Wed 10/26/22 - Deadlift

Garage Gym

(Deadlift)245x4,275x4,300x4,255x4,4,4

(Bench2Ct)125x6,165x6,175x6,150x6,6,6,6,6

(LandmineSquat)35x10,50x10,10,10

(SteepInc)60x10,50x10,40x10,10

54 mins

Started with deadlift and worked up to 4@ RPE8, then backed off 20% for 3x4.  Deadlift felt heavy today, perhaps in part because of pull-ups yesterday. I think I need more volume here to see progress.  I supersetted deadlift with 2-count paused bench.  I worked up to 8@ RPE8ish, which was lighter than last week, but last week I overshot RPE.  Then I backed off 15% and did a lot of volume.  Finished up with landmine squat and steep incline.  I was doing split squat, but I think that's the cause of my foot pain, so I'm switching it up for something else until that gets better.  Steep incline, I meant to keep these @RPE 8ish. I overshot on about every set.  Solid WO.

Nutrition/Weight:

181.6

Tue 10/25/22 - GPP + Cardio

Garage Gym

2.5 mile walk in 48 mins + GPP

(Pull-ups)6,6,6,5,4,4,4,4,3,3=45

(OHTri)60x20,12,9

(Curl)20x15,10,15x12

(Plank)4x60

(Hang)40,40,45,45

(RevNordic)3x8

35 mins

83 mins total

Walked 2.5 miles, then did some GPP work.  Pull-ups were 10 sets EMOM for 45 total reps.  Last week was 44 reps.  Reverse nordics were done with a band, going as deep as I can with an assist to get out of the bottom.  Solid GPP day.

Nutrition/Weight:

181.6

Mon 10/24/22 - OHP

Garage Gym

(OHP)85x6,95x6,105x6,95x6,6,6

(Squat)45x10,75x10,85x10,95x10,10

(T-bar)55x12,70x12,80x12,12

(Decline)105x10,135x10,140x10,10

46 mins

Started with OHP working up to 6@ RPE8, taking off 10% for 3x6.  Next was narrow stance squat, heels up on 2x4 for sets of 10, supersetted with t-bar rows. Finished up with decline for 4 sets of 10 reps.

Nutrition/Weight:

183.6

Sat 10/22/22 - Squat (Ida Lee Gym)

Ida Lee Gym

(Squat)135x4,165x4,185x4,195x4,155x4,4,4

(Bench)135x8,165x8,175x8,150x8,8,8,8

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

(DBInc)60x13,50x9,40x11,30x12

(PullDn)4x10

74 mins

Worked out at Ida Lee gym this morning. Started with Squat for 4@RPE6,7,8, -20% 4x4@RPE7.  Felt good squatting, top set was @PRE 8.5-9, but pleased with this. Heaviest I've squatted since hurting my back. Next was bench and RDL superset.  Bench was solid working up to a top set @RPE8, then back off for volume. RDL's were fine.  Next we did DB incline starting heavy and working down on short rests. Finished up with 4 sets of pulldowns on short rest. Very solid WO.

Nutrition/Weight:

NA - in Leesburg, no scale

Fri 10/21/22 - Billy Goat Trail

 Gregg, Hayden, Sarah, Taryn and I went to Great Falls, MD C&O canal park and hiked part of the Billy Goat trail. Slow with Taryn, lots of conversation, really pretty today.  Good time with the boys.

Wed 10/19/22 - Deadlift

Garage Gym

(Deadlift)235x4,275x4,315x4,330x4,275x4,4,4

(Bench2Ct)135x6,155x6,170x6,185x6,155x6,6,6

(SplitSquat)30x10,40x10,50x10,10

(DBInc)50x18,11,40x10,10

50 mins

Started with DL, worked up to 4@8, then reduced by 20% and did 3x4@RPE 6-7.  Supersetted paused 2-count bench with deadlift.  Worked up to a top set @RPE9, backed off 15% for 3x6@RPE 7-8.  Finished up with split squats and steep DB incline.  Solid WO.

Nutrition/Weight:

182.2

Tue 10/18/22 - GPP + Cardio

Garage Gym

(Pull-ups)5,5,5,5,5,5,4,4,3,3(44)

(OHTri)70x15,60x13,13

(Curl)25x10,15Hx15,15

2 miles in 35 mins

51 mins

Walked 2 miles in 35 mins, then did some GPP.  

Pull-ups for 10 sets EMOM, 44 total reps in 10 mins.  Then supersetted overhead triceps extensions with curls and hammer curls.

Nutrition/Weight:

184.0

Sat/Sun 10/15-10/16 - Doughton Park Campground

 Great weekend in the mountains at Doughton Park Campground just off the BRP.  We hiked around, great Fall colors. Campground was very nice.  Sunday we went to the Bluffs Restaurant for breakfast, then hiked around the (closed) Bluffs Lodge.  Great overlook, scenic hike through pastures up to a ridge.  Beautful day, colors spectacular.

Saturday morning I squeezed in a little GPP while packing the car:

(Pullups)10,4,4,4,4,3,3,3,3,3 (10 sets EMOM, 41 reps total)

(OHTri)60x15,12,12

Mon 10/17/22 - OHP

Garage Gym

(OHP)90x6,100x6,105x8,95x6,6,6

(Squat)45x15,5x15,65x15,75x15

(RingRow)4x12

(DeclineBench)105x10,125x10,130x10,135x10,10

55 mins

Started with OHP for sets of 6. Felt good on top set and did 8 reps.  Backed off 10% and did 3x6.  Next I did high-rep squats (narrow stance, heels up on 2x4) with inverted rows on the rings.  Finished up with decline bench for sets of 10 working up to 2 top sets. Pleased with effort here.

Nutrition/Weight:

185.4

Fri 10/14/22 - Squat

Garage Gym

(Squat)135x4,155x4,165x4,180x4,145x4,4,4

(DeclineBench)125x8,145x8,155x8,8,8

(DefecitDL)205x8,215x8,225x8,8

(DBInc)50x12,40x10,30x10

53 mins

Started with squat, working up to 4@RPE8, then took off 20% and did 3x4.  Next was decline bench and defecit deadlift superset.  Liking decline bench and still enjoying defects deadlifts. Finished up with drop sets of DB incline. Solid WO.

Nutrition/Weight:

180.4

Wed 10/12/22 - Deadlift

Garage Gym

(Deadlift)225x4,275x4,295x4,250x4,4,4,4

(Bench2Ct)165x6,175x6,180x6,155x6,6,6

(SplitSquat)30x10,40x10,50x10,10

(SteepInc)50x15,13,45x12,12

53 mins

Deadlift felt heavy today warming up and so I just worked up to a top set of 4 that felt like @RPE8 and backed off for 4 sets.  Back off sets felt better as they went along, so I don't know if early in the WO I wasn't warmed up enough, or going heavier just wasn't going to happen because of fatigue this week. Either way, it was a good effort.  I supersetted 2-count paused bench with deadlift and felt really good. Heavier than last week by 15#, good back off work.  Finished up with 4 sets each split squat (w/DB's) and steep incline. Solid WO.

Last night once I broke the seal and ate some pretzels, I could not stop eating carbs. Bloated this morning.

Nutrition/Weight:

183.6

Tue 10/11/22 - GPP + Cardio

Garage Gym

(PullDn)100x20,15,13,13

(PushDn)60x15,12,10

(Curl)20x15,12,10

(Plank)4x45

(Hang)4x30

24 mins

2.5 Mile AM walk in 46 mins

76 mins total

GPP + Cardio. Walked 2.5 miles in 46 minutes.  GPP started with pulldowns for 4 sets to get some high-rep sets.  Then I did pushdowns and curls.  Finished up with planks and dead hangs (2 under, 2 over hand grip).  Been so hungry lately, it's been really challenging to get weight down.  I want to be no heavier than 175# by my birthday.

Nutrition/Weight:

182.4

Mon 10/10/22 - OHP

Garage Gym

(OHP75x6,85x6,95x6,100x6,90x6,6

(PausedSquat)45x15,55x15,15,15

(T-Bar)70x15,15,12,12

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

52 mins

2 Mile AM walk in 36 mins

Working out back2back days to accommodate some upcoming schedule challenges. Started with OHP working up to 6@RPE 8, taking of 10% and 2 more sets of 6 reps.  Supersetted OHP with t-bar rows.  Next were paused squats, narrow stance, heels up. Light weight, but these still got hard for me by the 3rd and 4th sets.  Finished up with decline barbell for 4 sets of 10, working up to sets @RPE 8ish.  Chest a bit sore from bench and incline yesterday, so this weight wasn't "heavy", but heavy enough for me today, especially on decline which I haven't done in several years.  I liked it a lot and will try to remember to work it in more frequently.  Really felt it in my pecs.

Nutrition/Weight:

182.6

Sun 10/9/22 - Squat

Garage Gym

(Squat)135x4,155z4,165x4,175x4,140x4,4,4,4

(Bench)175x10,145x10,10,10

(DeficitDL)135x8,185x8,195x8,205x8,8

(Incline)125x12,105x8,85x8,65x10,45x15

49 mins

Started with squats working up to set @RPE8, then backed off 20% for 4 x 4.  Happy that squat is progressing back up slowly.  Next I supersetted bench with deficit deadlift. Bench I worked up to a top set @RPE 8, ended up being @8.5-9 and backed off 15-20% for 3x10.  Deadlifts went well, still really like these and still believe they're helping my overall DL form and using my legs more.  Still working back up here as well.  Finished up with a incline drop sets starting at 125# and working down to the bar, all for AMRAP.  Solid WO.

Nutrition/Weight:

181.4 

Sat 10/8/22 - GPP

Garage Gym

(Pull-ups)15#X3x11EMOM

(Skulls/Press)35x20/20,15/20,12/20

(EZCurl)35x15,12,10

(Plank)30,40,40,50

(Hang)40,50,50,50

(Squat)40,40,40,60

49 mins

GPP day. Started with weighted pull-ups, a 15#DB between my legs, EMOM for 11 minutes. Planned to do 10 minutes, but Taryn was helping me and I lost count and then realized at the end I'd done an extra set.  Next I supersetted EZbar skull crushers/close grip press and curls.  Finished with circuit of planks, dead hangs (over and under grip) and deep squat holds.

Nutrition/Weight:

180.2

Fri 10/7/22 - Deadlift

Garage Gym

(Deadlift)225x4,275xx4,315x4,275x4,4,4

(Bench2Ct)125x6,145x6,155x6,165x6,140x6,6,6

(SplitSquat)30x10,40x10,10,15

(DBInc)50x15,12,45x10,40x12

45 mins

Started with deadlift and worked up to top set @RPE 8, then backed off for 3 sets of 4.  Still working back up.  315 (top set today) was my back off sets not too long ago.  Still feeling good about my progress building back up though.  I supersetted DL with 2 count paused bench for sets of 6, working up to top set @RPE7.5-8, then backed offf for 3 sets.  Finished up with split squats and then steep DB incline.

Nutrition/Weight:

180.6

Wed 10/5/22 - OHP

Garage Gym

(OHP)90x6,105x8,95x6,85x6,75x6,65x6,55x6,45x8

(Squat)55x15,65x15,75x15,15

(RingRows)4x10

(DBInc)60x13,50x10,40x10,30x10

45 mins

Started with OHP working up to a top set and then drop sets down to the bar. My top sets have been 100x6 the last 2 weeks, today I bumped up to 105 and did 8 reps (@rpe9) and then did 6 back off sets, all to RPE 9-10.  Next I did narrow stance heel up on 2x4 squats for high reps. Light, but went heavier and at lower RPE than last week. These burn the quads.  Supersetted squats and inverted ring rows. Finished up with drop sets of low angel DB incline.  Good WO.

Nutrition/Weight:

181.0

Tue 10/4/22 - GPP (Pullups)

Garage Gym

(Pull-ups)5,5,5,5,4,4,4,3,3,4=42

(PushDn)55x20/+5,5,5,5,4+30x17

(Curl)45x20/+4,4,4,4,3+15x8,1015

(Tibialis)20/+5,5,5,5,4

(Plank)4x40

(Hang)4x40

(Squat)4x40

54 mins

GPP day. Warmed up shoulders and knees, then started with pull-ups for set EMOM for 10 minutes. Started with 5's, then 4's to 3's and finished with a set of 4, for 42 total reps in 10 mins. Solid work.  Next was myo-rep pushdowns, curls and Tibialis.  Finished up with a circuit of planks, hangs and deep squats.  Very good GPP day.

Nutrition/Weight:

182.2

Sun 10/2/22 - Squat (paused)

Garage Gym

(PausedSquat)120x4,135x4,150x4,130x4,4,4,4

(Bench)170x10,145x10,10,10

(DefecitDeadlift)135x8,145x8,165x8,185x8,8

(Incline)115x12,100x8,80x10,65x10,55x12

72 mins

Warmed up with shoulder and knee stuff and then started WO with paused squats where I worked up to something that was between @RPE 7-8, then backed off for 4 sets on short rest. Recorded these and noticed my heels were lifting a bit, so I went barefoot for the last 3 back off sets and had better balance.  Next was bench for a top set @RPE 8ish, then backed off for 3 sets of 10. Solid pressing here and shoulder continues to improve.  I supersetted bench with deficit deadlift and I'm still working back up here after the back issue. Feeling good.  I finished off with incline drop sets, all set to @RPE9-10, just resting enough time to change the weight on bar.  Very solid WO for me.  Pumpkin patch later in the afternoon with the girls.

Nutrition/Weight:

185.4