Sun 12/26/21 - SDH (Deadlift) - Ironbound

Ironbound Gym

(Deadlift)225x5,275x5,315x5,5,5,5

(FeetUpBench)145x8,165x8,185x8,8

(PullDn)90x12,115x10,10,10

(SplitSquat)15x4x10

(Incline)50x12,65x12,9,60x9

74 mins

Started with deadlift. Plan was 1@8, -20% 5x3.  Sarah and I shared a deadlift platform so changing weights was a bit of a pain so I decided not to do a single and just do sets of 5 at something that felt challenging. Solid work.  Feet up bench was solid with 2 top sets at 185#'s.  Next was pulldowns and weighted split squats. Finished up with some iso incline machine. Good WO.

Nutrition/Weight:

NA

Fri 12/24/21 - SDH (Bench) - Ironbound

Ironbound Gym

(Bench1Ct)185x3,205x1,215x1,225x1,190x3,195x3,3,3,3

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

(Pullups)4 RMOM x10

(DBShldr)50x3x10

(SeatRow)130x10,115x10,10

74 mins

Started with bench for 1@8, -15-20% 5x3. Top single felt pretty good (8.5RPE) and back offs were solid. Squat felt pretty good for sets of 8. Then pullups for 4 reps Every Minute On the Minute was solid.  Finished with shoulder press and seated rows superset.

Nutrition/Weight:

NA

Sat 12/25/21 - Cardio

3.75 mile walk in 63 mins

Thu 12/23/21 - Cardio

 3.7 mile walk in 62 mins

Wed 12/22/21 - Cardio

 3.5 mile walk in 62 mins

Tue 12/21/21 - Full Body (SDH - Squat)

Garage Gym

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

(Bench)165x5,185x5,165x5,5,5

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

(OHP)75x10,85x10,95x10

(RingRow)3x10

54 mins

Started with squat for 4x8. Felt good, knees felt good. Next I did paused bench and RDL's. I wanted to go a bit heavier on bench 5x5, but my right shoulder didn't feel great at 185 so I backed off and just got some work in. RDL's were fine.  Finished up with OHP and inverted rows on the rings.

Nutrition/Weight:

178.2

Sun 12/19/21 - Full Body (SDH - Deadlift)

Garage Gym

(Deadlift)225x5,275x3,300x1,320x1,340x1,275x3,3,3,3,3

(PinBench)125x8,145x8,165x8,8,8,8

(PullDn)100x4x12

(SlantSquat)20x4x12

(OHP)75x3x10

60 mins

Started with deadlift. I haven't deadlifted anything heavy at all while I was prepping for the pullup challenge so I was looking forward to getting back to it. Plan was 1@8, -20% for 5 sets of 3.  Felt pretty good warming up. 2nd to top set felt good, but then top set with 340# moved MUCH slower than I wanted and I'd sat it was @RPE 8.5-9, and 8.5 is probably generous. Ugh.  At least I have a starting point. Back offs were good. I supersetted pin bench with deadlift and was pleased with it.  Next I did pulldowns with slant board squats. Knees were cranky.  Finished up with Overhead Press on short rest.  Solid WO.

Nutrition/Weight:

178.0

Sat 12/18/21 - GPP

Garage Gym

(DBTri)35x12,40x12,45x8

(BBCurl)45x15,55x12,65x10

(Crunch)20x3x10

(Delt)15x3x10

(PushDn)50x3x12

(Hcurl)25x15,15,12

(RevNordic)3x12

(Hang)40,50,60

40 mins

GPP day with more arm volume than normal.

Nutrition/Weight:

178.2

Fri 12/17/21 - Full Body (SDH - Bench + Pull-Ups)

Garage Gym

(Bench1Ct)175x3,185x1,195xx1,205x1,215x1,190x3,3,3,3,3

(Pullups)3 EMOM x13

(Squat)75x10,10,95x10,10

(DBInc)50x12,60x3x10

(BOR)95x10,125x10,10,10

67 mins

Started with paused bench for 1@8, 5x3 at ~80% Est 1RM. Top single felt heavy.  205 moved really well, 215 rated @9RPE. I'm not comfortable with the heavier singles right now. Back offs were every 2 mins and felt solid.  Next were 3 pullups EMOM (every minute, on the minute) for 13 sets, 39 total pullups.  Next I did squat and DB incline. Knees were cranky and I didn't go heavy.  These sets of 10 super-setted with incline and moderate rests got challenging.  Finished up with Bent Over Rows, keeping weights off the floor. Solid Friday WO.

Nutrition/Weight:

178.4

Thu 12/16/21 - Cardio

 2.5 mile brisk walk in 40 mins, + 10 minutes with Salem.

Wed 12/15/21 - Full Body - Birthday Pull-Up Challenge!

Garage Gym

(Pullups)15,12,10,10,8=55

(Bench)125x10,145x10,10,10,10

(DBShldr)50x3x10

(SplitSquat)10,10,15

55 mins

Birthday pull-up challenge today! I turned 50 today and was excited to get this challenge in again this year.  Started this annual tradidion in 2016.  I was fairly pleased with how these went, although I always "want" to get these in 4 sets.  I was at 47 after 4 sets.  I knew on the first set by rep 10 it wasn't going to happen in 4 sets this year.  Pace started slowing.  I think I was fairly strong in the movement this year, but I didn't do enough higher volume work to sustain sets of reps above 10-12.  Lesson learned.  I need to do more volume capacity work (e.g. 4 reps EMOM for 10-15 minutes).  Happy to still be able to do these and happy with the results.

Sarah went an amazing 10,10,9,9!

Then we did bench for 4x10, DB shoulder for 3x10 and split squats for 3x10. I'm really starting to enjoy these now that I can do them without pain.

Nutrition/Weight:

176.2

Tue 12/14/21 - Full Body (SDH - Bench)

Garage Gym

(Bench)205x5,175x5,5,5,5

(BoxSquat)95x6,115x6,125x6,6,6,6,6

(Incline)135x3x1

(Pullups)4,3,3

(Cardio)15

58 mins

Started with bench. Warmed up to a top set of 5, then took 15% off and did 4 sets of 5. Top set was solid @PRE9-9.5.  Next were box squats for a bunch of fairly light sets of 6. Next I did 3 sets of incline. These bothered my R shoulder a bit. Finished up with just a few pullups to get some blood flowing. Pullup challenge tomorrow.  I grabbed Salem and took her for a brisk walk after.

Nutrition/Weight:

177.6

Mon 12/13/21 - Cardio (Ran 2 miles + walking)

 3.75 miles in 50 minutes.  Ran 2 miles, walked 1.75 miles.  Ran 1 out, walked .5, ran 1, walked .5 for my out and back (40 mins). Then got salem and walked her for 10 mins.

Sun 12/12/21 - Full Body (SDH)

Garage Gym

(Deadlift)135x10,10,165x10,185x10,10

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

(Pullups)6,5,5,5

(DBShldr)45x10,50x8,8,8

(Squat)75x8,95x8,115x8,8,8

58 mins

Today would normally be my deadlift day, and indeed, I did deadlift.  But, I kept it light and higher reps since the pullup challenge is on Wednesday. I didn't want doing a heavy-ish single and heavy back offs disrupting that.  I supersetted feet up bench with deadlifts. These were decent. Next I did pullups with DB shoulder press.  For pullups I did 50% of my last hard workout on Friday and tried to be explosive on the way up. These felt good and many reps left in the tank on each set.  Finished up with squat. Focused on form, flat feet, heels down rather than weight. Knees were cranky from last couple days workouts on body weight and bar warmup, but as always seems to be the case, they warm up and feel much better as the WO goes on.

Nutrition/Weight:

176.4 Within shouting distance of 175# on my 50th birthday.

Sat 12/11/21 - GPP + Knee Ability

Garage Gym

(Tibialis)13,12,10,10

(Hang)30,30,45,60

(RevNordic)3x12

(DBTri)35x3x12

(Curl)25x12,12

(StepUp)3x12

(Crunch)3x12

(Delt)10x3x15

35 mins

GPP and knee ability day.  Hang's were supinated grip, no assist.  These have progressed GREATLY!

Nutrition/Weight:

177.0

Fri 12/10/21 - Full Body (SDH - Bench + Pullups)

Garage Gym

(Bench1Ct)165x3,185x1,205x1,215x1,170x3,3,3,3,3

(Pullups)10,8,8,8

(DBInc)50x15,60x10,10

(SplitSquat)3x10

(InvertRow)3x10

(HCurl)25x10,10

47 mins

Started with paused bench for 1@8, -20% for 5x3. Top single was a bit over RPE8, sets of 3 were on short rest. Next was pullups 4xAMRAP @RPE7-8. Kept all these at RPE7-8, last set may have been slightly over. I supersetted DB incline with pullups.  Next was split squat with inverted rows. Finished up with some hammer curls. Solid WO in just over 45 mins.

Nutrition/Weight:

177.0

Thu 12/9/21 - Cardio

45 min walk with Salem

2.5 miles

Wed 12/8/21 - Full Body (SDH - Squat)

Garage Gym

(Squat)95x10,125x6,145x6,6,6,6

(InvertRings)4x12

(Bench)135x8,165x8,8,8,8

(RDL)50x10,60x10,70x10,10

(DBShldr)45x12,50x10,10

(HollowHold)60,45,45

60 mins

Started with squat and inverted ring rows. Squat felt good, still not trying to add weight to bar very aggressively.  Next was bench for 4x8 and DB RDL's. Finished up with shoulder press and hollow holds.  Felt good to get a workout in after a couple of days off.

Nutrition/Weight:

177.6

Sun 12/5/21 - Full Body (SDH - Pullups)

Garage Gym

(Pullups)13,11,10,9

(Bench)125x8,135x8,155x8,8,8

(DBShldr)40x12,45x12,12,12

(DBRDL)50x10,10,10

36 mins

Busy weekend prepping kitchen cabinets for painting, but wanted to get my last hard pullup workout in. Fairly pleased with 43 reps in 4 sets. Gotta hit 50 in a bit over a week.  Bench was ok, just getting some work in.  Finished up with shoulder/steep incline and RDL's.  Lower back has been really tight/fatigued from standing and paint prep.

Nutrition/Weight:

177.8

Fri 12/3/21 - Full Body (SDH - Bench)

Garage Gym

(Bench)185x1,195x1,205x1,215x1,175x3,3,3,3,3

(InvertRings)4x12

(SplitSquat)4x10

(Incline)115x5,135x5,145x5,5,5

(PullDn)50x15,15,15

(Hang)30/30,30,40

(TriPushDn)50x12,12,12

58 mins

Started with bench for 1@8, then 5x3 @70% E1RM. Top single was 8.5-9RPE, back offs were fine. Supersetted with inverted ring rows.  Next was incline for sets of 5 with split squats, back foot on box.  Then pulldowns, hangs and some triceps work to finish.

Nutrition/Weight:

177.4

Thu 12/2/21 - Full Body (SDH - Squat)

Garage Gym

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

(DBBench)40x10,50x10,70x10,10,10,10

(PullDn)100x13,13,13,13

(DBInc)45x12,12,12

(RDL)135x10,10,10

(Crunch)3x15

55 mins

Started with squat for 4x8 with DB bench for 4x10. Felt good after the initial knee crankiness. Squat movement is getting better/more comfortable. Starting to enjoy it rather than dread it. First time I've done flat DB bench in a long time & 70# DB's felt heavier than I thought they would.  Next I did pulldowns and steep DB incline. Kept pulldowns @RPE7-8 and only did 3 sets of incline. Plenty of pressing volume for me today. Fished up with some light RDL's for some more back/posterior chain volume and some crunches. Solid WO.

Nutrition/Weight:

178.0 getting close to target 50th bday weight.

Wed 12/1/21 - Cardio

 2.5 mile brisk walk in 40 mins.

Weight:

178.4