Thu 7/27/23 - GBR Upper 1 + cardio

Garage Gym

(BenchFeetUp)125x8,140x8,155x8,8,8

(PullupsRings)6,6,6,6

(DBShldr)45x10,40x10,10

(InvertRow)10,10,10

(DBTri)30x10,10

(Curl)25x10,Hx10

(HangLegRaise)3x12

(DeltRiase)25x10,10,10

50 mins

+2.75 mile walk in 47 mins

Started with feet up bench for 8@RPE 6,7,8x3 with pull-ups on the rings. Right elbow fairly sore, not sure what happened, working through it.  Next was DB shoulder press and inverted rows.  Dropped with after first set of press, a bit too heavy for today.  Next I did some arm work, triceps work was painful.  Finished up with hanging leg raises (with 30 second holds) and DB delt raises.  Good walk this morning before work.

Nutrition/Weight:

180.2.  Coming down nicely from 187 on Tuesday.

Tue 7/25/23 - GBR Upper 2 (back home after PA trip)

Garage Gym

(Decline)135x6,155x6,165x6,170x6,6,6

(Pullups)6,6,6

(DBInc)50x12,12

(SealRow)30x12,12

(PushDn)60x12,12

(Curl)25x12,Hx12

(Crunch)3x15

(DeadHang)3x30

52 mins

First WO back from vacation and it was a rough one.  Everything felt heavy, right elbow is sore, low back is sore, lack of sleep, it was hot in the garage over lunch. Blah, blah, blah.  I still got it in!  Started with decline for 6@RPE 6,7,8x3.  Next was pull-ups.  With my weight this morning, 4 sets of 6 was fine.  Next was DB incline and seal row combo.  Then I did some arm work and finished with some crunches and dead hangs.  What can I say, got through it.  Left at 177#, came back at 187#.  Ugh, I undid a lot of hard work.  Back to it today!

Nutrition/Weight:

187.0

Left at 177#, came back at 187#.  Ugh, I undid a lot of hard work.  Back to it today!

Thu 7/20/23 - Sun 7/23/23 in PA

 We ran a 4+ mile loop Thur, Fri, Sat.

Gregg came up Saturday morning, we went to the Spotts reunion in Auburn, PA on Saturday.

Did lots of swimming, fishing, 4-wheeling, family time.  I absolutely LOVE it up here in Schuylkill county.  Miss it already.

Wed 7/19/23 - Upper (Ida Lee Gym)

Garage Gym

(DBInc)45x12,65x8,80x8,70x8,8,8

(Pullups)15#x8,6,6,6

(DBShldr)55x8,8,8

(Row)115x10,10,10

(DBTri)35x10,10

(Curl)30x10,10

(Crunch)3x15

52 mins

Sarah and I worked out at Ida Lee gym again before heading to PA for the Spotts reunion. 

Started with DB incline and weighted pull-ups. Pleased with both of these. Next we did DB shoulder press with row machine.  Finished up with arm work and some abs.  Kept it shorter than last one because we want to get on the road to PA.

Nutrition/Weight:

NA

Sun 7/16/23 - GBR Upper 1 (Ida Lee Gym)

Ida Lee Gym

(Bench)135x6,165x6,190x6,200x6,170x6,6,6

(Pullups)13,10,6,6,6

(DBInc)60x10,10

(DBShldr)45x10,10

(SeatRow)120x10,10,10,10

(TriPushDn)70x10,8,50x8,30x8

(CableCurl)43x10,10,25x10

(Delt)25x10,10,10

(PalloffPress)20x30,30,30,30

73 mins

Sarah and I worked out at Ida Lee gym.  Started with bench working up to 6@9, -15% for 3x6.  Thought top set might be 190#, but felt really good so went to 200 and that was probably @8.5.  We supersetted pull-ups with bench and I felt good on these too with opening sets of 13 and 10.  Next we did 2 sets DB incline and DB shoulder with 4 sets seated rows.  Next was some arm work on cable machines, then we finished with delt raises and paloff presses.  Great wo.

Nutrition/Weight:

NA

Fri 7/14/23 - GBR Upper 1

Garage Gym

(Bench)145x6,165x6,185x6,165x6,6

(PullupsRings)6,6,6,6

(DBInc)50x15,13

(InvertRow)15,15

(PushDn)50x12,12

(Curl)25x10,Hx10

(DeadHang)30,30,30

(Crunch)12,12,12

50 mins

Hot and humid today, and it's going to be a busy work day so I worked out in the early morning.  Body not used to it, but started off well. During warmup my left shoulder/trap/neck started really bothering me. Not sure what it is, other than they typical strain I get in my mid-back that then travels up to my traps/neck and lasts a couple weeks every time it happens. Frustrating, uncomfortable, but not debilitating.  So, I did bench working up to 6@RPE 8, took off 10% and did 2 more sets. I planned more sets, but given how I was feeling 4 working sets was enough. I did pull-ups on the rings with bench.  Next was 2 sets of DB incline and inverted rows.  Then I did some arm work.  Finished up with dead hangs and crunches.  Not the best WO, but got through it.

Nutrition/Weight:

177.6

Wed 7/12/23 - GBR Upper 2

Garage Gym

(Decline)145x6,165x6,175x6,190x6,180x6,6,6

(Pullups)10x5,5,5,5,5

(DBInc)60x10,10,8

(SealRow)40x10,10,8

(DBTri)30x10,10

(Curl)25x10,10

(DeltRaise)30x10,25x10,10

(Crunch)25x10,10,10

60 mins

Started with decline, working up to a top set @RPE 8-9, then backed off 5% (10#) and did 3 more sets for 6 total working sets.  Next I did weighted pull-ups with 10#'s for 5x5, doing sets every 2 mins.  Next was DB incline (2nd notch) and seal rows.  Then I did some triceps and biceps work.  Finished up with delt raises and weighted crunches.  Both these were a bit too heavy.

Nutrition/Weight:

179.4

Mon 7/10/23 - GBR Upper 3

Garage Gym

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

(PullDn)100x10,10,10,10

(DBShldr)40x10,10,10

(DBRow)30x12,40x10,10

(PushDn)50x15,15

(Curl)25x15,Hx15

(Crunch)3x15

33 mins

Normally today would just be a cardio/rest day, but I want to get 3 upper body WO's in this week.  So I did some higher reps and different movements than my normal routine and target was to stay in the RPE 6-7 range. I didn't keep things quite that conservative, but didn't go overboard either.  Started with low DB incline and pulldowns.  Incline felt good and I hadn't done pulldowns in a long time since I've really been focusing on getting in 2 pull-up workouts each week.  Next was DB shoulder press and DB bent over rows.  Finished with circuit of pushdown, curls and crunches.

1.5 miles in the morning with T in 34 mins.

Nutrition/Weight:

180.2

Sun 7/9/23 - Lower

Garage Gym

(GobletSquat)25x10,12,12,12

(Crunch)15x10,10,10,10

(SplitSquat)2.5"x10,10,10

(HangKneeRaise)3x10

(SquatHold)4x30

(Plank)4x30

(DeltRaise)25x10,10,10,10

55 mins

Knees a little cranky with all the walking and mixing in some running lately. Started with goblet squats and weighted crunches.  Squats were light, but they definitely felt better as they warmed up. Next were split squats and hanging knee raises.  I've been doing 5 second holds for 5 reps, but today, I did 1 second pause for 10 reps.  Not sure which I like better, or if one is better for my knees.  Next was circuit of deep squat holds, planks and deltoid raises.  

2.4 miles in the morning with T in 60 mins. Stopped at playground for a bit.

Nutrition/Weight:

179.6

Saat 7/8/23 - GBR Upper 1

Garage Gym

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

(Pullups)10,6,6,6

(DBInc)60x10,10,10

(InvertRow)3x10

(PushDn)50x10,10

(Curl)30x12,8

55 mins

Started with bench for 6@RPE 6,7,8x3.  Then did pull-ups for 10@RPE 8, then sets of 6.  Next was DB incline and inverted rows.  Finished up with some area work.

1.7 miles in the morning with T in 35 mins.

Nutrition/Weight:

179.2

Wed 7/5/23 - GBR Upper 2

Garage Gym

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

(Pullups)7,7,7,7

(DBInc)50x15,15

(SealRow)35x10,10

(DBTri)30x10,10

(Curl)25x10,10

(Crunch)10x15,15

50 mins

Walk & run mix in the AM in Hilton Head for 4.3 miles, drove home, then worked out.  Started with decline for 6@RPE 6, 7, 8x3.  Solid work here.  Then I did 4 sets of 7 pull-ups.  Next was DB incline and seal rows. Finished with some arm work.  Not a bad WO for a travel day. Hot afternoon in the garage gym.

Nutrition/Weight:

NA

Sun 7/2 - Wed 7/5 - Hilton Head

 Spent the last couple days in Hilton Head.  Started each morning with a run/walk between 4 and 5 miles, then hit the beach from 9:30 - 12:30ish.  Home for T's nap and then various afternoon/evening activities.  Gregg Russell Monday evening.  His 47th year in Harbor Town. Legend.

We hadn't been to HH in a couple years. Forgot how much we love it there.

Sat 7/1/23 - GBR Upper 1

Garage Gym

(Bench)125x6,145x6,165x6,175x6,180x6,6,8

(Pullups)7,7,7,7

(DBInc)50x12,12,12

(SealRow)40x10,35x10,10

(DBTri)30x10,10

(Curl)30x10,25x10

(DeadHang)40,40

66 mins

Started with bench for 6@6,7,8x3. Felt good.  Rated first 2 sets @180# @RPE8, but then the 3rd set I did 8 reps @RPE8.5-9.  So, I think I occasionally over-estimate RPE.  Not necessarily a bad thing, but also don't want to keep too much in the tank all the time.  Pullups were solid.  Next was steep DB incline and seal rows.  Finished up with arm work and some dead hangs.  Dealing with some elbow tendinitis in my right elbow, keeping my eye on this.  I walked between sets for rest period, trying to keep HR in the 110-125 range, which would be ~70% max.

Nutrition/Weight:

179.8