Sat 2/25/23 - GBR Upper 2

Garage Gym

(DBDecline)50x8,60x870x8,8,60x8,8

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

(Incline)95x10,10,13

(DBRow)50x10,10,10

(DBTri)30x10,10

(BBCurl)45x15,13

31 mins

GBR Upper 2.  Short on time. Supersetted DB decline and pull-ups for 5 good sets of each.  Next was incline and DB rows.  Incline wasn't heavy, but short rests made it feel like work.  Finished with some arm work.

Nutrition/Weight:

181.4

Fri 2/24/23 - GBR Lower 1

Garage Gym

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

(RDL)115x8,135x8,8,8

(BandSquat)4x45

(HangKneeRaise)13,12,11

(Tibialis)15,12,10

(RevNordic)3x10

(Crunch)3x10

50 mins

GBR Lower1 started with squat for sets of 6. Did 5 sets of 6.  Next was RDL's and band squat holds for sets of 45 seconds.  Next was hanging knee raises and tibiablis.  Finished with reverse nordics and crunches.

Nutrition/Weight:

180.0

Wed 2/22/23 - GBR Upper 1

Garage Gym

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

(T-Bar)70x8,80x8,8,8,8

(DBInc)50x10,10,10

(PullDn)100x10,10,10

(PushDn)50x12,12

(Curl)20x12,12

30 mins

Neck still bothering me. Been going on for 2+ weeks now.  So, taking it kinda easy trying to work through it.  GBR Upper 1 started with paused bench. Switching from sets of 8 to 6.  Supersetted with t-bar rows.  Next was DB incline and pulldowns.  Finished with some arm work.  Very bloated after shit ton of carbs in Tampa and on the way home.

Nutrition/Weight:

184.0

Mon 2/20/23 - GBR Lower

Marriott Hotel Gym

(SmithSquat)75x8,8,8,8

(1LegSLDL)35x10,10,10

(LegPress)160x12,12,12,12

(HangKneeRaise)4x10

(DBInc)50x12,12

(Pullups)8,8

(Delt)10x10,10

(Crunch)2x15

50 mins

Lower workout at the Marriott hotel gym. Nice gym, got a decent WO.  Squats were DEEP smith machine squats. I got to do some leg press for some decent leg work.  Threw in a little bit of upper body with DB incline and pull-ups.

Nutrition/Weight:

NA

Fri 2/17/23 - GBR Upper2

Garage Gym

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

(Pullups)10x6,6,BWx6,6

(Incline)110x10,10,10

(DBRow)50x10,10,10

(OHTri)50x15,15,12

(Curl)20x15,12,10

37 mins

GBR Upper 2. Started with decline, then pull-ups.  Next was incline and DBRows and finished with some arm work. Limited time, got through this one quickly.

Nutrition/Weight:

179.2

Wed 2/15/23 - GBR Lower 2

Garage Gym

(Deadlift)235x6,6,6,6

(SlantSquat)40xx12,45x12,50x12,12

(1LegSLDL)40x10,10,10

(BandSquatHold)4x45

(HangKneeRaise)10,10,8,8

51 mins

GBR Lower 2 started with deadlift. I figured if I started with DL rather than squat, it might feel better and I could go heavier. I went heavier, but only by 10#, didn't feel as easy as I thought it would.  Not strong at this movement right now.  Next was combo of slant board squats (weighted) with single leg SLDL.  SLDL's were challenging after deadlifts.  Finished up with banded squat holds and hanging knee raises.  Band squat holds I'm trying to maintain even weight distribution on across my feet. I tend to want to lean back with weight in my heel, but point of these is to get knees out over the toes and mid foot weight.  Hanging knee raises were good, but hard. Weak here.

Nutrition/Weight:

181.4

Tue 2/14/23 - GBR Upper 1

Garage Gym

(Bench)135x8,155x4,170x4,180x8,8,170x8,165x8

(T-Bar)95x8,8,8,8,8

(DBInc)60x8,50x8,10

(Pullups)10,8,7

(PushDn)55x12,10

(Curl)25x12,9

51 mins

GBR Upper 1 started with bench. Last week I didn't get 4 sets across @175#, but bumped up to 180# today. I got 2 sets @RPE 8.5 & 9, dropped to 170x8 @9, dropped again to 165x8@10.  Started sets every 4 mins. I felt fairly good on all the sets through 6 reps, then they got hard, especially the back off sets. Really fell off a cliff with the last set, could not have gotten another rep.  I supersetted bench with t-bar rows for 5 sets, mostly done while I worked my way up on bench.

Next I did DB incline and pull-ups. Incline felt heavy for the weight, these were all @RPE 9-10.  Pullups were better than I thought after doing rows. Finished with 2 sets each on biceps and triceps. Solid WO, worn out. I usually don't feel this way from a WO, I generally feel energized.

Nutrition/Weight:

179.2

Syn 2/12/23 - GBR Lower 1

Garage Gym

(Squat)95x8,115x4,135x4,155x8,8,8,8

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

(BandSquatHold)60,60,60,60

(Crunch)35x10,10,10,10

(Tibialis)17,12,10,10

57 mins

GBR lower 1 day started with squat, added 10# from last week and got 4x8.  First set was @RPE8, then the next 3 remained @RPE8.5ish. I took 4-5 minute rests here.  I didn't think I'd get 4x8 and would have to drop weight for last set or two, but worked through them and was pleased with sticking to it. Next were RDL's and banded squat holds. RDL's were heavier than last week, felt good, but harder and squat holds were up to 60 seconds from 45.  These are hard. Finished with weighted crunches and tibialis raises.  Pleased with squat effort.  Still can't believe how weak my legs are, but still so happy I'm able to squat.

Nutrition/Weight:

179.2

Sat 2/11/23 - GBR Upper 2

Garage Gym

(Decline)125x8.145x4,165x8,8,8,8

(Pullups)10x6,15x6,6,6

(Incline)125x10,130x10,10

(DBRow)60x10,10,10

(OHTri)60x10,10

(BBCurl)50x12,12

54 mins

GBR Upper 2 day started with decline for 4x8 @RPE 7 through 8.5 for last set, starting to hit the ceiling here.  Next were weighted pull-ups, first set with 10#, then 3 sets with 15#, set starting every 2 mins.  These have been much harder than I thought they'd be. I probably need to be doing pull-ups at least 2x/week rather than 1x and pulldowns on my other upper day.  Next I did incline and DB rows. Still progressing on incline, but that's hitting a ceiling too.  Finished up with triceps and biceps. Good workout.

Nutrition/Weight:

178.0

Wed 2/8/23 - GBR Lower 2

Garage Gym

(PauseSquat2CT)75x8,90x8,100x8,8

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

(BandSquat)4x45

(1LegSLDL)30x10,10,10

(Crunch)30x10,10,10

53 mins

GBR Lower 2 started with long pause (2-3 count) squats. Today is my lighter lower day but long paused squats still aren't "easy".  Next was deadlifts and banded squat holds. 45 seconds is still hard for these. I'll keep working at them.  Finished up with single leg SLDL's and weighted crunches.  Crunches are actually feeling pretty good.

Nutrition/Weight:

178.8

Tue 2/7/23 - GBR Upper 1

Garage Gym

(Bench)125x8,145x4,165x4,175x8,8,8,165x8

(T-Bar)45x8,70x8,90x8,8,8,8,8

(DBInc)60x10,50x10,10

(PullDn)105x15,13,10

(PushDn)55x15,13

(Curl)25x15,Hx10

48 mins

GBR Upper 1 started with bench. I bumped 10 more # from last week and got 3x8, dropped 10# for the 4th set because I don't think I would've gotten another set of 8 at 175#.  These started @RPE8, then 8.5-9, then 9.5.  Back off set was @RPE9-9.5, so definitely not "easy".  I supersetted t-bar rows and did 5 sets of 8.  Very solid start, pleased with bench progression.  Next was DB incline and pulldowns.  Finished up with some arm work.

Nutrition/Weight:

178.6

Sun 2/5/23 - GBR Lower 1

Garage Gym

(Squat)115x4,135x2,145x8,8,8,8

(RDL)135x8,205x8,8,8,10

(BandSquatHold)4x45

(Crunch)30x10,10,10

(HipThrust)5secX10,10,10

(Tibialis)15,13,11

61 mins

GBR Lower 1 day started with squat. Knees have been feeling cranky, but I got a solid warmup and they felt better as I worked up.  I increased 10# from last workout and these were solid, starting @REP 7.5 and ending @RPE 8.5ish.  Next I did RDL's and banded squat holds together.  Squat holds are hard and hope they make my knees stronger. Finished up with weighted crunches, hip thrust holds and tibialis raises.  Not sure if any of these 3 are all that effective.

Nutrition/Weight:

177.2

Sat 2/4/23 - GBR Upper 2

Garage Gym

(Decline)125x8,145x4,160x8,8,8,8

(Pull-ups)10x6,6,6,6

(Incline)120x10,125x10,10

(DBRow)60x10,10,10

(OHTri)60x12,12

(BBCurl)55x11,11

56 mins

GBR Upper 2 day.  Started with decline and bumped up 10#. Rated these starting @RPE7 and finished about @RPE8. Solid.  Next was weighted pull-ups and 10 extra pounds felt a lot heavier than I thought it was going to.  Then I super setted incline and DB rows. Bumped both up and felt solid. Finished with some arm work. Very solid workout. Sub-max runup is definitely over.

Nutrition/Weight:

177.2

Thu 2/2/23 - GBR Lower 2

Garage Gym

(Squat2Ct)75x8,85x8,95x8,8

(Deadlift)135x6,185x6,205x6,215x6,6

(SlantGobletSquat)35x15,15,15

(1legSLDL)25x10,10,10

(Crunch)25x10,10,10

(Tibialis)15,15,13

(Hang)4x30

65 mins

GBR Lower2 day. Started with long paused squats. Kept these light, but they do get challenging around rep 6.  Next I did deadlift and slant board goblet squats.  Knees a little cranky, but the more work I did the better they felt. Deadlift was fine, felt fairly easy (as it should with this weight).  Next was 1-leg SLDL and weighted crunches.  Finished up with Tibialis raises and 4 sets of 30-second hangs, 2 under and 2 over-hand.

Nutrition/Weight:

177.2

Wed 2/1/23 - GBR Upper 1

Garage Gym

(Bench)125x8,145x4,165x8,8,8,8

(T-bar)45x8,70x8,85x8,8,8,8

(DBInc)60x10,10,50x13

(PullDn)100x15,14,13

(PushDn)62.5x15,10

(Curl)15x13,11

45 mins

Upper started with bench and bumped up 10# from last week as the sub-max run up is over. I was pleased with how 4 sets @165# felt.  Going to keep pushing weights up. I supersetted t-bar rows with bench and that felt good. I think I'll switch to inverted rows after this block.  Next was DB incline and pulldown superset.  Incline felt good and pulldowns I'm still jus trying to add reps instead of weight.  Finished with some biceps and triceps work.  Good WO.

Nutrition/Weight:

177.2

Mon 1/30/23 - GBR Lower 1

Garage Gym

(Squat)75xx8,95x4,115x4,130x8,135x8,8,8

(RDL)135x8,185x8,195x8,8,8

(BandSquatHold)45,45,45,45

(Crunch)15x10,10,10

(HipThrust)5secX10,10,10

(Tibialis)3x12

56 mins

Lower day started with squat and felt better than I thought it would.  Next I did RDL's and banded squat holds for 4 sets of 45 seconds. These were fairly tough.  Finished up with weighted crunches, hip thrust holds for 5 counts and tibialis raises.  Decent WO.

Nutrition/Weight:

181.4 lower than I thought it would be

Sun 1/29/23 - GBR Upper 2

Garage Gym

(Decline)115x8,135x8,150x8,8,8,8

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

(Incline)115x10,10,12

(DBRow)50x10,10,10

(OHTri)50x12,12

(BBCurl)55x10,10

45 mins

Drove home from Boone, NC after skiing and tubing for the weekend and got in a workout after unpacking the car.  It would have been time for a lower WO, but knees were cranky from skiing, so I did an upper WO instead.  Decline was solid, pull-ups were challenging after eating a ton of carbs over the weekend (I'm sure my weight is 10# over normal walking around weight).  Incline and DB rows were good and finished up with some arm work.  Just happy to get some work in today after the packing, travel, unpacking, etc.

Nutrition/Weight:

NA

Fri - Sun 1/27/23 - 1/29/23 - Skiing and Tubing in Boone, NC

 Great weekend trip to Boone, NC for Taryn's first ski and tubing trip.