Fri 4/28/23 - GBR Upper 2

Garage Gym

(Decline)140x6,165x6,180x9,160x6,6

(Pullups)12,6,6,6

(HingeSquat)5"x20,20

(Incline)125x15,10

(T-Bar)60x10,10

(DBTri)13,10

(Curl)25x13,Hx10

45 mins

Started with decline. Plan was 6@8-9, -10-15%, then 3x6.  I ended up doing a working set @165#, then thought 180# would be @RPE 8-9, but it felt really good and I did 9 reps.  I took 11% off for 160# and did 2x6. Solid decline for me.  Next was pull-ups and hinge squats. First set of pull-ups was AMRAP and I got 12, happy with that right now. Then did 3x6.  Hinge squat was fairly low (5 inches), just trying to be consistent with getting these in as often as possible.

Next was incline and t-bar rows. Incline was good, 15 reps on first set with 10# heavier than last WO.  Rows felt heavy after pull-ups.  Finished with some arm work.  Solid WO.

Nutrition/Weight:

179.4

Thu 4/27/23 - Lower

Garage Gym

(GobletSquat)20x20,20,20

(HangKneeRaise)3x15

(SeatedGM)25x12,12,12

(Plank)3x45

(SplitSquat)5"x5,5,5

(CableCrunch)50x15,15,15

(HingeSquat)8"x20,20

46 mins

Started with goblet squats and knee raises. Quads STILL sore from squats on Sunday, and I have a 5-hour race on Saturday, so I went lighter today and kept to 3 sets. Still felt like work.  I'm keeping at the hanging knee raises because I think they're on "OK" core movement, but it also makes me hang on the bar for about 45 seconds/set so I don't have to add that in later.  Next I did seated good mornings and planks. Still not 100% sold on the seated good mornings, but they do seem to work muscles I don't normally work, and coincidentally or not, I haven't had any low back pain in a couple weeks.  Next I did split squats and cable crunches. I lowered split squats to ~5" (2x45# bumpers) and they felt pretty good, left knee was more challenged with the lower depth.  I did weighted crunches for the first time n probably about a decade. They bother my elbows holding the rope, and I need to go heavier, but still liked them.  I get a different feeling from these than lying crunches.  Finished up with hinge squats at 8" (3x45# bumper).  Solid WO.

Nutrition/Weight:

179.2

Tue 4/25/23 - GBR Upper 1

Garage Gym

(Bench)185x6,165x6,6,6

(Pullups)6,6,6,6

(DBInc)50x15,10,10

(InvertRow)8,10,10

(PushDn)60x12,12

(BBCurl)55x12,10

(HingeSquat)5"x20,20

42 mins

Started with bench, I worked up to a top set of 185x6 @RPE9, then backed off 10% and did 3x6.  185 shouldn't feel that heavy! :). Pullups were next and sets of 6 were enough for today, given my weight.  Next was DB incline and inverted rows.  Then I did some arm work and finished up with hinge squats.  I reduced height today to take it easy, my quads are still sore from my WO on Sunday.

Nutrition/Weight:

183.0

Sun 4/23/23 - Lower

Garage Gym

(GobletSquat)30x20,20,20,20

(HangKneeRaise)15,15,15,13

(SeatGM)20x12,12,12,12

(Plank)4x40

(SplitSquat)8"x5,5,5

(Crunch)3x12

(HingeSquat)8"x20,20

52 mins

Walk of Hope in the morning, then Sarah and I worked out while Taryn was napping.  First time we worked out together in a long time and it was fun.  Started with high-rep goblet squats and hanging knee raises. Goblet squats start burning around rep 12-15 and then push through 5-8 more reps.  Next were seated good mornings and planks.  Don't feel I'm gaining flexibility with the good mornings, but keeping at it.  Next were split squats with crunches.  I think I'm ready to reduce hight on the split squat holds.  Finished up with hinge squats. Right leg felt great and I thought I should  raise the height, but left leg/knee were a little cranky on these, so I think I'll stay put another WO/week.  Solid WO and I think Sarah enjoyed the change from what she's been doing.

Nutrition/Weight:

182.0

Sat 4/22/23 - Upper 2

Garage Gym

(Decline)125x8,135x8,145x8,155x8,8

(PullupsRings)6,6,6,6

(Incline)115x15,11

(T-Bar)65x10,10,10

(DBTri)30x12,10

(BBCurl)55x12,10

40 mins

Legs weren't ready for another workout yet, but I was, so I did another upper workout.  Was planning on keeping it light and easy, and while I didn't hit any PR's, it was a solid WO. Started with decline for sets of 8 working up to heavier than I planned. Not heavy, but solid work.  Supersetted decline with ring pull-ups.  Next was incline with 115 for AMRAP x2 sets with 3 sets of t-bar rows.  Finished up with some arm work.

Nutrition/Weight:

178.4

Thu 4/20/23 - Upper 1

Garage Gym

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

(Pullups)8,8,8,8

(DBInc)50x15,10,10

(InvertRow)3x8

(DBTri)35x10,30x10

(Curl)30x10,25x10

(HingeSquat)6.5"x20,20

50 mins

Started with bench and I thought I might do 1 set at 175# and back off, but it felt good so I stayed there for 3 sets.  Next I did pull-ups for sets of 8 and rated the @7,7.5,8,9 and felt good about them.  Next was DB incline and inverted rows. Rows were challenging after pull-ups.  Next I did some area work and started each with a heavier set than normal and backed off.  Finished up with hinge squats. I reduced the height a bit from the other day. I don't want to push these too high consistently yet.  Plan is to slowly work into higher and higher points.  Solid WO.

Nutrition/Weight:

179.0

Tue 4/18/23 - Lower

Garage Gym

(GobletSquat)25x20,20,20

(HangKneeRaise)15,15,15

(SeatedGM)20x15,15,15

(Plank)30,30,30

(SplitSquat)8"x5,5,5

(Crunch)3x10

(HingeSquat)8"x20,20

50 mins

Limited time between meetings today. Started with goblet squats for higher reps than normal. These got hard, I liked the fatigue/burn in my quads. Did hanging knee raises with these.  Next were seated good mornings and planks.  Next were split squats and crunches.  Split squats felt good at the 8" height, I'll probably stay here for a while and try to keep reducing the height.   I finished up with hinge squats also at 8", my highest yet. These were hard for 20 reps so I'll not push higher for a while as I see how my knees react, but goal is to get this higher while split squats get lower.

Nutrition/Weight:

182.6

Mon 4/17/23 - GBR Upper 2

Garage Gym

(Decline2Ct)125x6,145x6,165x6,6,6,6

(PullupsRings)6,6,6,6

(Incline2Ct)115x8,8,8

(T-Bar)60x10,10,10

(PushDn)60x15,12

(Curl)25x15,13

(HingeSquat)5"x20,25

50 mins

Ate a ton of carbs over the weekend camping at Lake Lure and exploring the town and hiking around Chimney Rock. Started with 2-count paused decline and pull-ups on the rings. Decline worked up to 165# and thought I'd do 1-2 sets there and drop, but felt really good and did 4 sets of long 2-ct pauses.  Pullups were pretty good considering my weight today.  Next was 2-count incline and t-bar rows.  Paused incline was good, rows were fine.  Next was some arm work and I finished with hinge squats. Solid WO. 

Nutrition/Weight:

185.0

Sat/Sun 4/15/23 - 2/16/23 - Chimney Rock and Lake Lure camping

 Great little mountain town, great weather, great campground on the Broad River.  Taryn loved playing in the river and throwing rocks. Hiking was fun too, though not a ton of it. Taryn insisted we take the elevator to the top!  Great views.  

Everytime we go to the mountains, I wonder why we haven't done more to move there.  We all feel so at peace in the mountains, it's where we want to be.

Fri 4/14/23 - GBR Upper 1

Garage Gym

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

(Pullups)6,6,6,6

(DBInc)50x12,12

(T-Bar)60x10,10

(DBTri)30x10,10

(Curl)25x10,Hx10

33 mins

Have a bad cold and feels like sinus infection. Doc appointment this afternoon.  Started WO with bench, didn't go heavy but kept rests to 90 seconds. Terrible lightening storm, some really close. Wasn't too keen on holding the 7-foot steel barbell.  Next I did pull-ups. Short rests at first, then got a little longer.  Next was DB incline and t-bar rows. Finished with some arm work.  Solid work considering I'm sick, very little sleep last 2 days and in 33 mins!

Nutrition/Weight:

180.8

Wed 4/12/23 - Lower

Garage Gym

(GobletSquat)30x10,15,15,15

(HangKneeRaise)4x12

(SeatedGM)20x12,12,12,12

(Plank)4x35

(SplitSquat)3x5

(Crunch)3x10

(HingeSquat)5"x20,20

53 mins

Started with goblet squats and hanging knee raises. Squats were higher reps than normal.  Next were seated good mornings with 20#DB's in each hand. Trying to get deeper on these. I start with chest to incline, then put the bench flat and go as deep as I can.  Did planks with these.  Next were split squat holds and crunches.  Finished up with hinge squats on 2x45# bumpers.

Nutrition/Weight:

181.0

Mon 4/10/23 - GBR Upper 2

Garage Gym

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

(PullupsRings)6,6,6,6

(Incline)125x8,145x8,135x8

(T-Bar)60x10,10,10

(PushDn)65x12,12

(Curl)25x13,12

(HingeSquat)4"x20,20

42 mins

Started with decline and ring pull-ups.  Decline felt heavy, ring pullups are harder than on a bar.  Next was incline and t-bar rows. Went heavier on incline today.  Next was some arm work and I finished with some single leg hinge squats on 45+25 bumpers.

Nutrition/Weight:

183.6

Sat 4/8/23 - Lower

Garage Gym

(FrontSquat)45x10,55x10,65x10,75x10,10,10

(Plank)5x30

(SeatedGM)20x12,12,12

(HangKneeRaise)3x10

(SplitSquat)3x5

(Crunch)3x10

(HingeSquat)4"x20,20

(KOTHold)3x30

54 mins

Started with front squat working up to 3x10 "top" sets and planks.  Next were seated good mornings with 20#DB's in each hand with hanging knee raises.  Next were split squat 5 second holds and crunches.  Then I did single leg hinge squats on 45 + 25 # bumpers.  Finished with Knees Over Toes squat holds.

Nutrition/Weight:

178.8

Fri 4/7/23 - GBR Upper

Garage Gym

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

(DBShldr)50x10,45x10,10

(DBRow)45x10,10,10

(Pullups)10,6,6,6

(SkullCrusher)45x20,65x12

(Curl)25x12,Hx12

54 mins

Started with bench working up, then `1 back off set of 2count paused reps.  Next was DB shoulder press with Brows.  Next were pull-ups (pleased with set of 10 here).  Finished up with some EZ bar skull crushers and curls.

Worked out with Hayden and always enjoy that.

Nutrition/Weight:

178.8

Wed 4/5/23 - Lower

Garage Gym

(GobletSquat)30x10,40x10,45x10,50x10,10

(HangKneeRaise)4x12

(SeatedGoodMorning)10x12,12,15x12,12

(Plank)4x40

(SplitSquatHold)3x5

(Crunch)3x12

(HingeSquat)4"x20,20

(SquatHold)3x30

58 mins

Lower workouts have been all about trying to make small improvements in quad strength and knee stability rather than getting my barbell squat numbers higher. I'm enjoying the change and knees are feeling good.  I started with barefoot goblet squats and having knee raises. Next were seated good mornings and planks.  Slowly adding weight to the good mornings and while these aren't "hard", I'm doing them facing an incline bench and I can barely get my chest to the pad.  The goal is to get chest down on a flat bench, so it's as much or more a flexibility movement than increasing strength.  Although lower back strength should improve as well.

Next were split squat holds (5 seconds) on a 12" box and crunches.  These are getting better and goal is to reduce the height of the box as I progress.  Next were single leg hinge squats for high reps.  Last week as 1.5-3" height (45# bumper), this week I did 4" (45 + 25 bumpers).  Finished up with 30 second knees over toes squat holds.  Quads were burning on these short holds after all the previous work.  Solid lower/core WO.

Nutrition/Weight:

179.0

Tue 4/4/23 - GBR Upper 2

Garage Gym

(Decline)135x6,165x6,180x6,165x6,6

(RingPullups)6,6,6,6

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

(T-BarRow)55x10,10,10

(DBTri)30x12,10

(HCurl)25x15,10

41 mins

Started with decline working up to a top set of 180# @RPE 8.5-9, then backed off for 2 more sets.  I supersetted decline with pull-ups on the rings. They were significantly harder than on the bar.  Next was incline and t-bar rows.  For incline I dropped reps from 10 to 8 and went heavier.  Rows weren't heavy, but not easy after pull-ups.  Finished with some arm work.  Solid WO in about 40 mins.

Nutrition/Weight:

181.0

Sat 4/1/23 - Lower

Garage Gym

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

(Plank)4x45

(SeatedGoodMorning)12,5#x12,12,12

(HangKneeRaise)4x10

(SplitSquatHold)3x5

(Crunch)3x10

(HingeSquat)3#x20,20

52 mins

Started with goblet squats. Knees were a little cranky, so I started and stayed light. Knees felt better as I progressed.  This is why I should always spend a good 5 mins warming up.  Today I skipped that and jumped right in and by the time my knees were feeling good, goblet squats were about done.  I did planks with squats.  Next I did seated good mornings with 5# in each hand and hanging knee raises.  Next was split squat holds with crunches. Finished up with single leg hinged squats on a 45# bumper.  Decent lower WO.

Nutrition/Weight:

182.4

Fri 3/31/23 - GBR Upper 1

Garage Gym

(Bench)145x6,175x6,180x6,165x6,6

(Pullups)10x6,6,6,6

(DBInc)50x10,60x10,10

(DBRow)45x10,10,10

(DBTri)30x12,10

(Curl)25x15,12

56 mins

Hayden worked out with me again!  Started with bench working up to a top set@RPE8-8.5, then backed off for 2 more sets.  Next was weighted pull-ups.  Then we did DB incline and DB rows.  Finished up with some arm work. Solid WO and love working out with Hayden.

Nutrition/Weight:

179.4

Wed 3/29/23 - Lower

Garage Gym

(GobletSquat)40x10,10,10,10

(Plank)4x40

(SquatHold)3x45

(HangKneeRaise)3x10

(SeatedGoodMorning)3x10

(SplitSquatHolds)5,5,5

(HurdlerStretch)3x40

36 mins

Started with goblet squat and planks, lighter than last week on purpose.  Next was squat holds and hanging knee raises.  Next were seated good mornings (first time doing these) with split squat holds (5 reps for 5 second holds).  Finished up with hurdler stretch.

Good mornings I did facing the incline, lean forward until touching chest to pad, then back up.  Deep stretch on inner quads and hips.  Split squat holds were front leg on 12" box, deep stretch/hold for 5 seconds, for 5 reps.

Nutrition/Weight:

179.8

Mon 3/27/23 - GBR Upper 2

Garage Gym

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

(Pullups)6,6,6,6 

(Incline)11510,10,10

(RingRow)8,8,8

(DBTri)30x10,10

(Curl)20x12,12

40 mins

Started with decline working up to top set, then backing off to keep RPE around 8.  Next I did pull-ups EMOM. Pleased with these, they got hard with short rests.  Next was incline with inverted rows on the rings. Finished up with some arm work. Solid WO in fairly short time.

Nutrition/Weight:

181.4

Sat 3/25/23 - GBR Lower

Garage Gym

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

(Plank)4x50

(SquatHold)4x50

(HangKneeRaise)4x12

(Lunge)3x10

(Tibialis)15,12,12

49 mins

Started with goblet squats working up to 3 sets with a 70# dubmbell. Did planks with these.  Next were squat holds and hanging knee raises.  Finished up with lunges and tibialis raises. Solid lower for me.

Nutrition/Weight:

182.2