Fri 6/30/23 - Lower

Garage Gym

(GobletSquat)25x10,40x10,50x10,10,10

(Crunch)15#x5x10

(SplitSquat)0"x5,5,5

(HangKneeRaise)3x12

(DeepSquatHold)3x60

(Plank)3x30

(Delt)10x15,15

(DeadHang)2x30

43 mins

Started with goblet squat for sets of 10 with weighted crunches.  Next were split squats from the ground and hanging knee raises.  Then deep ATG squat holds and planks. Finished with some reverse grip dead hangs and side-delt raises.

Nutrition/Weight:

178.6

Wed 6/28/23 - GBR Upper 2

Garage Gym

(Decline)125x6,155x6,175x6,6,6,6,9

(PullupsRings)10,6,6,6,6,6

(DBIncline)60x12,10,10

(SealRow)30x10,35x12,40x10

(DBTri)50x10,10

(Curl)30x13,8

59 mins

Sarah worked out with me today.  Started with decline, worked up to a working weight and did some volume.  Sarah jumped into workout when I'd already done 3 sets, so I did sets until she was done too.  Same for pull-ups. I did first set on the rings AMRAP and then did sets until Sarah caught up.  Good volume.  Next was DB incline and seal rows. Hadn't done seal rows in a LONG time.  Forgot how much I like them.  Finished up with some arm work.  Solid AF workout.

Nutrition/Weight:

180.6

Mon 6/26/23 - Lower

Garage Gym

(GobletSquat)25x10,40x10,10,10,10

(HangKneeRaise)4x10

(SplitSquat)2.5"x5,0"x5,5

(Crunch)3x15

(DeepSquatHold)45,60,60

(Plank)3x30

(Delt)10x12,12,12

43 mins

Started with goblet squat for 4-5 sets of 10 with hanging knee raises.  Next were split squat holds and crunches. First split squat set was on a 45# bumper, next two sets were from the ground. First time doing these from the ground.  Worked down slowly from a 12" box!  Finished with deep squat holds, planks and delt raises.

Nutrition/Weight:

184.4

Sat 6/24/23 - GBR Upper 1

Garage Gym

(Bench)155x4,175x4,195x4,175x4,4,4,4,4

(Pullups)12,6,6,6

(SteepDBInc)50x12,12,10

(InvertRow)3x8

(IncFly)25x10,10,10

(PushDn)60x10,10,10

(Curl)25x10,10,10

(DeadHang)45,45,45

58 mins

Started with bench for 4@8, -15% 5x4, 7 total working sets.  Next was pull-ups for AMRAP, then 3x6 every 2 mins. Solid work so far.  Next was steep DB incline and inverted rows.  Finished with incline flies, pushdowns and curls.

Nutrition/Weight:

180.0

Thu 6/22/23 - Lower

Garage Gym

(1-legGobletSquat)20x10,10,10

(HangKneeRaise)12,10,10

(SplitSquat)2.5"x5,5,5

(Crunch)12,12,12

(SeatedGM)20x10,25x10,10

(Plank)30,30,30

(DeadHang)30,40,60

(SquatHold)30,40,60

40 mins

Started with single leg goblet squat and hanging knee raises. Then split squats and crunches. Next was seated good mornings and planks (leg shaking during planks). Finsihed with underand dead hangs and deep (ATG) squat holds. Super busy at work, limited time.

Nutrition/Weight:

181.0

Wed 6/21/23 - GBR Upper 2

Garage Gym

(Decline)135x6,155x6,175x6,185x6,160x6,6

(PullupsRings)6,6,6,6

(Incline)125x10,8,115x10

(T-Bar)70x10,10,10

(DBTri)30x10,10

(Curl)25x10,10

43 mins

Started with bench for 4@9+, -15%, 3x4. Six total working sets.  Supersetted with pull-ups on the rings.  Then I did steep angle DB incline and inverted rows. Finished up with some arm work. Short rests, leaving for Sumerduck tonight.

Nutrition/Weight:

180.6

Sat - Mon 6/17 - 6/19 - Sumerduck, VA trip

 Drove to Sumerduck, Embry wedding Saturday afternoon.

Sunday drove around to look at potential new home sites:

• Culpeper
• Orange
• Lake of the Woods
• Gordonsville

Didn't fall in love with anything, but was good to see some areas.

Monday drove home through Charlottesville, VA.  I could see us living here. 2 hours from my parents and 2 hours from Leesburg.

Time will tell...

Fri 6/16/23 - GBR Upper 1

Garage Gym

(Bench)145x4,175x4,195x4,205x4,175x4,4,4

(PullupsRings)8,6,6,6,6

(SteepDBInc)50x12,12,12

(InvertRow)3x10

(PushDn)60x12,8

(IncCurl)20x12,12

42 mins

Started with bench for 4@9+, -15%, 3x4. Six total working sets.  Supersetted with pull-ups on the rings.  Then I did steep angle DB incline and inverted rows. Finished up with some arm work. Short rests, leaving for Sumerduck tonight.

Nutrition/Weight:

179.8

Wed 6/14/23 - Lower

Garage Gym

(Squat)65x6,80x6,95x6,115x6,125x6,135x6,6,6

(SplitSquat)2.5"x5,5,5

(HangLegRaise)3x12

(BBGM)75x10,10,10

(Tibialis)15,15,12

(HingeSquat)7.5"x20,20

(DeadHang)30,30,60

62 mins

Started with squats and worked up to 3x6.  Next was split squat holds and hanging leg raises.  Next was barbell good mornings and tibialis raises.  Finished with single leg hinge squats and underhand dead hangs.

Nutrition/Weight:

180.4

Mon 6/12/23 - GBR Upper 2

Garage Gym

(Decline2CT)145x6,180x6,165x6,6,6

(Pullups)6,6,6,6

(Incline)135x12,8

(T-Bar)80x10,10

(DBTri)35x10,10

(Curl)30x10,8

(HingeSquat)5"x20,20

50 mins

Started with decline for 6@RPE8-9, -8% 3x6. Felt good and I didn't spend much time working up to top set.  Next was pull-ups, didn't feel easy.  Next I did incline with t-bar rows. Bumped up the weight on incline, felt great first set, died second set.  Finished up with arms and hinge squats.  Left knee a bit cranky lately.

Nutrition/Weight:

184.6

Sat/Sun 6/10/23 - 6/11/23 - Grayson Highlands State Park

 Saturday 6/10/23

Drove up to Grayson Highlands after work Friday night so we'd have a full weekend.

We hiked thru the park into Mt Rogers Wilderness Area and found 20 ponies. Climbed some big rock outcroppings. Hayden came with us! Taryn loved the ponies.  There were a few babies she was hugging on.  One of the stalions got fairly aggressive when they knew we had food.

We also explored the homestead and park area, beautiful. First time venturing down there.  So glad we came Friday night, it give us SO much more time to explore and even relax a bit.\

Weather is amazing.  Friday night lows around 45, great sleeping weather. High's in upper 60's to low 70's during the day. Hot in the exposed highlands, cool and a bit chilly at camp in the shade. Found myself going for a light jacket around camp.  We had a nice fire Friday night, but everyone was ready for bed around 9:30.

Sunday 6/11/23

We hiked Wilson Creek trail in the morning. Best trail in the park! Half of it is along the creek with waterfalls and pools. Can't believe we haven't done this hike yet, my favorite.  Hayden slept in and didn't join us.  He didn't sleep great, but I regretted not waking him for this hike. It really was beautiful.

Another great weather night. We build another fire and we were all worn out last night and went to bed around 9:30 again.

Fri 6/9/23 - GBR Upper 1

Garage Gym

(Bench)145x4,175x4,195x4,205x4,175x4,4,4

(Pullups)6,6,6,6

(DBInc)50x12,12,12

(InvertRow)3x10

(PushDn)60x12,12

(IncCurl)20x14,12

50 mins

Started with bench working up to 4@RPE9, -15% for 3x4. 6 working sets.  Next were pull-ups for 4x6.  Then I did steep angle DB incline and inverted rows. Finished with pushdowns and incline curls. Really liking the incline curls. Also walked about a mile in the morning.

Nutrition/Weight:

181.2

Wed 6/7/23 - Lower

Garage Gym

(GobletSquat)25x10,35x10,45x10,50x10,60x10

(HangLegRaise)4x12

(SplitSquat)2.5"x5,5,5

(Plank)3x40

(SeatedGM)20x12,12,12

(Tibialis)17"x20,15,13

(HingeSquat)5"x20,20

51 mins

1.6 miles in the morning in 31 mins

Started with goblet squat and hanging leg raises.  Worked up to a top set @60# on squat and it felt good after a rocky start where my knees were feeling a bit cranky. Top set felt relatively easy, rated @RPE 6ish.  Next was split squat at 2.5 inches (the lowest I've gone so far) and planks. Felt pretty good, left knee lagging behind the right.  Next I did seated good mornings and tibialis raises.  Finished up with hinge squats and kept these fairly low @5". I started higher, but left knee was cranky so I lowered the height.

Nutrition/Weight:

183.6

Tue 6/6/23 - GBR Upper 2

Garage Gym

(Decline2CT)145x6,165x6,175x6,160x6,6,6

(Pullups)12,6,6,6

(Incline)125x12,10,10

(T-Bar)80x10,10,10

(DBTri)30x12,12

(Curl)30x12,10

(HingeSquat)5"x20,20

54 mins

3 miles in the morning in 56 mins

Started with 2-count paused decline working up to 6@RPE8, -10% 3x6.  Solid work.  Next were pull-ups. AMRAP first set, then sets of 6.  Pleased with 12 reps, especially at this weight!  Next was incline and t-bar rows for 3 sets each.  Finished up with DB triceps, curls and hinge squats. Solid WO.  Solid day.

Nutrition/Weight:

184.6

Sun 6/4/23 - Lower

Garage Gym

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

(SplitSquat)3x5

(HangLegRaise)3x10

(BBGoodMorning)65x10,10,10

(Tibialis)117"x17,14,13

(HingeSquat)7.5"x20,20

(DeadHang)3x40

57 mins

2 miles in the morning with Taryn in 47.  We stopped to pick blackberries!

Started with barbell squat. Although I've been doing a lot of lower body work, it's not translating to a good barbell squat.  And that's ok for now. I'd rather have better knees than a heavier squat.  Next was split squat holds and hanging knee raises.  Next were barbell good mornings and tibialis raises.  Finished with single leg hinge squats and underhand dead hangs.

Nutrition/Weight:

184.2

Sat 6/3/23 - GBR Upper 1

Garage Gym

(Bench)155x4,175x4,195x4,165x4,4,4,4,4,4

(Pullups)6,6,6,6

(DBInc)50x15,12,10

(InvertRow)3x10

(PushDn)6512,10

(IncCurl)20x12,10

45 mins

2.1 miles in the morning in 42 mins

Started with bench working up to 4@RPE8, then backed off 15% for a bunch of sets of 4. Next was pull-ups, every 2 mins.  Then I did steep angle DB incline with inverted rows. Finished up with pushdowns and incline curls. Hadn't done incline curls in a long time and really liked them, really hit biceps well.  Solid WO.

Nutrition/Weight:

180.2 Dropped a bunch of weight this week.  Down from 188.2 on Tuesday to 180.2 today (4 days).