Wed 12/28/22 - Incline (Ida Lee Gym)

Ida Lee Gym

(Incline)125x6,145x6,165x6,145x6,6,6

(SeatRow)70x10,60x10,10,10,10

(DBDecline)50x12,60x10,75x8,8,60x10

(GobletSquat)40x10,50x10,60x10,70x10,10

65 mins

Ida Lee Gym in Leesburg.  Today would have been OHP day, but it's a hard setup in 1 rack for Sarah and I with the height difference, so we did incline instead. I worked up to a top set of 6, then backed off for 3 sets of 6.  We supersetted seated row with incline.  Next we supersetted DB decline with goblet squats.  The bench was really slick and we were sliding down the decline.  Made me thankful for the wonderful bench we have in our home gym.  It was nice going a little heavier on decline than I've been able to at home (lack of 5# increment DB's at the heavier weights), plus with good volume. The 60# backoff set at the end was paused reps and it was hard.  Went heavier on goblet squats than I have, they are much easier to hold onto than my hex DB's at home.  Solid WO.

Nutrition/Weight:

NA

Mon 12/26/22 - Squat/Legs (Ironbound Gym)

Ironbound Gym

(LegPress)90x10,10

(HackSquat)90x10,10,10

(DBBench)45x10,65x10,75x8,70x8,60x10,10

(Pull-ups)10,10,8,8

(DBInc)50x15,10,9

(Bicycle)3x25

68 mins

Ironbound Gym again.  Today was squat day, but the racks were taken and my lower back was feeling fatigued, so we started with leg press.  Surprisingly to me, this really put a LOT of stress on my lower back. Even light weights bothered it.  So I switched to an open hack squat machine.  Next we did DB bench, working up to a heavy set, then doing some back offs for 5 total working sets.  Next was some DB incline, then we finished up with some ab work.

Nutrition/Weight:

NA

Sat 12/24/22 - Deadlift (Ironbound Gym)

Ironbound Gym - in Williamsburg

(Deadlift)225x4,255x4,280x4,295x4,310x4,250x4,4,4,4

(Bench1Ct)135x6,155x6,175x6,185x6,155x6,6,6

(GobletSquat)55x10,10,10,10

(ShldrPress)50x12,60x10,8,50x9

68 mins

Ironbound Gym. Started with deadlift working up to a top set of 4, then taking off 20% for 4x4 back offs.  Top set was @RPE9, so I overshot a bit.  Next was bench, working up to a top set of 6@REP9, then. Backed off for 3x6 @RPE 7's.  Supersetted goblet squats with bench.  Finished up with iso shoulder press.  Solid WO.

Nutrition/Weight:

176.2

Wed 12/21/22 - OHP

Garage Gym

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

(T-barRow)45x12,60x10,70x10,10,10,10

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

(DBDecline)60x8,70x8,8,8

41 mins

Got through this one quickly.  Started with OHP and t-bar rows.  For OHP I worked up to something that felt like @RPE 7, then did 5 sets there, ended up @RPE8ish.  Finished with fairly light, controlled, squats, which felt pretty good today, and DB decline. Still loving decline.

Nutrition/Weight:

176.0

Tue 12/20/22 - GPP + Pullups

Garage Gym

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

(DBTri)30x12,35x10,10

(Curl)20x12,12,12

(Plank)3x40

(SeatDelt)10x3x10

(Crunch)3x15

28 mins

GPP started with pull-ups 10 mins EMOM.  Very solid, pleased with these.  Next was DB triceps, curls and plank circuit.  Finished with seated delt raises and crunches.

Nutrition/Weight:

175.4

Sun 12/18/22 - Deadlift

Garage Gym

(Deadlift)225x4,245x4,160x4,175x4,290x4,235x4,4,4

(Bench1Ct)165x3,185x2,195x1,205x1,215x1,150x5,5,5,5

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

(SteepDBInc)50x12,40x10,10,10

63 mins

Started with Deadlift for 4@8, -20% 3x4. I tend to take too large jumps before I'm really warmed up on DL I think and so today I took moderate jumps. It felt better, but took a while.  Top set of 290#'s was rated @7-7.5, but decided that was heavy enough today as I build the DL back up after focusing on pull-ups for a while.  I supersetted paused bench with DL, working up to 1@8, then 4x5 at something around 70% 1RM.  Not sure what 1RM is right now, but 150#'s was fine for the purpose today.  The heavier sets felt "heavy".  No surprise since I don't think I've done anything over 185#'s in months.  Felt good to move something a bit heavier.  I'll keep this in rotation as my shoulder tolerates it.  Finished up with some goblet squats and steep angle DB incline.  Solid WO.

Nutrition/Weight:

177.8 - dinner last night at Brazilian steakhouse Chima.  So good, ate SO much.

Sat 12/17/22 - GPP

Garage Gym

(PullDn)100x4x12

(Plank)4x40

(PushDn)55x4x12

(Curl)25x12,12,Hx12,12

(Hang)30,30,40,40

(StepDn)6"x4x10

(Squat)3x30

(Crunch)3x15

(Delt)10x3x12

45 mins

GPP day.  I kind of felt like doing pull-ups, but figured I'd give them a break after a lot of sessions over the last week, including the b'day challenge.  So I did pulldowns and planks. Pulldowns I did 2 sets overhand, 2 sets underhand grip.  Next I did pushdowns and curls (2 sets normal, 2 sets hammer curls).  Next I did a circuit of dead hangs (under and over grip), step downs from 2 45# bumpers, and deep squat holds. Finished up with crunches and delts.  For delts I did a 10# plate on a rope and did raises from floor to overhead.

Nutrition/Weight:

175.8

Fri 12/16/22 - OHP

Garage Gym

(OHP)65x6,85x6,95x6,105x6,110x6,90x6,6,6

(DBRow)35x10,50x10,10,10,10

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

(DBDecline)60x10,10,10,10

55 mins

Started with OHP working up to 6@8, -18% for 3x6.  Very pleased with these. I haven't really pushed OHP hard the last couple of weeks and had been stuck at 105#, but that felt fairly easy today so I bumped to 110#.  I supersetted DB rows with these. Haven't done 1-arm rows in a long time, felt good.  Finished up with light squats, narrow stance and some paused DB decline. Still loving DB decline!

Nutrition/Weight:

175.0 after big b'day dinner and 2 big servings of pumpkin crisp and ice cream.  Can't believe I wasn't higher than this.

Thu 12/15/22 - Birthday Pullup Challenge

Garage Gym

(Pullups)17,13,11,10=51 +7

(OHTri)60x12,12,12

(Curl)25x10,20Hx12,12

(Plank)3x45

(StepUp)6"x12,12,12

(Delt)5x15,15,15

50 mins

Started with the birthday pull-up challenge and I was VERY pleased with getting 51 in 4 sets.  Did a 5th set because Sarah still had to get some.  Super impressed with Sarah!  Sarah did awesome as well with 10,8,8,8,5=39.

Then I did some GPP that was kind of going through the motions.  

Very pleased with pull-ups and my weight management leading up to it!

Nutrition/Weight:

172.8

Wed 12/14/22 - Squat + Pullups

Garage Gym

(Squat)75x6,85x6,95x6,6,100x6,6

(Decline)135x6,155x6,6,6,6

(Pullups)4,4,4

(DBInc)50x12,10,10

52 mins

Started with squat, kept it fairly light. My lower back has been bothering me quite a bit, so I didn't want to do too much here today.  Next I did decline for 4x6 moderate weight.  Finished up with some explosive and easy pullups and DB incline.  

Nutrition/Weight:

173.6

Tue 12/13/22 - GPP + Pullups

Garage Gym

(Pull-ups)6,5,5,5

(Plank)4x45

(PushDn)50x15,15

(Curl)20x15,Hx15

(StepDown)6"x10,10,10

(HollowHold)3x30

30 mins

Started with pull-ups and planks.  Just wanted to do some easy pull-up work, keeping them explosive.  Next was pushdowns and some curls, both fairly light.  Finished up with some step downs and hollow holds. Haven't done step downs in a long time.  They're great knee pre-hab work. I was pleased I could do these without any pain at 6 inches (2 45# number plates).  I started these initially at 1 25# number.

Nutrition/Weight:

174.2

Sun 12/11/22 - Deadlift

Garage Gym

(Deadlift)205x4,225x4,275x4,225x4,4,4,4

(Bench1Ct)145x5,165x5,185x5,155x5,5,5,5

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

(SteepDBInc)50x17,45x12,12,10

(DBTri)30x13,11

(Curl)45x10,10

(Pull-ups)6,6,6

61 mins

Started with deadlift working up to 4@7, then backing off for 4x4. Wanted to take it easy on these because I also wanted to do a couple sets of pull-ups at end of WO and want to be ready for b'day pullup challenge in a couple days.  I supersetted paused bench with deadlift.  These were 5@RPE8, -15% 4x5.  Next was goblet squat with steep DB incline.  Pleased with 17 reps on first set of incline.  Next I supersetted some triceps work with 3x6 of pull-ups, just getting some fast reps in.  Finished up with 2x10 on barbell curls.

Nutrition/Weight:

174.4 broke through the 175# target weight!

Fri 12//9/22 - Pullups + OHP (Hit b'day goal weight early!)

Garage Gym

(Pull-ups)14,10,8,8,8=48

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

(Squat)75x8,85x8,95x8,10

(DBDecline)60x10,10,10,10

60 mins

Started with last pull-up workout before the b'day challenge. They went fairly well. My GOAL was to keep all sets after the first set @RPE8 or lower.  I didn't keep RPE as low as goal, but nothing to failure, so not a total failure in that regard.  Next was overhead press for 6@RPE 6,7,8x2. Then finished up with squats and DB decline.  Happy to hit goal weight 5 days before birthday.

Nutrition/Weight:

175.0 - Hit b'day goal weight!

Wed 12/7/22 - Squat

Garage Gym

(Squat)115x4,135x4,155x4,165x4,135x4,4,4,4

(Decline)125x8,145x8,155x8,165x8,8

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

(DBInc)60x13,50x10,10

60 mins

Started with Squat for 4@8, -20% 4x4.  Felt good warming up, but weight felt heavy quickly.  Just been doing a lot of light squats and any moderate weight feels heavy fast. Still pleased with how they felt, but a little frustrated that squat seems to be in such a holding pattern.  Gotta remember that a few years ago I couldn't even squat on my knees.  So it's all a blessing.  Next was decline and RDL.  Finished up with some DB incline.  Decent WO.

Nutrition/Weight:

177.0

Tue 12/6/22 - GPP

Garage Gym

(PullDn)100x15,15,15,13,13

(PushDn)60x13,15,13,11

(Curl)30x12,10,20x15,Hx15

(Plank)4x40

(Delt)5x10/10/10x3

(Crunch)4x15

40 mins

GPP day. Started with pulldowns for high reps, 5 sets.  Next I did a circuit of pushdowns, curls and planks.  Finished up with delt complex and crunches.

Nutrition/Weight:

176.4

Sun 12/4/22 - Deadlift

Garage Gym

(Deadlift)235x4,255x4,275x4,285x4,230x4,4,4

(Bench1Ct)145x5,165x5,175x5,180x5,155x5,5,5

(GobletSquat)35x10,10,10,10

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

59 mins

Started with deadlift working up to 4@RPE8, then backing off 20% and 3 sets of 4. Felt heavy, I think because of hard pull-up session yesterday.  275-285 should still be working up weight, not top set type weight.  I supersetted paused bench with deadlift, and this was good.  5# lighter than last week, but I rated the effort much lower.  Finished up with goblet squats and steep angle DB incline.  Solid WO.

Nutrition/Weight:

178.6 - Sushi and cereal last night spiked weight this morning.

Sat 12/3/22 - GPP - Pullups

Garage Gym

(Pull-ups)10,4,4,4,4,4,4,4,4,4,4=50

(OHTri)60x15,70x12,10,60x15

(Curl)25x12,10,10,20Hx12

(Plank)3x45

(Delt)5x15,10,10

(Squat)3x45

(Crunch)3x15

48 mins

Worked out with Sarah for the first time in a while.  Started with Pull-ups.  I did a set of 10, then 4 reps EMOM for 10 sets (11 sets total) for 50 total reps.  Pleased with how long I held sets of 4, not thrilled about first set of 10. I could've gotten another couple reps, but I was hoping to get 12-14 here @REP8ish.  Next we did triceps and biceps 4 sets each.  Next was planks and delt work. Delts were front, side, rear superset, 3 rounds of these.  First round I got sets of 15, next 2 were 10's.  Finished up with deep squat holds and crunches. Solid GPP day.

Nutrition/Weight:

176.4

Fri 12/2/22 - OHP

Garage Gym

(OHP)65x6,80x6,95x6,105x8,85x6,6,6

(T-Bar)45x10,55x10,65x10,75x10,10,55x10,10

(Squat)75x8,95x8,105x8,8

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

50 mins

Started with OHP and t-bar rows. OHP was decent, everything felt "heavy", but I have a real har dime judging RPE on OHP. On my top set I pushed it AMRAP for 8 reps @RPE 9.5.  Then I backed off 20% for 3x6. Rows were decent, working up to 2 top sets, then backed off for 2 more sets.  Next I did squats and DB decline. Knees have been not 100% lately so squatting has been light.  Although it was still light today, they at least felt REALLY smooth and easy (after warming up) today. Very happy with how they felt.  I went heavier on decline than I have since doing this consistently and it felt good.  Really enjoying barbell and DB decline lately and it's been a lot easier on my shoulders.

Nutrition/Weight:

175.4

Thu 12/1/22 - GPP + Cardio

Garage Gym

(DBTri)30x15,12,12

(Curl)25Hx15,12,12

(Crunch)15,15,15

(Hang)30,30,40,40

(RDelt)2.5x20/20/20

24 mins

2.75 mile walk in 48 mins

72 mins total

Walked and then did some quick GPP work.

Nutrition/Weight:

176.4

Wed 11/30/22 - Squat

Garage Gym

(Squat)75x6,95x6,115x6,135x6,6,6,6

(Decline)135x8,155x8,175x8,145x8,8,8

(RDL)135x8,165x8,8,8,8

(DBInc)60x10,50x10,10

54 mins

Pull-ups and some GPP. I was planning on doing sets of 6, then 5's and keep dropping. I did too many sets of 6 I guess because my first set of 5 became 4 and I barely held 4's for the next few sets.  Not super thrilled with this, but got the work in.  Pull-up challenge is getting close.  Weight is looking decent.

Nutrition/Weight:

176.8

Tue 11/29/22 - Pullups & GPP

Garage Gym

(Pull-ups)6,6,6,6,4,4,4,4,3,3,3,3=52

(PushDn)60x12,12,12

(Curl)25x12,20x12,20Hx15

(Plank)3x60

35 mins

Pull-ups and some GPP. I was planning on doing sets of 6, then 5's and keep dropping. I did too many sets of 6 I guess because my first set of 5 became 4 and I barely held 4's for the next few sets.  Not super thrilled with this, but got the work in.  Pull-up challenge is getting close.  Weight is looking decent.

Nutrition/Weight:

177.6

Sun 11/27/22 - Deadlift

Garage Gym

(Deadlift)185x8,215x8,225x8,8,8

(Bench1Ct)150x5,165x5,175x5,185x5,155x5,5,5

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

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

56 mins

Started with deadlift for sets of 8 reps. Been doing 4's, just didn't feel up to moving heavier weight today. I supersetted paused bench with deadlift.  Finished with light barefoot squats and steep angle DB incline. Feeling worn out from the weekend in the mountains (Lake Santeetlah) and visiting Bryson City.

Nutrition/Weight:

178.4

Thu - Sat 11/24 - 11/26 - Thanksgiving

 Spent Thanksgiving at Lake Santeetlah near GSMNP. 

Thursday we hiked around Joyce Kilmer Memorial Forest for about 3 hours, let Taryn dictate pace for the most part, so we did 3 miles.

Friday we drove on the Cherohala Skyway, but it was mostly fogged in.  Then we went to Bryson City and spent the afternoon at the train museum and shopping.  Cute little downtown area. 

Saturday, Taryn got sick last night, so we walked around the lake/neighborhood in the morning, then headed home so she could sleep in her own bed.