working out with Sarah, I did 3 count paused reps to keep weight a bit lighter so we didn't have to take as much weight on and off between each set.  Next we did pulldowns with DB incline. Finsihed up with slant board squats and hollow holds for abs. Solid workout back from vacation in the garage gym.

Nutrition/Weight:

180.2, really pleased with weight after a week vacation during Thanksgiving!

Fri 11/26/21 - Full Body (SDH - Bench) - Ironbound Gym

Ironbound Gym

(Bench)185x10,165x10,155x10,10

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

(Pullups)10,8,8,8

(Incline)135x10,10,10

(InvertRow)10,9,8

78 mins

Started with bench and warmed up, then a top set of 10 @185# @RPE9, then backed off to keep RPE's around 8. This was a rep PR, very pleased.  Next we squatted.  Knees have been cranky, but they warmped up well and these felt good.  Next we super setted pullups and incline. Tried to keep pullups @RPE7-8.  Finished up with inverted rows.

Nutrition/Weight:

NA

Tue 11/23/21 - Full Body (SDH - Bench & Weighted Pullulps) Ida Lee

Ida Lee

(Bench)145x5,185x5,195x5,205x5,185x5,5

(Pullups)5,15x5,30x6,7,6,6,BWx10

(LandmineSquat)35x10,10,10,10

(DBShldr)40x10,45x10,10,8

(HollowHold)4x45

(SeatRow)100x15,12,10,10

76 mins

Started with bench and worked up to a heavy set of 5, then backed off for 2 more sets for total 5x5.  I should've started with a heavier top set and backed off, but wasn't sure how heavy I'd get today. Either way, pleased with this effort. Next was weighted pullups, which went REALLY well. Warmed up with a body weight set, then 1 set at 15#, then 4 sets with 30#'s where I got sets of 6 and one set of 7.  Finished up with 10 body weight.  Very pleased with progression here.  We supersetted landmine squats with pullups and knees were REALLY cranky first set, then felt SO much better the next 3 sets.  I have to remind myself this is SO OFTEN the case for my knees.  They just need some warmup time and then are generally G2G.  Next was DB shoulder and hollow holds (abs).  Finished up with some seated rows on very short rests (45-60 seconds) for some back volume. Really pleased with this WO.

Nutrition/Weight:

NA, but keeping it in pretty good check so far on vacation.

Sun 11/21/21 - Full Body (SDH - Front Squat) Ida Lee

Ida Lee

(FrontSquat)95x5,115x5,125x5,135x5,5,5

(Bench)175x10,155x10,135x10,10

(SeatRow)120x10,160x10,140x10,120x12

(DBInc)40x12,55x10,50x10,45x10

60 mins

Started with front squats. Sarah was doing back squats so I did front squats so we could use roughly the same weight. Knees started out cranky warming up with body weight squats, but felt much better as the sets went along. Next was bench for 4x10. Warmed up to a top set of 10 @RPE 9.5, then backed off to keep RPE's reasonable. Next was seated rows on short rests, finished up with DB incline.

Nutrition/Weight:

NA

Fri 11/19/21 - Full Body (SDH - Pullups)

Garage Gym

(Bench)145x5,165x5,175x5,5,5,5

(Pullups)15,8,8,10

(DBShldr)35x12,40x12,12,12

(Squat)75x10,10,10

(DBBOR)35x10,10,10

47 mins

Started with bench. Plan was 1@8, 4x3.  Warmups were feeling heavy, right shoulder a little off, decided to just stick to 5x5 around 70%. Did these on ~90 seconds rest. Then I did pullups. 1 set AMRAP, then 2x8 @RPE8, then another AMRAP set.  Supersetted pullups with shoulder press. These were fairly easy, getting stronger in this movement.  Finished up with light squats (knees cranky) and DB BOR. Rows felt hard after pullups depsite being ridiculously light.

Nutrition/Weight:

178.2.  Weight coming down nicely before Thanksgiving, still giving me a shot at 175 on my 50th b'day.  All dependent on how upcoming Thanksgiving week goes :-0

Thu 11/18/21 - Cardio + GPP

Garage Gym

(Cardio)40 mins

(Tibialis)15,15,15,12

(Hang)60,60,50

(RevNordic)3x15

(Abs)3x45

(DBTri)35x12,14

(Curl)25x18,25Hx16

34 + 40 = 74 mins

Brisk walk with Salem for 40 minutes, then GPP and some knee ability work. Hangs are coming along nicely. First set was 60 seconds with assist from feet on the ground. Second 60 was mixed grip no assist. Last 50 seconds was both arms supinated, no assist. A few weeks ago I couldn't even hang supinated assisted AT ALL.

Nutrition/Weight:

179.2

Wed 11/17/21 - Full Body (SDH - Squat)

Garage Gym

(Squat)165x3,185x2,195x1,205x1,155x5,5,5,5

(FeetUpBench)135x10,165x10,155x10,10

(RDL)135x10,185x10,195x10,205x10,10

(PullDn)100x4x15

(DBInc)45x12,50x12,12

62 mins

Started with squat for 1@8, -25%, 4x5.  I worked up to a "heavy" single, then backed off by 25% and ended up doing 4 sets of 5 (plan was either 5x3 or 3x5, but was feeling good.  This is the first time I've squatted anything above 180# in a long time. I've been focusing on volume, practicing the movement.  It's feeling pretty good and knees are doing well with volume so I thought I'd try to start working in some singles just to feel something a bit heavier more frequently so it's not totally foreign once I get back to a strength based block.  

Next I supersetted feet up bench and RDL's. Pleased with both.  Finished up with pulldowns for sets of 15 and some steep angle incline. Pleased with pulldowns. Last time I got 2 sets of 15, then 2 sets of 13.  Solid WO

Nutrition/Weight:

179.8

Tue 11/16/21 - Full Body ( SDH - Bench and Pullups)

Garage Gym

(Bench1Ct)190x1,205x1,215x1,225x1,195x5,5,5

(Pullups)5,15x5,30x5,6,5,6

(SlantBoardSquat)20x10,30x10,40x10,50x10,50

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

(InvertRow)4x10

62 mins

Started with paused bench for 1@8, 3x5 @80%. Top single I rated @RPE8.5, back offs were @RPE8,8,9. Good work.  Next were pullups for 6x5. Started body weight, then 15#, then 4 sets @30#. Second set @30# felt really good so I did 6 reps, 3rd was harder and the 4th I added a little extra rest and got another 6 rep set. Pleased with these. I supersetted slant board squats with pullulps.  Finsihed up with DB shoulder press and inverted rows.

Nutrition/Weight:

182.0

Sun 11/14/21 - Full Body (SDH - Deadlift)

Garage Gym

(Deadlift)225x3,275x3,315x3,3,3,3,3

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

(OHP)65x10,75x10,10,10

(DBRow)50x10,10,10,10

50 mins

Started with deadlift for 5x3 @~80% and pin bench for sets of 8.. I was planning on working up to 1@8, but things just felt fairly heavy after pullups yesterday. But I was pleased with 5x3 @315 pounds.  Pin bench was good, pleased with sets @165#; 3rd set was @RPE9 so I dropped weight for the last set.  Finished with OHP and DB rows. OHP was light, but not easy after pin bench. Same story for DB rows after deadlift. I had squat written down, but skipped it since I squatted 4x this week already.

Nutrition/Weight:

182.8

Sat 11/13/21 - Full Body (SDH - Bench & Pullups)

Garage Gym

(Bench1Ct)190x1,200x1,210x1,220x1,185x5,175x5,5,5

(Pullups)10,10,10,10

(Squat)75x8,95x8,8,8

(DBInc)45x12,50x12,12,12

61 mins

Started with bench for 1@8, 5@9, -5% 3x5.  Top set was probably @RPE8.5, first back off was @8, rest of back offs were @7-8 on fairly short rests. Solid bench session. Next I did pullups and got 4 sets of 10! Pleased with this right now. RPE's went something like @7, 8, 8.5, 9.5. Hard not to go after that 4th set of 10 despite it being harder than is probably worth the effort/recovery tradeoff.  Finished up with light squats and high-angle DB incline. Squats were light, but thi sis the 4th time doing a squat movement this week, so just getting volume and practice in.

Nutrition/Weight:

181.2 

Fri 11/12/21 - Full Body (SDH - Front Squat)

Garage Gym

(FrontSquat)95x5,105x5,115x5,125x5,135x5

(InvertRings)4x10

(CGBench1Ct)125x8,135x8,155x8,165x8,8

(DBRDL)50,60,70,80x10's

(DBShldr)40x10,45x10,10

(PullDn)60x10,10,70x10

55 mins

Sarah and I worked out together for the first time in a while and I enjoyed doing it together.  Started with squats in inverted rows on the rings. I did front squats so Sarah and I could use close to same weights. I just worked up sets of 5 hitting 135 @RPE8ish. Hadn't done these in a while and they felt pretty good, think I was good and deep and kept torso nice and vertical.  Next I did close grip bench and DB RDL's.  Again, to keep weights closer in-line with Sarah, I did close grip and higher reps. Close grip has tended to bother my right shoulder, so I didn't know what to expect here.  Felt good until the 2nd set @165 where I hit @RPE9ish where it bothered shoulder a bit, but not bad.  Very pleased with this movement and will try to incorporate it.  Finished up with DB shoulder press and pulldowns.  Only did 3 sets. Triceps were on fire and plenty of volume done today.  Want to be G2G for Sat/Sun workouts so today was supposed to be lower intensity.

Nutrition/Weight:

182.2 again

Thu 11/11/21 - GPP + Knee Ability

Garage Gym

(Tibialis)15,13,11,11

(MixHang)45/45,45/45,35

(KOT)3x20

(DBTri)30x15,35x12,12

(RevNordic)2x15

(Curl)25x15,25Hx15

(Abs)3x60

(Delt)10x15,15

40 mins

GPP + Knee Ability day. Started with tibialis raises at 20" and Mixed Grip hangs. Hangs are getting much better. When I started, I couldn't hang supinated at all or mixed grip without signigicant pain. First set mixed grip was a combo of assisted and hanging w/o feet assist. Second set was no assist, just free hanging. Last set was actually supinated grip for 35 seconds. Very pleased with this progress and correcting a major impbalance/in-flexibility issue.

Next was KOT "squats" to the bench and DB Triceps extensions.  Then reverse Nordics (deep with band assist) and curls.  Finished up with static ab holds and seated delts. 

Nutrition/Weight:

182.2

Wed 11/10/21 - Full Body (SDH - Deadlift)

Garage Gym

(Deadlift)275x3,315x1,340x1,355x1,275x8,8,8

(FeetUpBench1Ct)165x10,155x10,145x10,10

(Incline)135x5,145x5,5,5,5

(BandSquat)4x12

(PullDn)100x15,15,13,13

67 mins

Started with deadlift for 1@8, then was planning on 3x5 or 5x3, but 275# felt really easy so I did 3x8. Singles felt pretty heavy and top single today was lighter than last week but felt heavier. I'm thinking it's because of weighted pullups yeseterday having an impact today. Solid effort though. I supersetted feet up bench with deadlift and I warmed up to a heavy set of 10 reps, then backed off to keep RPE at bout 8ish.  Next I did incline 5x5 on moderate rests. Finished up with band squats and pulldowns. I want to keep pulldown reps/volume high to get ready for pullup challenge. So I'll do a mix of weighted pullups and higher rep pulldowns/pullups.

Nutrition/Weight:

183.4

Tue 11/9/21 - Full Body (SDH - Bench)

Garage Gym

(Bench1Ct)185x3,200x1,215x1,185x3,3,3,3,3

(Pullups)5,15x5,25x5,5,5

(Squat)95x10,115x10,125x10,10

(DBShldr)35x10,45x10,10,12

(InvertRow)10,10,10,13

56 mins

Started with paused bench for 1@8, -15% 5x3. After 4 days off visitng Hayden, I thought I'd be well rested and ready to go. Nope. Bench felt heavy from the get go. Worked up to 215 which felt heavier than 225 last week. Back offs were sets of 3 that were not "easy", but got the job done. Next were pullups and same story as bench. Lighter weights than last week and felt harder. Squats actually felt pretty good for sets of 10, probably because I was using my legs a lot at ND walking everywhere while upper body was stagnant.  Finished up with inverted rows and DB shoulder press.  Felt good to get some work in.

Nutrition/Weight:

185.4 bloated after the weekend at ND.  Water will flush out in 1-2 days.

Fri - Mon 11/5 - 11/9 - Trip to Notre Dame to visit Haden

 Trip to visit Hayden to watch the ND vs Navy game and spend time with him.  Great weekend.  Miss him terribly already. He's such a great kid.

Thu 11/4/21 - Full Body (SDH - Deadlift)

Garage Gym

(Deadlift)275x1,305x1,325x1,345x1,365x1,275x5,5,5

(FeetUpBench1Ct)135x10,145x10,155x10,10

(Incline)125x8,135x8,8

(SlantBoardSquat)3x12

(PullDn)50x15,60x12,12

54 mins

Started with Deadlift and paused feet-up bench. Deadlift was 1@8, -25% 3x5. Deadlift felt good working up. Top set might have been a little over @RPE8, but moved well, felt good. Backoffs were solid, @RPE7's. Bench was good. Lighter than last week, but I benched heavy yesterday, so I was pleased with how things moved here. I was done with bench and still deadlifting, so I also supersetted incline with deadlift.  Finished up with slant board body weight squats and pulldowns.

Nutrition/Weight:

179.2

Wed 11/3/21 - Full Body (SDH - Bench)

Garage Gym

(Bench1Ct)195x1,205x1,215x1,225x1,185x5,5,5

(Pullups)5,15x5,30x5,5,5,BWx8

(Squat)95x5,115x5,135x5,155x5,5

(DBShldr)35x10,45x10,50x10,10

(InvertRow)4x10

62 mins

Started bench for 1@RPE8, then 3x5 back off sets. Working up felt good and althought my top single has been 225 the last few weeks, I feel like this moved better, still maybe a bit over @8. Back offs were fine.  Next were pullups for sets of 5 going body weight, 15#, 30# for 3 sets, then a body weight AMRAP. Very pleased with 3 sets at 30#'s. I threw in the last body weight set to see what was left in the tank.  Feeling very positive about pullups right now, about 6 weeks out from birthday pullup challenge.  Then I did squats working up in sets of 5, feeling solid on all these. Just trying to get better at the movement here while keeping knees feeling good and building momentum.  Took a break, then went back and did shoulder press and inverted rows. Solid WO.

Nutrition/Weight:

181.2

Mon 11/1/21 - Full Body (SDH - Squat)

Garage Gym

(Squat)115x8,125x8,135x8,8

(InvertRings)4x10

(PinBench)145x5,165x5,175x5,185x5,5,5

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

(DBShldr)35x10,40x10,45x10,12

(MixHang)4x60

60 mins

Started with squat. R knee tweaked on Friday, but felt good today. Still kept things on the light side @RPE 6-7 to be safe. Super setted with inverted rows on rings.  Next was pin bench for 5x5 working up to 3 good sets and SLDL's.  Finished up with DB shoulder press and mixed hangs. Still working on hangs for grip and mobility.

Nutrition/Weight:

185.6 - bloated after halloween candy, pumpkin crisp and cereal for dinner.

Sun 10/31/21 - Full Body (SDH - Deadlift)

Garage Gym

(Deadlift)255x5,280x5,300x5,310x5,5

(FeetUpBench)145x10,155x10,165x10,10

(Incline)135x5,145x5,5,155x5

(DBRow)70x5,80x5,5,5,5

(PullDn)100x12,12,12,12

57 mins

Drove back from the weekend trip and got a workout in. Wasn't expecting much, but ended up being a pretty solid workout! Started with Deadlift for 5x5 super setted with bench for 4x10.  Pleased with both efforts here. R shoulder a bit wonky, I think biceps tendon.  Next was incline and DB rows for 5x5. Finished up with pulldowns on short rests back and arms on fire toward the end of 12 rep sets. Solid.

Nutrition/Weight:

NA

Fri 10/29/21 - Full Body (SDH)

Garage Gym

(Bench)205x1,220x1,165x5,5,5,5

(Pullups)5,15x5,5,5,5

(DBInc)45x10,50x10,10,13

(LatPull)50x12,12,12

45 mins

Did something to my R knee right before the workout, was limping around. No idea what happened, but I skipped squats today.  Started with bench for 1@8, then 4x5@REP7-8. Everything felt heavy. Feeling a bit beat up. Looking forward to a rest day Saturday at the cabin.  Next was pullups, 1 body weight, then 4x5 with 15#'s. Finished up with DB incline and lat pulldowns. Glad to just get this done and some work in.

Nutrition/Weight:

181.0