Wed 11/23/22 - Pullups & Decline

Garage Gym

(Pull-ups)5,5,5,5,5,5,5,5,4,4,4 = 52

(Decline)145x8,165x8,8,8

(Goblet Squat)35x10,10,45x10,10,10

(SteepInc)50x12,40x10,30x10,25x10

40 mins

Started with pull-ups 11 minutes EMOM for 52 total reps.  Felt good about these and didn't take any sets to failure.  Next I supersetted decline and goblet squats.  Decline I was going to do a set @RPE 8 and back off 15% for 3x8, but I decided to do 3 top sets instead.  I rated them @REP 7, 8, 8.5.  Finished up with drop sets on steep angle incline.  All these were @RPE 9-10.

Nutrition/Weight:

177.0

Tue 11/22/22 - GPP + Cardio

Garage Gym

(PushDn)60x15,13,13

(Curl)25x15,10,10

(Plank)4x40

(Hang)30,30,40,40

(Squat)4x30

(Delt)5x15/15/15,10/10/10,15/15/15

2 Mile walk in 38 mins

70 mins

2 mile walk and then did some GPP.  First did arms, then did circuit of plank, dead hang and deep squats.  Finished up with a bunch of delt work.

Nutrition/Weight:

177.0

Mon 11/21/22 - OHP

Garage Gym

(OHP)75x6,95x6,105x6,6,6,85x6,6,6

(T-Bar)45x10,60x10,70x10,10,10,10,45x15

(Squat)75x8,85x8,95x8,8

(DBDecline)50x10,60x10,50x10,10

45 mins

Started with OHP, plan was 6@8, -15% 3x6.  I ended up doing 3 sets at the top @8 weight, and actuals were @8.5, 8.5, 9.5.  Backed off 20% and these got heavy as well.  I supersetted OHP with t-bar rows.  Finished up with sets of 8 on squat and some 1-2count paused DB decline. Love this movement, can really feel it in my pecs.

Nutrition/Weight:

178.4

Sun 11/20/22 - GPP (Pullups)

Garage Gym

(Pullups)12,8,8,8,6 = 42

(DBTri)35x12,30x10,10

(Curl)20x12,10,10

30 mins

GPP with pull-ups today.  Didn't get as many reps on first set as I thought I would. 2 weeks ago I got 14.  Overall pleased with the effort I suppose.  Need to cut focus on other movements for the next 3-4 weeks and focus on solid pullup training.  Triceps and biceps were fine.

Nutrition/Weight:

177.0

Sat 11/19/22 - Squat

Garage Gym

(Squat)105x6,115x6,125x6,6,135x6,10

(Decline)145x8,165x12,145x8,8,8,8

(DeficitDL)135x8,155x8,8,175x8,8

(DBInc)50x10,10,10

54 mins

Started with squat for 6@ RPE 6x2, RPE 7x2.  Feeling pretty good and idd a set of 10 on the last set.  Next was decline and deficit deadlift superset.  Decline the plan was to work up to 8 reps @PRE8, then back off 15% for 3-4x8.  Went heavier than last week and was feeling really good and did 12 reps on my top set, then backed off 12% and did 4 sets of 8.  Deadlifts were kept fairly moderate.  Finished up with 3x10 on DB incline. Solid WO.

Nutrition/Weight:

178.0

Thu 11/17/22 - Deadlift

Garage Gym

(Deadlift)185x4,215x4,235x4,275x4,225x4,4,4,4,4

(Bench1Ct)135x5,155x5,165x5,175x5,150x5,5,5,5

(FrontSquat)45x8,55x8,8,8

(SteepInc)50x15,45x10,10,10

54 mins

Deadlift felt heavy as predicted after pull-ups yesterday. 275 was my top weight and this is more like a back off weight. Did 5 back off sets for some volume and the effort felt about right despite it being fairly light. I supersetted paused bench with DL and that went ok. Fatigue in my wrists/elbows from pull-ups made these feel a little "off".  Finished up with light front squats and steep angled incline/shoulder press.  Solid WO.

Nutrition/Weight:

176.8 - pleased with weight after being super bloated Monday after the weekend backpacking trip and TONS of cabs. I weighed 184.6 on Monday morning.

Wed 11/16/22 - GPP (Pullups 15 sets EMOM = 60 reps)

Garage Gym

(Pull-ups)6,6,5,5,5,4,4,3,3,3,3,3,3,3,4=60

(OHTri)60x15,70x10,10,60x15

(Curl)45x12,12,15Hx15,15

(Plank)40,40,40,50

(Squat)30,30,30,40

(Hang)30,30,40,40

41 mins

Started with pull-ups for 15 sets EMOM. I hit a wall quicker than I thought with 4's, but felt like I could have kept doing 3's for a long time and got a 4 on my last (15th) set.  Lot of volume for me, deadlift will suffer tomorrow I'm sure.  Next was OHTri for 4 sets paired with curls. Curls were 2 sets barbell, 2 sets hammer curls. Finished with a circuit of planks, deep squat holds and dead hangs, 2 under hand and 2 over hand grip.  Solid GPP day.

Nutrition/Weight:

178.0

Tue 11/15/22 - OHP

Garage Gym

(OHP)65x6,75x6,85x6,95x6,105x6,85x6,6,6

(T-Bar)45x12,12,55x12,12,12

(Squat)65x8,75x8,85x8,8

(DBDecline)45x10,50x10,10,10

41 mins

Took Monday off to recover from backpacking trip over the weekend. Started with OHP and t-bar row superset.  OHP started feeling heavy at 85#, but then 95 felt really good so I bumped to 105, then backed off for 3 sets of 6 reps.  Hadn't planned on going that "heavy", but pleased with this. I kept rows fairly light, but decent volume.  Finished up with some light squats and paused DB decline.  WO felt pretty good overall and a good one to get back into the routine after some days off for backpacking and recovery.

Nutrition/Weight:

179.2 

Sat/Sun - 11/12 - 11/13 - Backpacking w/ Tom (McAfee Knob Trailhead on 311 to 220/Daleville)

 Saturday:

311 McAfee Trailhead to Lambert's Meadow Campsite 10.5miles. Started 10am w/ Tom Coleman, McAfee Knob, Tinker Cliffs, Campsite. Tougher hike than I'd remembered. Great Wx, wonderful campsite on stream

Sunday: 

Lambert's Meadow to 220/Daleville 9.5miles. Wasn't expecting much, but wonderful overlooks of valley and ridge walking above Carvins Cove Reservoir all afternoon. Great trip with Tom. 34 degrees last night.

Fri 11/11/22 - Squat

Garage Gym

(Squat)95x6,115x6,6,6,6

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

(RDL)135x8,8,8,8

(DBInc)50x10,10,10

44 mins

Back-off day. I've been pushing some movements fairly hard for a while and just haven't had much of a back-off week, so I'm at least starting with a fairly easy day today.  Trying to keep things in the RPE 7ish range instead of 8-9 on some movements.  Plus, I have a big physical weekend ahead and don't want to be drained at all for it.  Add in I've been dieting (weight coming down nicely recently), a break was called for.

Squats were fine, right knee a bit painful for some reason the first couple of sets, but then felt better.  Last set I did low bar to see how it felt, hadn't done any low bar in a while. Wow, that was hard on my elbows really packing them in to get tight.  Next I did decline and RDL's on short rests and finished up with some DB incline. About what I wanted today.

Nutrition/Weight:

177.2 

Wed 11/9/22 - Deadlift

Garage Gym

(Deadlift)225x4,255x4,285x4,300x4,315x4,150x4,4,4,4

(Bench2Ct)125x6,145x6,165x6,175x6,150x6,6,6,6

(GobletSquat)35x10,40x10,50x10,10

(SteepInc)50x12,45x10,10,10

55 mins

Started with deadlifts working up to 4 @RPE8, then backing off 20% and doing 4x4.  I worked up in smaller jumps than normal. I feel I've been jumping up too quickly and am not really warmed up when I get to heavier weights.  This takes longer than I'd like, but felt better.  About 8 working sets.  I supersetted this with 2 count paused bench. I went 5# lighter than last week, but REP was lower @8 as I didn't want to overshoot again. I backed off 15% for volume and got a total of 7 working sets.  Finished up with super-set of goblet squats and steep angle DB incline on short rests.

The first deadlift/bench combo took about 45 mins (with warmup) and then the second squat/incline combo took 10 mins.

Nutrition/Weight:

178.8 again

Tue 11/8/22 - GPP

Garage Gym

(PullDn)50x15,75x15,100x12,12,12,12,12,12

(PushDn)75x10,10,10,8

(Curl)25x12,12,20Hx15,13

(Plank)3x45

(Hang)3x30

(Squat)3x30

48 mins

Started with pulldowns warming up 2 sets and then 6 working sets. I tried to pause as many reps as possible of the working sets starting at all paused, then 10, a couple sets of 6 paused and final 2 sets just 12 reps no pause.  Next I did pushdowns (heavy for me) and curls. Then planks, dead hangs and squats.

Nutrition/Weight:

178.8

Sun 11/6/22 - OHP

Garage Gym

(OHP)65x6,75x6,85x6,95x6,100x6,85x6,6,6

(T-bar)45x12,55x12,12,12,12,12,12

(Squat)65x10,10,75x10,10

(DBDecline)50x10,60x10,10,10

57 mins

Started with OHP for lots of volume, and heavier top set than last week.  Supersetted OHP with t-bar rows, tried to pause the reps as much as I could, lots of volume.  Finished with some light 10-rep sets of squat and DB decline that felt GREAT! Loving this movement.

Nutrition/Weight:

179.8

Sat 11/5/22 - GPP (Pullups)

Garage Gym

(Pull-ups)5,5,5,5,5,5,5,5,4,4=48

(OHTri)60x4x15

(BBCurl)45x12,12,12

(Plank)4x40

(Squat)4x30

40 mins

Started with pull-ups 10 mins EMOM, did 5 for 8 sets until I had to drop to 4 reps for the last 2.  Next was some arm work, then planks and deep squat holds.

Nutrition/Weight:

179.0

Fri 11/4/22 - Squat

Garage Gym

(Squat)124x5,140x4,4,150x4,4,4

(Decline)135x8,145x8,155x8,8,135x8,8

(RDL)135x8,155x8,185x8,8,8

39 mins

Started with squat for 4 reps, doing Multics sets @PRE 6 and 7.  Knees were cranky so I had planned this deload on squat.  Then I did decline and RDL's.  Was planning on doing some incline/shoulder work, but busy schedule and had to cut this short.

Nutrition/Weight:

178.2

Wed 11/2/22 - Deadlift

Garage Gym

(Deadlift)225x4,255x4,285x4,305x4,245x4,4,4,4

(Bench2Ct)135x6,155x6,170x6,180x6,155x6,6,6

(GobletSquat)35x10,40x10,45x10,10

(SteepInc)50x12,12,8,40x10

56 mins

Deadlift worked up to 6 reps @PRE8, then backed off 20% and did 4x4.  Supersetted with 2-count paused bench.  Worked up to top set @RPE8, then backed off 15% and did 3x6.  Finished up with goblet squats and steep angle incline.

Nutrition/Weight:

180.0

Tue 11/1/22 - GPP (Pullups)

Garage Gym

(Pull-ups)BWx5,10x5,20x5,30x5,15xx5,5,5,BWx5,5,5=50

(PushDn)50x15,12,10,8

(Inc)Curl)20x12,8,15x12,Hx10

(Squat)45,30,30

(Plank)60,45,45

44 mins

GPP today, including weighted pull-ups.  Sets of 5 tarted with body weight for warmup, then aded weight until I hit hit RPE10.  I was shooting for @PRE 8-9.  Then backed off the weight and finished with body weight for 50 total reps.  Then did some arm work and squat holds and planks.

Nutrition/Weight:

180.6

Sun 10/30/22 - OHP

Garage Gym

(OHP)75x6,85x6,95x6,85x6,6,6

(T-bar)45x12,55x12,12,65x12,12,45x12,12

(Squat)45x10,65x10,10,70x10,10

(DBDecline)45x12,50x10,60x10,50x12

42 mins

Started with superset of OHP and t-bar rows. Trying to take today as a bit of a back-off WO as I'm feeling beat up. Kept RPE's at 8 or under.  Next I supersetted squats and decline DB press. Squats were really light, knees have been cranky, but they didn't feel "easy".  I've been doing barbell decline and have been enjoying it, but I haven't done DB's yet. In order to superset all my movements today, DB's were the best option for decline today. I really like them, could really feel connection in pecs.  Solid, but quick, WO.

Nutrition/Weight:

182.0

Sat 10/29/22 - GPP + Cardio

Garage Gym

(Pull-ups)14/+5,5,5,5,5,5,4,4,4,4=60

(DBTri)35x12,30x10,10

(Curl)15x25,15,12

2.4 mile walk in the AM to Starbucks with Sarah and Taryn

58 mins

Walk and GPP. Pull-ups were solid with a set of 14 reps to start, then sets every 2 mins.  Started with sets of 5, then dropped to 4's.  Finished with some arm work.

Nutrition/Weight:

179.6

Fri 10/28/22 - Squat

Garage Gym

(Squat)125x4,155x4,165x4,165x4,175x4,140x4,4,4,4

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

(DeficitDL)185x8,205x8,225x8,8,8

(DBInc)60x12,50x12,40x12

58 mins

Started with squat working up to 4@ RPE8, then backed off for 4x4. Felt heavy today.  Next I supersetted decline bench with deficit deadlift. Pleased with bench. Finished up with DB incline on short rests.

Nutrition/Weight:

179.6