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.