Tue 12/19/23 - Upper 2 (w/ Sarah)

Garage Gym

(Bench2CT)125x6,145x6,155x6,165x6,170x6,155x8

(PullupsRings)6,6,6

(DBInc)50x12,12,12

(DBRow)50x10,10

(IncCurl)25x10,10

(DBTri)35x10,10

46 mins

Worked out with Sarah.  Started with 2-count paused bench working up to top set, then backing off for 1 set.  This ended up feeling better as the sets went on.  Next we did pullups on the rings, Sarah did pulldowns.  Next we did DB incline for 3 sets and 2 sets of DB rows.  Finished up with some arm work. Decent WO.

Nutrition/Weight:

181.0

Sun 12/17/23 - Upper 2 (w/ Hayden)

Garage Gym

(Incline)95x8,125x8,145x8,8,8

(Pullups)10,6

(PullDn)115x13,13

(Decline)145x16,12

(T-Bar)70x10,10

(DBTri)30x15,12

(IncCurl)25Hx12,12

(Crunch)3x15

57 mins

Worked out with Hayden.  Started with incline for 4 sets of 8.  Next we did pull-ups and pulldowns 2 sets each.  Next we did decline and t-bar rows for 2 sets each.  Finished up with arms and abs.  Really enjoy working out with Hayden.

Nutrition/Weight:

182.4, 10 pounds heavier than Friday for pullup challenge.  Time to pull it back in.

Fri 12/15/23 - Birthday Pullup Challenge

Garage Gym

(Pullups)19,14,12,10(55)

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

(DBInc)40x12,45x12,50x12

(DBRow)40x10,10

(EZSkull)65x12,12

(IncCurl)30x8,25Hx10

59 mins

BIRTHDAY PULLUP CHALLENGE, crushed it!  This was my best ever. I went hard the first set and was a little worried I'd gone too hard and wouldn't be able to recover.  Super psyched I got this in 4 sets with a few reps to spare.  Then I finished the workout with Sarah.  Bench working up to a top set of 8, then backed off for 3 sets.  Next we did incline and rows with DB's.  Finished up with some arm work. After the pull-ups, I didn't have a ton of energy left.

Nutrition/Weight:

172.4

Tue 12/12/23 - Upper 2

Garage Gym

(DBInc)50x12,60x10,10,10,10

(Pullups)6,6,6,6

(Decline)135x10,10,10

(T-Bar)70x10,10,35x15

(IncCurl)30x8,8

(EZSkull)65x12,12

(Crunch)3x15

45 mins

Started with DB incline and pullups.  Incline was fine for 4x10, and pull-ups were easy with 4x6 @RPE 6.  R elbow/bicep is still not 100%, so hopefully that improves before Friday.  Next was decline and rows - nothing much to say here.  Finished up with crunches and some arm work. First rep or 2 of curl sets bothers my R bicep/elbow, but then it actually feels much better after that.  Decent WO, just trying to heal up before Friday (and drop a few more pounds.

Nutrition/Weight:

174.8 

Sun 12/10/23 - Mobility and Body Weight (w/ T)

Garage Gym

(SplitSquatStretch)2x5

(UpperBackRoller)3x15-30

(1/2Getups)10x5,5

(SquatHold)1min

(BWSquat)3x10

(Plank)3x30

(HingeSquat)3x10

(Crunch)3x10

(Windmill)3x10

(SplitSquat)3x5

36 mins

A lot going on today, terrible weather, so I did a mobility/body weight routine with T in the family room while Sarah did an upper WO in the gym.  Not much to say about it, other than it was harder than it sounds.  One thing that REALLY got me was simple windmills. The kind we did in gym class that I laughed at. My hamstrings were on fire after doing these and sore going up/down the stairs, oof!

2.2 mile walk in the afternoon during a break in the rain with Sarah, T and Salem.  T mostly wanted to play in the puddles.

Nutrition/Weight:

177.2 after reseed

Sat 12/9/23 - Upper (w/ Hayden)

Garage Gym

(Bench2CT)145x8,155x8,8,8

(Pullups)12,10

(PullDn)100x15,110x12

(DBShldr)40x12,12,12

(DBRow)40x10,10,10

(IncCurl)30x10,25x10

(OHTri)60x12,12

54 mins

Hayden and I got to get a workout together after it not working out during the week. Started with long paused bench for 4 sets of 8.  Next we did pull-ups and pulldowns. I did 2 hard sets of pull-ups and then some volume with pulldown. My R elbow is still bothering me, hoping it gets better quickly by taking care of it and doing some stretching/mobility/rehab.  Next we did shoulder press and rows.  Finished up with some arm work.  

This was Hayden's first WO back in a while. He did well.  He's got really good form on most movements and could really get strong if he'd be consistent.  Always enjoy working out with him very much, hope he feels the same way.  Hope he doesn't feel like I'm pressuring him to do it.  I don't think that's the case and he really does seem to enjoy working out and was doing it on his own most of the time before his break.

Nutrition/Weight:

173.2. Lowest I've been in a while and down 10 pounds in 5 days.  I'll re-feed today with lots of carbs, and then get back to it. Weight will spike tomorrow.

Thu 12/7/23 - Upper 1

Garage Gym

(DBBench2CT)40x10,50x10,60x10,70x8,8,8

(Pullups)12,6,6,6

(DBInc)50x10,10

(DBRow)35x10,10

(IncCurl)30x10,Hx8

(PushDn)60x12,12

36 mins

+ 1 mile walk in 17 mins

Hayden and I were going to work out together, but just couldn't get moving work schedules to align, so I did it solo.  Started with paused DB Bench and pull-ups.  Bench felt pretty good once I got warmed up and elbows felt better.  Pullups I did 1 hard set, then backed off for a couple easy sets.  Next I did 2 sets DB incline and DB rows.  Finished with some arm work.  Quick WO, enough work I think to maintain on a fairly aggressive cut.  

Nutrition/Weight:

175.2, down from 183.0 Monday

Tue 12/5/23 - Upper 2

Garage Gym

(DBInc)50x12,60x8,8,8,8

(Pullups)10,6,6,6

(Decline)135x10,10,10

(T-Bar)80x10,10,10

(IncCurl)25x10,10

(DBTri)30x10,10

(DeadHang)30,30,30

(Crunch)3x15

36 mins

Still feeling a bit beat up, plus no carbs made for a not-as-easy-as-planned workout.  Started with DB incline and pull-ups.  Pullups were 1 hard-ish set, please 3 easy sets.  Next was decline and t-bar rows.  Then I did some arm work and finished with some dead hangs and ab work.  Elbows still cranky.

Nutrition/Weight:

178.4, down from 183.0 yesterday.

Sun 12/3/23 - Upper 1

Garage Gym

(Bench)135x6,155x6,175x6,6,6,6

(Pullups)8,8,6,6

(LowDBInc)50x8,8,8,8

(IncCurl)25x10,10,Hx10

(PushDn)60x10,10,10

42 mins

Feeling really beat up, tried to take it fairly easy today.  Started with bench for 4 top sets @RPE 8,8,8,9.  Then supersetted pull-ups and low DB incline, kept pull-ups "easy", but my elbows are SO tight and fairly sore.  Gotta heal them up quickly.  Finished with some arm work. Skipped pulldowns.

Nutrition/Weight:

181.0

Fri 12/1/23 - Upper 2

Garage Gym

(DBInc)50x10,60x10,70x10,9,8

(Pullups)10,10,10,10,10(50)

(Decline)145x12,9,7

(T-Bar)70x10,10,10

(IncCurl)30x12,Hx8

(EZSkull)75x10,65x11

50 mins

Worked out with Sarah, started with DB incline and pull-ups superset.  Incline was good.  I was only planning on doing 4 sets of pull-ups, but after I got 4 sets of 10, I decided to try a 5th.  Happy to get 5x10, but really felt it in my elbows the next 1-2 days.  Last hard pull-up WO before bday pull-up challenge.  Next we did decline and rows.  Finished with curls and EZ bar triceps.  Very good WO.

Nutrition/Weight:

177.0

Wed 11/29/23 - Lower

Garage Gym

(HingeSquat)5"x12,12,7"x12,12

(Crunch)4x15

(SplitSquat)5"x5,5,5,5

(DeadHang)30,30,45,45

(Squat)45x10,55x10,10

(Tibialis)17"x20,17,17

38 mins

+2 mile walk in 38 mins with Sarah.

I hadn't done a lower workout in a month since I've been running about 3x/week.  Started with hinge squats and crunches.  Left knee was a little sore on some of these, but not bad.  Next were split squat holds for 5 seconds, 5 reps per side for 4 sets.  I did 2 sets underhand, then 2 sets overhand hangs.  Finished up with squats and tibialis raises.  Squats were a little embarrassing, but after a bunch of quad work, these were hard enough for me today with just the bar and then 55 pounds.  I did the last 2 sets narrow stance on a slant board.  Definitely showed I hadn't squatted in a month, ugh.

Nutrition/Weight:

177.6

Tue 11/28/23 - Upper 1

Garage Gym

(Bench)155x8,175x8,165x7,155x8

(PullupsExplosive)3,3,3,3,3,3,3,3,3,3,3,3,3,3,3(45)

(LowDBInc)60x15,11

(PullDn)115x13,13

(EZSkull)65x15,9

(IncCurl)30x10,9

47 mins

Started with bench, R shoulder was feeling tight, and things just felt heavy.  Worked up to a top set @PRE9, then backed off twice. Ugh, felt hard.  Next I did explosive pull-ups.  Sets of 3 EMOM for 15 minutes.  Solid work here, every rep high chest-to-bar.  Next was 2 sets each low DB incline and pulldowns.  Finished with some arm work.

Nutrition/Weight:

179.0

Sun 11/26/23 - Upper 2

Garage Gym

(DBInc)50x12,12,12,12

(Pullups)6,6,6,6

(Decline)135x10,10,10

(T-bar)60x10,10,10

(IncCurl)25x12,Hx10

(OHTri)60x15,12

30 mins

Worked out with Sarah again.  I was feeling a bit beat up, so we went a bit lighter and lower RPE, but moved through the WO in 30 mins, so it wasn't "easy".

Nutrition/Weight:

184.0

Fri 11/24/23 - Upper 3

Garage Gym

(DBBench)50x12,60x10,70x10,80x9, 70x10,10,8

(Pullups)6,6,6,6,6,6,6,6,6(54)

(DBShldr)40x12,45x10,10

(InvertRow)3x8

(IncCurl)30x10,25Hx9

(DBTri)35x12,8

62 mins

Worked out with Sarah again today.  Started with DB bench and pull-ups. Did DB bench so we could superset with pull-ups on the bar. For pull-ups I did sets of 6 until I got over my age in reps.  I haven't done anything over about 40 pull-ups and wanted to get the volume up.  All sets were quite sub-maximal.  Next we did shoulder press and inverted rows on the rings. Finished up with some arm work.  Solid work.

Nutrition/Weight:

182.0

Thu 11/23/23 - 4 Mile Turkey Dash Race on Thanksgiving

 4 mile race in 43:45

1: 11:42 (heavy race traffic)
2: 10:44
3: 10:54
4: 9:57

Ran with Hayden, he did a great job. Really proud of him.  Sarah and T ran the 1-mile fun run and T ran almost the whole way!
Great event, great way to start a day of grattitude, cooking, eating, spending time with family.

Wed 11/22/23 - Upper 2

Garage Gym

(DBInc)70x10,8,60x11,9

(Pullups)15,8,8,8(39)

(Decline)145x10,9,7

(InvertRingRow)3x10

(OHTri)60x12,10

(BBCurl)55x12,8

45 mins

Worked out with Sarah again today.  Started with DB incline and pull-ups.  Incline started with 70's for 2 sets, then dropped to 60's for 2 sets.  All sets AMRAP (RPE9-10).  Pullups started great with 15 reps, but faded quickly.  I've got work to do to get 52 on my bday.  Next was decline and inverted rows on the rings.  Decline was solid, but I died and failed o the 7th rep and Sarah gave me an assist.  Finished up with triceps and biceps.  I did barbell curls today.  I don't think I've done anything but incline curls for a couple months since I've been enjoying them and feel like I'm making progress.  Just wanted a change today.  First race in many years tomorrow morning!

Nutrition/Weight:

177.8

Mon 11/20/23 - Upper 1

Garage Gym

(Bench)180x10,7,165x7,7

(PullupsExplosive)10x3EMOM(30)

(LowDBInc)60x12,12,12

(PullDn)100x12,12,12

(EZSkull)65x14,10

(IncCurl)30x14,8

62 mins

Worked out with Sarah.  Started with bench working up to 2 top sets AMRAP, took off 8% and did 2 more sets AMRAP.  All 4 working sets were @RPE 9.5-10.  Next were explosive chest-to-bar pull-ups, EMOM for 10 sets of 3.  Felt good despite being fairly heavy this morning.  Got really high on a lot of the first few sets.  Next we did low DB incline and pulldowns. I did reverse grip pulldowns today and they felt good. Finished up with skull crushers and incline curls. I've really been pushing my arm work MUHC harder than in the past, especially biceps, and it's showing.

Nutrition/Weight:

179.8

Sat 11/18/23 - Upper 2

Garage Gym

(Incline2CT)115x8,125x8,135x8,8,7

(PullupsWeighted)25x5,5,5,5,5,BWx10

(RingPushups)3x10

(InvertRow)3x10

(OHTri)60x10,10

(IncCurl)25x10,8

56 mins

Started with 2 count paused incline @RPE 6, 7, 8x3.  The last 2 set were at RPE 10,10, NOT 8's for sure!  Next I did weighted pull-ups.  Hadn't done these in a while, they are hard, but felt solid for 5x5.  Then I did a set of 10 body weight pull-ups and was quite pleased with that.  Next I did pushups on the rings and inverted rows.  Ring pushups were done with knees on a bench, shook like a maniac..these were HARD.  Finished up with some arm work.  Very good WO.

Nutrition/Weight:

176.4

Thu 11/16/23 - Upper 1

Garage Gym

(Bench)135x8,155x8,175x9,155x8,8,8

(PullupsExplosive)3x13(39)

(LowDBInc)60x10,10,10

(PullDn)115x10,10,10

(EXSZkull)65x13,8,8

(IncCurl)30x10,8,6

60 mins

Started with bench and did a top set AMRAP, took off 12% and did 3x8.  Next were explosive chest-to-bar pull-ups for 3 reps EMOM for 13 sets/mins.  Good work here.  Next was DB incline and pulldowns.  Finished up with skull crushers and incline curls.  Good WO.

Nutrition/Weight:

176.8

Mon 11/13/23 - Upper 2

Garage Gym

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

(PullupsRings)8,8,8,8,8(40)

(Decline)145x11,8,8

(T-Bar)90x10,10,10

(OHTri)70x10,60x12,12

(IncCurl)30x12,6,6

(DeadHang)3x30

58 mins

Worked out with Sarah over lunch.  Started with incline and pull-ups on the rings.  Did 5 sets of each rather than planned 4. Felt good and worked hard last 3 sets of each.  Next was decline and t-bar rows. I failed the 12 rep on decline and the next 2 sets were struggles to hit 8 reps. Rows were decent, and hard.  We did overhead triceps and incline curls for arms. Hadn't done OHTri's in quite a while. They can be hard on my shoulders when I go heavy.  Finished up with some dead hangs. Solid WO.

Nutrition/Weight:

178.8 -> this was impressive.  Only 1 pound heavier than when we left and were traveling for 5 days, half of it at Mom's house, half in a hotel having to eat out nearly every meal.  This took some real restraint!

Sat/Sun 11/11 - 11/12 - JMU Football weekend with Elena

 Drove to JMU Friday afteernoon and went to dinner with the family (Sarah, Taryn, Hayden, Elena and Liam).

Saturday we went to the Outpost bookstore and got Taryn a Duke Dog shirt, then picked up Elena and drove to campus.  She's got a great appartment close to campus.  We walked around the quad, got lunch and then back to the quad to watch the band warming up.  Then down to campus bookstore, obligatory pics with Duke Dog statue and the football game.  Weather was great, so great spending the day with Elena and the gang.  We went to dinner at an Italian place, enjoyed visiting.

Our hotel (motel 6) was a shithole, wouldn't stay here again.  Was loud, small beds for the 4 of us, but we hardly spent any time there aside from "sleeping".  In quotes because I don't know that anyone slept much.

Sunday we got up, picke up Salem from the kennel and went for breakfast.  Liam joined us for breakfast and he seems nice and cares for Elena a lot.  Really enjoyed the time with Elena, wished we could have done this more while she was in school.

Fri 11/10/23 - Upper 1

I did a 6-mile run yesterday, longest run in a while.  I've been running again since July 2-3 times a week in addition to my workouts and walks.  Running is feeling better, still slow, but getting runs from initial 2-3 miles to 4-5 miles and now 6 miles today.  Feeling good and enjoying them.

Ironbound Gym

(Bench)185x8,6,165x8,8

(Pull-ups)13,10,6,6

(LowDBInc)60x10,10,10

(PullDn)130x9,115x10,9

(PushDn)60x10,60x10,10

(IncCurl)30x10,5,25x5

(ChestFly)120x10,10

65 mins

Started with bench and went heavier than last 2 workouts and it felt heavier! Got 2 good sets at 185# and dropped to 165 for 2 more good sets.  We superseded pull-ups and I was pleased with these; 2 AMRAP sets and 2 sets @RPE8.  Next we did DB incline and pulldowns.  Then we did curl and pushdowns.  Since we were at Ironbound, we jumped on a chest fly machine and did 2 sets, and these felt really good. Love Ironbound gym.

Nutrition/Weight:

179.0

Tue 11/7/23 - Upper 2

Garage Gym

(DBInc)50x12,60x12,10,8,8

(Pullups)13,9,6,6,6(40)

(Decline)145x10,7,7

(T-Bar)90x10,10,10

(PushDn)65x11,8

(IncCurl)30x10,7

43 mins

Started with DB incline so I could superset pull-ups to speed the workout a bit (I normally do barbel incline).  Warmed up with 50#DB's and then 4 sets xAMRAP.  For pull-ups I did 2 sets AMRAP, then did 3 sets @RPE8.  Fairly pleased with pull-ups.  Next I did decline and t-bar rows.  Decline was TOUGH.  Quite a few less reps than normal, worked hard.  Added weight to rows, worked hard.  Finished up with 2 sets each biceps and triceps, AMRAP.  Solid WO in 43 mins.

Nutrition/Weight:

177.6

Sun 11/5/23 - Upper 1

Garage Gym

(Bench)115x8,140x4,170x4,180x9,8,7,6

(PullupsExplosive)10x3EMOM

(LowDBInc)70x10,60x9,10

(PullDn)115x13,10,10

(EZSkull)65x14,11,8

(IncCurl)30x12,7,6

(Pullover)35x15,15

(Plank)3x40

(DeadHang)60,45,45,45

83 mins

Started with bench for 4(32), same weight as last week, aiming for more reps.  Last week I got 29 reps, today I got 30, however I'd rate today's RPE slightly higher, so can't really claim progress.  Next was explosive chest to bar pull-ups for sets of 3 EMOM for 10 sets.  I got chest to bar on all reps, but today they felt harder than last WO.  Next I did low DB incline and pulldowns.  Started with a heavier set of incline, then backed off. All sets AMRAP.  Pulldowns were fine, all AMRAP.  

Next I did skull crushers and incline curls. I'm still really liking the skull crushers. Incline curls, my arms die when I really push the first set and my next 2 sets are hard from rep 1 or 2.  So despite the low rep 2nd and 3rd sets, they are all hard and I think these are still really good.  Then I did pullovers and planks.  Finished up with dead hangs, 2 overhand (1st and last set) and 2 underhand.  Grip/forearms were worn out after pull-ups and pulldowns and I really fought for the last 10 seconds of the last set just to get 45 seconds.  Solid WO!

Nutrition/Weight:

177.2

Thu 11/2/23 - Upper 2

Garage Gym

(Incline)125x10,135x12,10,8

(PullupsRings)10,8,6,6

(Decline)145x12,8,8

(T-Bar)85x10,10,10

(PushDn)65x13,9,7

(IncCurl)13,6,5

50 mins

Started with incline and pull-ups on the rings, pushing both for AMRAP each set.  Next was decline and t-bar rows.  First set of decline felt great, pushed AMRAP, then died and barely got 8 the second and third sets, maxed out here.  Rows were 5# heavier today.  Finished up with arm work to failed each set.  Hard workouts feeling good!

Nutrition/Weight:

177.2

Mon 10/30/23 - Upper 1

Garage Gym

(Bench)125x8,155x5,170x5,180x8,7,7,7

(PullupsExplosive)3,3,3,3,3,3,3,3,3,3(30)

(LowDBInc)60x15,10,8

(PullDn)115x12,11,9

(EZSkull)65x12,10,8

(IncCurl)30x12,8,6

60 mins

Started with bench for 4(32) sets AMRAP, bumped up 5# from last week.  Got 29 reps, so I'll stick with this weight.  Next was explosive chest to bar pull-ups for 10 sets of 3.  I've been doing sets of 2, but bumped that up this week.  Next was low DB incline and pulldowns, both AMRAP each set.  Finished up with arm work, 3 sets AMRAP.  Another hard workout.

Nutrition/Weight:

182.2

Sun 10/29/23 - Lower/Shoulders

Garage Gym

(FrontSquat)45x10,65x10,10,10,10

(Deadlift)135x6,185x6,6,6,6

(SplitSquat)5x3,3,3

(RDelt)30x15,12,12

(DBShldr)35x15,13,12

(BroadJump)10x46-57"

55 mins

Started front squats. Legs pretty tired from running the last 2 days, so this was light but not incredibly easy.  Next was deadlift, and 185# felt like work so I didn't bother going any heavier.  Next I did split squat holds and rear belts.  Then I did DB shoulder press and broad jumps.  Decent lower/GPP activity.

Nutrition/Weight:

179.8

Fri 10/27/23 - Upper 2

Garage Gym

(Incline)95x8,120x8,135x10,9,8

(Pullups)12,7,6,6,5

(Decline)145x13,10,8

(T-Bar)80x10,10,10

(PushDn)65x12,8,6

(IncCurl)30x12,6

(Pullover)35x15,15

(Plank)3x30

57 mins

Started with incline and worked up to 3 sets of AMRAP @RPE 9-10.  Next were pull-ups.  I haven't done many high-rep sets, so this was a pretty good gauge of where I stand. I did sets every 2 mins and was happy with 12 reps on the first set.  Fell off fairly hard after that and also didn't go to failure on subsequent sets.  Next was decline and t-bar rows.  Pleased with both here.  Next I did some arm work and then finished up with some pullovers and planks. Solid WO.  I'm working harder than I have in a while. I'd love to see the results if I were in a caloric surplus.

Nutrition/Weight:

175.6

Tue 10/24/23 - Upper 1

Garage Gym

(Bench)150x4,165x4,175x10,8,7,7(32)

(PullupsExplosive)15x2-EMOM(30)

(LowDBInc)60x12,11,10

(PUllDn)115x15,12,11

(EZSkull)65x10,8

(IncCurl)30x10,9

64 mins

Started with bench for 4(32), so 4 sets with target of 32 reps. I upped the weight from last WO since I hit the rep goal with 170#.  I hit rep goal again today @RPE9-10 on each set.   Next I did explosive pull-ups for 2 reps every minute for 15 sets, 30 total reps chest to bar.  These felt really good.  Next I did low DB incline and pulldowns, AMRAP on all sets.  Finished up with 2 sets each skull crushers and incline curls.  Hard WO.

Nutrition/Weight:

179.8

Sun 10/22/23 - Upper 2

Garage Gym

(Incline)95x8,115x8,125x8,8,8

(Pullups)8,6,6,6,6

(Decline)135x13,12,11

(T-bar)80x10,10,10

(PushDn)60xx15,12,9

(IncCurl)30x12,8,7

(Pullover)35x13,13,13

(Plank)3x30

61 mins

Started with incline and it felt HEAVY so I didn't work up very much more than what I thought warmups would be.  I think this was because of the shoulder work yesterday.  Next I did pull-ups which were OK.  Next I did decline and t-bar rows.  I dropped the weight on decline based on incline performance, but turns out I should have probably stuck with the weight I did last week. Rows were heavier than last WO.  Next I did arm work and finished with some pullovers and planks (with Taryn).  Solid WO. 

Nutrition/Weight:

180.8

Sat 10/21/23 - Cardio + Shoulders

Garage Gym

(RDelt)30x15,15,15

(HangLegRaise)12,12,12

(Lat/FrontDelt)10x115/15,15/10,13/10

(Tibialis)22,18,18

(DBShldr)30x14,12,11

(DeepSquat)45,60,75

(Crunch)3x15

(Stretch)3x30

41 mins

+3.7 mile walk in the morning in 83 mins

Walked 3.7 miles in the morning, then did a shoulder workout. I do a bunch of delt work and then DB shoulder press, which makes it fairly challenging even with lighter weights.  I also do some ab/core work, tibialis and stretching.  

Nutrition/Weight:

179.0

Thu 10/19/23 - Upper 1

Garage Gym

(Bench)170x11,8,8,7(34)

(PullupsExplosive)2,2,2,2,2,2,2,2,2,2(20)

(LowDBInc)60x15,11,8

(PullDn)115x12,12,10

(EZSkull)65x13,8,8

(IncCurl)25x12,8,8

60 mins

Started with bench for AMRAP 5# heavier than last week with a target of 32 reps.  Got 34.  Planned on trying to keep these @RPE 8ish today, but didn't happen, ended up mostly @9's. Last set close to 10, I died.  Next were explosive chest to bar pullups EMOM for 10 sets.  These are going well.  Next I did low DB incline and pulldowns.  Bumped weight on pulldowns again, but I can't add much more weight because I'll come up off the seat.  Low incline was good, but I failed on a 12 rep on the 2nd set and then was done by the 3rd.  Finished with arm work.  Another HARD workout for me, pushing every set hard.  Really enjoying pushing this hard, not sure when I'll have to start building in some lower RPE days.  We'll see.

Nutrition/Weight:

180.4 

Wed 10/18/23 - Lower

Garage Gym

(Squat)65x6,75x6,95x6,115x6,6,6,6

(Deadlift)135x6,185x6,225x6,6,6,6

43 mins

Yep, that was it. Really busy work day.  Was able to get in squats working up to something that felt like some work for 4 sets, then did the same thing for deadlift.  Nothing too taxing, but getting some lower work in.  It's been hard trying to balance knee rehab stuff, running/walking/cardio and any real squatting and deadlifting.  But, I'm doing it. :)

Nutrition/Weight:

181.8

Mon 10/16/23 - Upper 2

Garage Gym

(Incline)125x15,135x12,9,6

(PullupsRings)9,8,6,6

(Decline)140x10,9,9

(T-Bar)70x10,10,10

(IncCurl)14,9,8

(DBTri)35x10,8,6

46 mins

Worked out with Sarah.  Started with incline and pull-ups on the rings.  I wrote this workout to be mostly @RPE7-8.  First set of incline, I went to RPE 9.5-10 and kept it there on incline and pull-ups.  Pullups were solid, despite my weight being high today.  I did a bit better on decline, but pushed hard.  Same with arms.  I was feeling pretty good, so figured I'd push hard again today, wished I would've started heavier on incline.  Solid WO.

Nutrition/Weight:

184.8

Sun 10/15/23 - Run + Shoulder WO

Garage Gym

(RDelt)25x15,15,15

(HangLegRaise)12,12,12

(Lat/FrontRaise)10x10,10,10

(Tibialis)18,18,15

(DBShldr)30x12,10,9

22 mins

2 mile run in 25 mins with Sarah and T

2 mile walk w/ family in 43 mins

Ran with T in the jogger with Sarah for 2 miles, then grabbed Salem and walked 2 miles.

Then I did a shoulder workout.

Nutrition/Weight:

181.4

Sat 10/14/23 - Upper 1

Garage Gym

(Bench)165x11,9,8,7(35)

(PullupsExplosive)2,2,2,2,2,2,2,2(16)

(LowDBInc)60x13,11,8

(PullDn)110x12,12,10

(EZSkull)55x15,10,10

(BOR)95x10,10,10

(IncCurl)25x12,9,8

(Pullover)35x10,10,9

68 mins

Started with bench for 4(32) and got 35 reps, so I'll increase weight next WO.  Next were explosive pull-ups, chest-to-bar for 8 sets of 2.  Felt decent about these.  Next was low DB incline and pulldowns for 3 sets each.  Then I did skull crushers with the EZ bar and bent over rows.  I started with inverted rows, but switched to BOR after a set because inverted rows were getting way too high on my traps/neck.  I finished up with incline curls and pullovers.  This was a hard WO. I pushed everything to RPE 9+ and I need to be a bit more targeted in when and how frequently I do this.

Nutrition/Weight:

178.0

Wed 10/11/23 - Upper 2 (Rep Goals)

Garage Gym

(Incline)135x11,9,8,8(36)

(PullupsRings)9,8,7,5(29)

(Decline)140x10,9,9(28)

(T-Bar)70x12,11,11(34)

(IncCurl)25x12,10,8(30)

(PushDn)60x13,11,9(33)

(Crunch)3x15

52 mins

Started with incline for 4(32) - 4 sets with target of 32 reps and ring pull-ups for 4(30).  I got 36 on incline, so I'll bump the weight and 29 on pull-ups (not adding weight next week).  Next was decline for 3(30) and T-Bar for 3(30).  I finished with a giant set of incline curls for 3(35) and triceps pushdowns for 3(35).  Used rep goal system for this workout.  Hadn't used this in a LONG time, but now I remember how good it can be.  Probably better at maintenance or surplus, so I'll see how it goes and just make sure I'm not hitting failure too much.  Very solid WO, haven't worked this hard in a while.

Nutrition/Weight:

180.0

Tue 10/10/23 - Lower

Garage Gym

(Squat3Ct)45x4,65x4,4,75x4,4,95x4,4

(Deadlift)135x4,185x4,225x4,240x4,255x4,4,4

(DeadHang)40,40,30,30

(SplitSquat)10,10,10

(HangLegRaise)3x10

(Tibialis)15,15,13

(Stretch)30,30,2mins

62 mins

Started with long 3-4 count paused deep squats.  Plan was 4@RPE 6x2, 7x2.  I did that and felt good so bumped the weight and did 2 more sets.  Next was deadlift for 4@RPE 6, 7, 8x3. Felt pretty good.  Need to be more consistent with deadlifts if I want to progress.  Next were split squats and hanging leg raises.  Split squats I did with rear leg up on 45+35# bumpers.  Finished with tibialis raises and stretches.  Stretch were for knees, hams and a weighted butterfly stretch with 10# DB's on each knee.

Nutrition/Weight:

180.6

Sun 10/8/23 - Hypertrophy Upper

Garage Gym

(Bench)125x8,145x8,160x8,8,8,8

(PullupsExplosive)1,1,1,1,1,1,1,1

(LowDBInc)50x15,15,15

(PullDn)105x12,12,12

(EZSkull)50x18,17,15

(DBRows)35x10,10,10

(IncCurl)25x14,10,8

(Pullover)35x12,12,10

57 mins

Started with bench for 4x8 @RPE 7.5-8.5.  Heavier than last WO and lower RPE's.  Next were pull-ups, didn't feel very explosive as they were supposed to be.  My weight was really heavy after weekend of carbs.  Next was low DB incline and pulldowns for 3 sets each.  Then I did skull crushers for 3 sets AMRAP and DB rows.  Finished with incline curls AMRAP and pullovers, 3 sets each.  Solid WO, aside from the pull-ups.

Nutrition/Weight:

185.0

Fri 10/6/23 - Upper Hypertrophy + Plumtree Campground and The Orchard at Altapass

Garage Gym

(Incline)95x8,115x8,125x8,8,8,8

(PullupsRings)8,8,7,6

(Decline)135x10,10,10

(SealRow)40x10,10,10

(IncCurl)25x12,10,Hx10

(PushDn)60x10,10,10

(Crunch)15,15,15

43 mins

Started with incline for 4x8 @RPE 7-9 with ring pull-ups AMRAP.  Next was decline for 3x10 @RPE 8-10 and seal rows.  Finished up with giant set of incline curls, pushdowns and crunches.  

Then we drove to Plumtree Campground, got settled and explored a bit.  Went to Newland to explore a waterfall and found a GREAT hike in the woods along a creek.  Didn't see another person.  Had dinner in town and then back to the camp and cabin before rain started.  Cabin was great, but no heat, drafty and it got down to 43 degrees.  We got a bit chilly.

Saturday was a chilly morning around camp, then we went to The Orchard at Altapass and picked apples, hay ride, live music.  It is so pretty here, great views, great no-spray apples.  Then we went to Spruce Pine for a small Octoberfest, live music and we had dinner in town.  Supposed to get to 32 degrees tonight, so we decided to head back to camp, pack up and head home for a good nights sleep.  Great trip, good start to a family tradition.

Nutrition/Weight:

178.4

Wed 10/4/23 - Hypertrophy Upper 1

Garage Gym

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

(PullupsExplosive)2,2,2,2,2,2,1,1,(14)

(LowDBInc)50x15,15,12

(BOR)135x8,8,8

(PullDn)100x10,10,10

(EZSkull)45x15,15,15

(IncCurl)25x12,10,8

(Pullover)30x10,10,10

56 mins

Started with bench for 4 sets of 8 @RPE 8-9.  Next were explosive pull-ups for sets of 2 until I didn't think I could get chest to bar, then singles for 8 sets.  Then I did low DB incline and bent over rows.  Next were skull crushers and reverse grip pulldowns for 3 sets each.  Finished up with incline curls and pullovers for 3 sets each.  Solid WO and more volume than normal. 

Nutrition/Weight:

180.4

Mon 10/2/23 - Upper 2

Garage Gym

(Incline2Ct)125x6,165x6,140x6,6,6,6

(PullupsRings)6,6,6,6

(Decline)135x10,10,10

(SealRow)40x10,10,10

(IncCurl)25x13,Hx10

(DBTri)30x13,10

50 mins

Sarah and I worked out together at lunch.  Started with paused incline and pull-ups on the rings.  Incline was 6@RPE 8, -15% for 4x6.  I bumped up another 5# on incline, but am well over RPE so I've got to cycle back.  Back-offs were good, but probably need to scale these back as well.  Solid pressing though.  Pullups were challenging.  Next we did decline and seal rows.  R shoulder a bit wonky on decline.  Finished up with some arm work. Solid WO.

Nutrition/Weight:

184.4

Fri - Sun 9/29 - 10/1 Biltmore/Asheville/NC Arboretum

 Great weekend with Sarah visiting the Biltmore estate Friday afternoon and Saturday morning.  We did the house tour on Friday, then the gounds Saturday morning.  Had picnic near the French Broad River, then headed to Asheville and walked around all afternoon.  Finished the day at Mamacita's Taco Temple for dinner.  Sunday we went to the NC Arboretum.  Beautiful, nicer than the Biltmore gardens.  Great weekend. Sketchy hotel, but we weren't there much.

Fri 9/29/23 - GBR Upper 1

Garage Gym

(Bench2Ct)125x6,155x6,170x6,155x6,6,6

(PullupsExplosive)2,2,2,2,1,2,1,1

(DBInc)60x10,10,10

(DBRow)45x10,10,10

(IncCurl)35x10,20x10

(DBTri)35x10,10

47 mins

Sarah and I worked out this morning. Started with 2-count paused bench for 6@RPE 8, -9%, 3x6.  These felt great. Wished I would have done 175 as top set.  Next we did explosive pull-ups.  Started with sets of 2, chest to bar, then had to settle for some singles.  About 1 min rests.  Then we did DB incline and DB row combo.  Finished up with some arm work.  Solid WO.

Nutrition/Weight:

179.8

Thu 9/28/23 - Shoulders + Cardio

Garage Gym

(RDelt)25x15,15,15

(Crunch)15,15,15

(Lat/FrontDelt)10x12,12,10,10

(DeadHang)4x30

(DBShldr)30x10,25x10,10

(Plank)3x30

30 mins

2 mile walk in 40 mins before the workout.

Warmed up with a 2 mile walk, knees cranky from 2 runs yesterday.  Then I did some delt/accessory work.  Started with rear delt on the pulley and crunches.  Next was lat delt raise + front raises (burn) and dead hangs.  Finished up with DB shoulder press and planks.  Planks were hard after all the shoulder work.  DB shoulder I tried to keep DB's out wide, which made it a LOT harder.

Nutrition/Weight:

178.8

Tue 9/26/23 - Upper 2

Garage Gym

(Incline2Ct)115x6,160x6,135x6,6,6,6

(PullupsExplosive)8x1

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

(SealRow)40x10,10,10

(PushDn)75x10,10,50x15

(IncCurl)35x10,Hx6,20x10

50 mins

Started with long paused incline for 6@RPE 8, -15% 4x6.  Top set of 6 was @RPE9, back offs were @RPE 7-8.  Next I did explosive pull-up single reps for 8 reps, starting every 30 seconds.  Goal is to set back and then attack the pull each rep.  Harder than I thought 8 singles would be.  Next I did decline and seal rows.  Finished up with arm work.  Solid WO.

Nutrition/Weight:

181.2

Sun 9/24/23 - Upper 1 (w/ Hayden)

Garage Gym

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

(Pullups)12,7,7,7

(DBShldr)50x10,8,8

(DBRow)40x10,10,10

(DBTri)30x10,10,10

(BBCurl)65x8,8,8

66 mins

Worked out w/ Hayden this morning!  Love this time together.  Started with paused bench (2-3 count) working up to a heavy set @RPE 9, then backed off for 2 more sets. Pleased with these paused reps and weight today.  Next was pull-ups.  Hayden is getting close to his first pull-up.  He did assisted and negatives.  I did a set of 12, then sets of 7.  Next was combo of shoulder press and DB rows. Finished up with some arm work.  Bench and pull-ups were really solid today, pleased with both of them.  Hayden is really progressing too.  Super proud of what he's doing down here in Charlotte, love having him here.

Nutrition/Weight:

179.0

Sat 9/23/23 - Lower

Garage Gym

(HingeSquat)5"x10,7.5"x10,10,10

(SidePlank)3x30/30

(SplitSquat)30#x10,10,10

(Deadlift)225x4,250x2,275x2,300x1,1,240x4,4,4,4

(DeadHang)4x30

(BroadJump)44-61"x10

(Stretch)

60 mins

Started with hinge squat for sets of 10 with side planks.  I've been doing these later in the WO, but think it might be better as a warmup.  Knees a little cranky.  Next were DB split squats with DB's in each hand. These were ok, knees a little cranky still.  Next was deadlift for 1@RPE 8, -20% 4x4.  Did top single at "300".  The right side felt heavier.... it was. I mis-loaded and only had 295, so I corrected the weight and did the single again.  Then I backed off 20% and did 4 sets of 4. Let pretty good.  I did dead hangs with deadlifts.  Next I did 10 broad jumps, every 30 seconds.  Started relatively easy and pushed harder into the 2nd set of 5 with my last being my longest.  Enjoy these, but they aren't necessarily easy on my knees.  But, I think dynamic movements like this will be key for me long-term.  Finished with some stretching, focusing around the knees. Solid WO.

Nutrition/Weight:

179.2

Fri 9/22/23 - GBR Upper 1

Garage Gym

(Bench)145x4,165x5,175x4,185x4,4,4,4

(PullupsRings)6,6,6,6

(DBInc)70x8,60x8,8

(BOR)135x8,8,8

(PushDn)65x12,12

(IncCurl)30x10,Hx10

(Crunch)3x15

(Hang)3x30

55 mins

Early Friday morning WO before work, meetings all day today.  Started with bench. Planned on a top heavy set, then back off 15% and do 3-4x4.  Right shoulder wasn't feeling great during warmups so instead of trying to add weight to top set from last week, I decided to do 4@RPE 6, 7, 8x3 and ended up doing a 4th set.  Felt pretty good, don't think I would have been able to go heavier than Sunday anyway, so this was solid.  Supersetted ring pull-ups with bench.  Next I did DB incline and bent over rows.  Started with a heavy set on incline and backed off.  Also upped the weight on BOR and it felt fairly heavy.  Interestingly, the last set felt the easiest.  Next I did some arm work and increased weight on pushdowns and curls.  Finished up with some abs and underhand grip dead hangs.  Good way to start Friday morning.  Weight is looking better.  Want to get in striking distance of 170# by EOY.

Nutrition/Weight:

177.2

Tue 9/19/23 - Upper 2

Garage Gym

(Incline2Ct)115x6,135x6,155x6,135x6,6,6

(Pullups)15x5,5,5,5

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

(SealRow)35x10,10,10

59 mins

+ 2 mile walk in 32 mins

This workout took almost an hour, but mainly because I tried to work out over lunch and kept coming back inside to answer work items.  Started with paused incline working up to 6@RPE8, then backing off 13% and doing 3x6.  Plan was 15% back off, but that put me at 131# and last week my back offs were at 130 and I kind of wanted to bump that up this week.  Top set was also 5# heavier than last week.  Next I did weighted pull-ups.  Haven't done weighted pull-ups in a while, but my elbow is feeling back to 100%.  I finished up with decline for 4 sets and seal rows for 3 sets.  No time for arm work.  Also went for a walk early AM before work.

Nutrition/Weight:

179.8

Sun 9/17/23 - Upper 1

Garage Gym

(Bench1Ct)165x4,185x4,195x4,165x4,4,4

(PullupsRings)6,6,6,6

(DBInc)60x10,10,10

(BOR)125x10,8,8

(PushDn)60x13,13,13

(IncCurl)25x14,Hx13

54 mins

Worked out with Sarah and T!  Started with bench for 4@RPE 8, - 15% and then 3x4.  Felt decent.  Supersetted bench with pull-ups on the rings.  Next was DB incline and BOR.  Enjoying bent over rows again.  Finished up with pushdowns and incline curls.  Taryn sat on the weight stack again so it was 25# + a T.  Solid WO, fun with Sarah and T.

Nutrition/Weight:

181.8

Sat 9/16/23 - Lower (w/ Hayden)

Garage Gym

(Squat3CT)65x4,75x4,95x4,115x4,95x4,4

(Deadlift)135x6,165x6,205x6,225x6,6,6

(SplitSquat)3x5

(Tibialis)17,15,12

(Stretch)30,40,40

(HangLegRaise)3x10

64 mins

Worked out with Hayden.  Started with squat for long paused (3-4 seconds) squats.  Hayden went from bar to 135 and up. He can squat really well.  I worked up to heavier than I've done on these long pauses and then backed off for 2 sets.  Next we did deadlift for sets of 6 working up to 3 top sets.  Hayden left for a walk and I did some split squats with tibialis raises.  Finished up with some stretching and hanging leg raises.

+2 mile walk T in the morning, trying to let Sarah sleep in.

Nutrition/Weight:

179.0

Thu 9/14/23 - Upper 2

Garage Gym

(Incline2CT)105x6,125x6,145x6,150x6,130x6,6,6

(Pullups)12,6,6,6

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

(SealRow)35x10,10,10

(PushDn)60x12,12

(IncCurl)25x16,Hx12

52 mins

Started with incline for 6@RPE 8, -13% for 3x6. Felt solid here and a good bump from last week. Next were pull-ups.  Was planning on 4x6, but first set was feeling really good so I did 12 reps, then took a longer rest and did 3x6 every 2 mins.  Next was decline for 4 sets and seal rows for 3.  Finished up with some arm work.  Really solid WO today, surprisingly given we all have covid.

+2.6 mile walk T to Busy Bee and home in the AM.

Nutrition/Weight:

179.8

Wed 9/13/23 - Lower

Garage Gym

(Squat3CT)45x4,55x4,65x4,70x4,80x4,65x4,4

(Crunch)4x10

(Deadlift)165x4,195x4,225x4,245x4,255x5,225x4,4

(Plank)4x30

(HingeSquat)4"x10,10,10

(Tibialis)17"x15,15,15

67 mins

Started with deep long paused squats, working up to a "top" set and then backed off for 2 sets. No idea what RPE, just trying to stay deep in the hole for 3-4 seconds and get comfortable down there.  Supersetted crunches with squats.  Next I did deadlifts and planks. I worked up to 10# heavier than last week, then backed off 12% for 2 sets.  Finished up with some hinge squats and tibialis raises.  Hinge squats were only 4" (2 bumper plates) because deep squats + deadlifts bothered my knees a bit.  I think maybe I should do these as warmup instead of at the end of the WO.

Nutrition/Weight:

181.0

Mon 9/11/23 - Upper

Garage Gym

(Bench)135x4,155x4,175x4,185x4,160x4,4,4

(Pullups)6,6,6,6

(Incline)95x10,115x10,10,10

(BOR)95x8,8,8

(PushDn)60x10,10

(IncCurl)25x15,13

47 mins

Started with bench for 4@RPE 8, -15%, 3x4.  I planned on going much heavier, but this is what it was today. R shoulder felt a little off and everything felt heavy.  I did sets of 6 last week this heavy.  Next I did pullups.  Then I did incline and bent over rows. Hadn't done BOR in a long time, kept it light, will build up from here.  Finished with some arm work.

2 mile walk with Sarah in the morning.

Nutrition/Weight:

182.4

Sat 9/9/23 - Upper 2

Garage Gym

(Incline2CT)95x6,1115x6,125x6,135x6,125x6,6,6

(PullupsRings)6,6,6,6

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

(DBRow)35x10,10,10

(DBTri)30x10,10

(IncCurl)25x12,Hx12

46 mins

Started with 2 count paused barbell incline working up to a set of 6reps @RPE 8ish and then backed off for 3 more sets.  Supersetted incline with pull-ups on the rings.  Next was decline bench and DB rows.  Finished up with some arm work.  Enjoyed doing incline first.  Wasn't sure how heavy to go on decline after incline, kept it in the RPE6-7 range.

Nutrition/Weight:

183.8

Fri 9/8/23 - Lower

Garage Gym

(Squat3CT)45x6,55x6,60x6,65x6,70x6,75x6

(Crunch)4x12

(Deadlift)135x4,165x4,195x4,225x4,245x4,190x4,4,4

(Plank)4x30

(HingeSquat)7.5"x10,10,10

(Tibialis)17"x15,15,15

(DeadHang)4x30

(BoxJump)7.5"x10

(BroadJump)43-52"x10

68 mins

Started with long paused squats, calling them 3 count, but some reps were 4-5.  Started with bar and worked up.  All felt easy at first but long pauses some of the 5th and 6th reps were working.  Just really wanted to get in a deep squat, hold for a bit, then push out.  Did crunches with these.  Next I did deadlift and planks. I worked up to something that felt like moderate work, then backed off 15% and did 3 more sets.  Just getting back to deadlift after not doing it for quite some time.  Next was hinge squats on 3x45# bumpers, tibialis raises and hangs.  Then I did box jumps (jump up on bumper plates and jump off to ground was 1 rep) for 10 reps. Finished with 10 standing broad jumps. I got a tape measure out and these were in the 43-52 range, most probably being right in the middle.  I want to get to some more dynamic movements like jumping and this was the first go at it. We'll see how my knees feel tomorrow, but I'd like to progress both intensity and volume over time here.  Solid lower WO for me.

Nutrition/Weight:

182.6

Wed 9/6/23 - GBR Upper 1

Garage Gym

(Bench)135x6,155x6,165x6,175x6,180x6,155x6,6,6

(Pullups)6,6,6,6

(DBInc)60x10,10,10

(SealRow)30x10,10,10

(PushDn)60x10,10

(IncCurl)20x15,12

(IncFly)25x10,20x10,10

51 mins

First day back from backpacking trip. Started with bench, working up to 6@RPE 8, then took off 15% and did 3x6.  Next were pull-ups. Weight is high after the trip and these weren't super easy.  Next was DB incline and seal rows.  Next was arms and I finished up with some incline fly's.  Solid first WO back.

Nutrition/Weight:

NA

Fri 9/1/23 - Tue 9/5/23 - GSMNP Backpacking Trip

Fri: Drove to Standing Bear Farms hostel for the night. Shuttle to Clingmans Dome Sat AM to start our hike. Left car at Big Creek ranger station. We'd be hiking 4 days to the car from Clingmans.

Sat: 11.5 miles. GSMNP Clingmans to Icewater Springs, slow. Got to Road Prong and thought we were really close to Newfound Gap, 1.7 miles away. Sarah struggled to the shelter and we decided that night we should pack it in.

Sun: Hiked out 1 mile to Charlie's Bunion, then back to shelter to finish packing up.  Then hiked 3 miles to Newfound Gap where Mike shuttled us to Big Creek rnager station. Then into Gatlinburg for 2 nights.

Mon: Finally did Chimney tops hike ~4 miles. Steep up, lots of steps. Can't get out to the pinacle due to fire. Lower part of hike was long river and was really pretty. Then craft loop and Clingmans Dome for Sunset.  We did a picnic for dinner at Clingmans and it was beautiful.

Tue: 2 miles for coffee first thing, then 4 miles on Gatlinburg trail out to Sugarlands visitor center and back.  Then drove home.  Wasn't what we planned, but had a great time anyway.

Thu 8/31/23 - Upper 2

Garage Gym

(Decline2CT)115x6,135x6,170x6,6,150x6,6,6

(Pullups)6,6,6,6

(DBInc)50x10,10,10

(SealRow)30x10,10,10

(PushDn)50x10,10

(Curl)25x12,Hx12

46 mins

Started with 2 count paused decline.  Plan was 6@ REP8, -15% 2-3x6.  170# felt good so I did 2 sets there, second set was @8, so I dropped 12% for 3x6.  Solid pressing for me. Next I did pull-ups. Taking it easy here even though they felt really good today.  Next was DB incline and seal rows for 3 sets each.  Finished up with some arm work.

Nutrition/Weight:

178.0

Tue 8/29/23 - Upper 1

Garage Gym

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

(PullupsRing)6,6,6,6

(DBShldr)45x10,10,10

(DBRow)35x10,45x10,10

(IncCurl)25x10,20x10,20Hx10

(PushDn)60x10,10,10

37 mins

Started with Larson bench press, which is a bench press where feet are straight out in front, off the floor.  This takes away leg drive and is definitely harder.  Felt good on these and did pullups on the rings with them.  Pullups haven't felt easy.  Next was DB shoulder press and DB rows.  Finished up with 3 sets of incline curls and pushdowns. Decent work in amount of time.

Nutrition/Weight:

180.4

Sat 8/26/23 - Upper 2

Garage Gym

(Decline2CT)125x6,145x6,165x6,155x6,6,6

(Pullups)6,6,6,6

(DBInc)50x8,8,8,10

28 mins

Feeling pretty beat up and this was my 3rd upper WO this week, so I just stuck with a few basic movements.  Started with 2 count paused decline working up to 6@RPE 8, then took off 5% and did 3x6.  Pauses felt good.  Then I finished up with pull-ups and DB incline for 4 sets each.  Pullups didn't feel as easy as earlier in the week.  Quick WO in under 30 mins, some decent work in there.

Nutrition/Weight:

178.8

Fri 8/25/23 - Lower (Deadlift)

Garage Gym

(GobletSquat)25x10,35x10,45x10,10,10

(HangLegRaise)4x10

(Deadlift)135x4,165x4,190x4,210x4,225x4

(Plank)4x30

(HingeSquat)8"x10,10,10

(Tibialis)3x15

(SplitSquat)5,5

40 mins

Started with goblet squats and hanging leg raises. Squats were harder than I thought they'd be with this weight.  Next I did deadlift and planks.  Hayden has been deadlifting and so I thought I'd better start back up so I can deadlift with him.  Gawd, this felt heavy.  Lots of work to do here.  Next I did hinge squats and tibialis raises.  Finished with some split squats and 30-second knee stretches.  I could feel a twinge in my inner left quad/groin.  Not bad, but I know it's going to hurt tomorrow.

First time I've deadlifted since January.  That session was (Deadlift)205x6,225x6,255x6,275x6,225x6,6,6.

Nutrition/Weight:

178.6

Thu 8/24/23 - Upper (w/ Sarah)

Garage Gym

(Bench2Ct)125x8,145x8,165x8,175x8,150x8,145x8

(PullupsRings)6,6,6,6

(DBShldr)45x10,10,10

(InvertRow)3x10

(IncCurl)25x12,12

(DBTri)30x10,10

(Plank)3x30

50 mins

Worked out with Sarah. Started with long paused bench. Plan was to work up to 8@RPE 8, then back off for some volume. I probably hit @RPE 8 with 165, but bumped to 175# and Sarah had to help me on the last rep @RPE 11.  Backed off 15% and that was @RPE 9.5. Backed off again and hit @RPE 9.  Done.  Supersetted with ring pull-ups.  Next was shoulder press and inverted rows. Finished up with arms and planks.

Sarah is still doing great.  Can still do pullups ~5 months pregnant.

Sarah and I also walked T to school this morning. 2.6 miles there and back in ~45 mins.  Plus a stop for a few trips down the slide at the playground.

Nutrition/Weight:

179.8

Tue 8/22/23 - Upper

Garage Gym

(Decline)115x6,135x6,155x6,6,6,6,6

(Crunch)4x12

(Pullups)6,6,6,6

(Plank)4x30

(DBInc)50x12,12

(SealRow)30x10,10

(PushDn)60x10,10

(HCurl)25x12,12

44 mins

Started with decline (feet up and paused) working to sets @RPE 7ish and supersetted with crunches.  Next I did pull-ups and planks.  Trap feeling better, pull-ups felt really smooth, but still only did sets of 6.  Next was DB incline and seal rows.  Finished up with some arm work.  Still taking it easy as trap/upper back heals.

Nutrition/Weight:

182.0

Sun 8/20/23 - Upper (w/ Hayden)

Garage Gym

(CGBP)75x8,95x8,115x8,120x8,130x8,150x8

(PullDn)85x12,110x10,120x10

(ArnoldPress)20x10,25x10,10

(DBRow)30x10,10

(IncCurl)25x10,10

(PushDn)35x12,12

62 mins

Walked 2.5 miles in the morning w/ Taryn so Sarah could catch up on some rest.  Hayden was doin an upper WO today, and even though I did some upper work yesterday, I did another today so I could work out with him.  Neither WO was very heavy or taxing.  Trap starting to feel better.

We started with bench press, I did close grip and worked up with him, then did 2 heavier sets as he backed off.  Next we did pulldowns.  Hayden should be able to do pull-ups soon I think.  Next we did shoulder press and DB rows. I did Arnold presses for shoulders.  Finished with some arm work.  Alway enjoy working out with Hayden.

Nutrition/Weight:

180.8

Sat. 8/19/23 - Upper

Garage Gym

(Decline)115x10,135x10,10,10,10

(DBInc)45x10,10,10

(DeadHang)30,30,30,30

33 mins

Started with decline for 4x10.  Then DB incline for 3x10 and dead hangs.  That was it for the WO.  Back/Trap is still really sore, so no pulling.

I also walked 2.25 miles in the morning with Sarah and Taryn, and 3.25 miles in the afternoon with Taryn (she napped while we walked).  Total of 5.5 miles walking in 100 mins.

Nutrition/Weight:

179.8