Tue 12/19/23 - Upper 2 (w/ Sarah)

Garage Gym

(Bench2CT)125x6,145x6,155x6,165x6,170x6,155x8

(PullupsRings)6,6,6

(DBInc)50x12,12,12

(DBRow)50x10,10

(IncCurl)25x10,10

(DBTri)35x10,10

46 mins

Worked out with Sarah.  Started with 2-count paused bench working up to top set, then backing off for 1 set.  This ended up feeling better as the sets went on.  Next we did pullups on the rings, Sarah did pulldowns.  Next we did DB incline for 3 sets and 2 sets of DB rows.  Finished up with some arm work. Decent WO.

Nutrition/Weight:

181.0

Sun 12/17/23 - Upper 2 (w/ Hayden)

Garage Gym

(Incline)95x8,125x8,145x8,8,8

(Pullups)10,6

(PullDn)115x13,13

(Decline)145x16,12

(T-Bar)70x10,10

(DBTri)30x15,12

(IncCurl)25Hx12,12

(Crunch)3x15

57 mins

Worked out with Hayden.  Started with incline for 4 sets of 8.  Next we did pull-ups and pulldowns 2 sets each.  Next we did decline and t-bar rows for 2 sets each.  Finished up with arms and abs.  Really enjoy working out with Hayden.

Nutrition/Weight:

182.4, 10 pounds heavier than Friday for pullup challenge.  Time to pull it back in.

Fri 12/15/23 - Birthday Pullup Challenge

Garage Gym

(Pullups)19,14,12,10(55)

(Bench)125x8,145x8,165x8,155x8,8,8

(DBInc)40x12,45x12,50x12

(DBRow)40x10,10

(EZSkull)65x12,12

(IncCurl)30x8,25Hx10

59 mins

BIRTHDAY PULLUP CHALLENGE, crushed it!  This was my best ever. I went hard the first set and was a little worried I'd gone too hard and wouldn't be able to recover.  Super psyched I got this in 4 sets with a few reps to spare.  Then I finished the workout with Sarah.  Bench working up to a top set of 8, then backed off for 3 sets.  Next we did incline and rows with DB's.  Finished up with some arm work. After the pull-ups, I didn't have a ton of energy left.

Nutrition/Weight:

172.4

Tue 12/12/23 - Upper 2

Garage Gym

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

(Pullups)6,6,6,6

(Decline)135x10,10,10

(T-Bar)70x10,10,35x15

(IncCurl)30x8,8

(EZSkull)65x12,12

(Crunch)3x15

45 mins

Started with DB incline and pullups.  Incline was fine for 4x10, and pull-ups were easy with 4x6 @RPE 6.  R elbow/bicep is still not 100%, so hopefully that improves before Friday.  Next was decline and rows - nothing much to say here.  Finished up with crunches and some arm work. First rep or 2 of curl sets bothers my R bicep/elbow, but then it actually feels much better after that.  Decent WO, just trying to heal up before Friday (and drop a few more pounds.

Nutrition/Weight:

174.8 

Sun 12/10/23 - Mobility and Body Weight (w/ T)

Garage Gym

(SplitSquatStretch)2x5

(UpperBackRoller)3x15-30

(1/2Getups)10x5,5

(SquatHold)1min

(BWSquat)3x10

(Plank)3x30

(HingeSquat)3x10

(Crunch)3x10

(Windmill)3x10

(SplitSquat)3x5

36 mins

A lot going on today, terrible weather, so I did a mobility/body weight routine with T in the family room while Sarah did an upper WO in the gym.  Not much to say about it, other than it was harder than it sounds.  One thing that REALLY got me was simple windmills. The kind we did in gym class that I laughed at. My hamstrings were on fire after doing these and sore going up/down the stairs, oof!

2.2 mile walk in the afternoon during a break in the rain with Sarah, T and Salem.  T mostly wanted to play in the puddles.

Nutrition/Weight:

177.2 after reseed

Sat 12/9/23 - Upper (w/ Hayden)

Garage Gym

(Bench2CT)145x8,155x8,8,8

(Pullups)12,10

(PullDn)100x15,110x12

(DBShldr)40x12,12,12

(DBRow)40x10,10,10

(IncCurl)30x10,25x10

(OHTri)60x12,12

54 mins

Hayden and I got to get a workout together after it not working out during the week. Started with long paused bench for 4 sets of 8.  Next we did pull-ups and pulldowns. I did 2 hard sets of pull-ups and then some volume with pulldown. My R elbow is still bothering me, hoping it gets better quickly by taking care of it and doing some stretching/mobility/rehab.  Next we did shoulder press and rows.  Finished up with some arm work.  

This was Hayden's first WO back in a while. He did well.  He's got really good form on most movements and could really get strong if he'd be consistent.  Always enjoy working out with him very much, hope he feels the same way.  Hope he doesn't feel like I'm pressuring him to do it.  I don't think that's the case and he really does seem to enjoy working out and was doing it on his own most of the time before his break.

Nutrition/Weight:

173.2. Lowest I've been in a while and down 10 pounds in 5 days.  I'll re-feed today with lots of carbs, and then get back to it. Weight will spike tomorrow.

Thu 12/7/23 - Upper 1

Garage Gym

(DBBench2CT)40x10,50x10,60x10,70x8,8,8

(Pullups)12,6,6,6

(DBInc)50x10,10

(DBRow)35x10,10

(IncCurl)30x10,Hx8

(PushDn)60x12,12

36 mins

+ 1 mile walk in 17 mins

Hayden and I were going to work out together, but just couldn't get moving work schedules to align, so I did it solo.  Started with paused DB Bench and pull-ups.  Bench felt pretty good once I got warmed up and elbows felt better.  Pullups I did 1 hard set, then backed off for a couple easy sets.  Next I did 2 sets DB incline and DB rows.  Finished with some arm work.  Quick WO, enough work I think to maintain on a fairly aggressive cut.  

Nutrition/Weight:

175.2, down from 183.0 Monday

Tue 12/5/23 - Upper 2

Garage Gym

(DBInc)50x12,60x8,8,8,8

(Pullups)10,6,6,6

(Decline)135x10,10,10

(T-Bar)80x10,10,10

(IncCurl)25x10,10

(DBTri)30x10,10

(DeadHang)30,30,30

(Crunch)3x15

36 mins

Still feeling a bit beat up, plus no carbs made for a not-as-easy-as-planned workout.  Started with DB incline and pull-ups.  Pullups were 1 hard-ish set, please 3 easy sets.  Next was decline and t-bar rows.  Then I did some arm work and finished with some dead hangs and ab work.  Elbows still cranky.

Nutrition/Weight:

178.4, down from 183.0 yesterday.

Sun 12/3/23 - Upper 1

Garage Gym

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

(Pullups)8,8,6,6

(LowDBInc)50x8,8,8,8

(IncCurl)25x10,10,Hx10

(PushDn)60x10,10,10

42 mins

Feeling really beat up, tried to take it fairly easy today.  Started with bench for 4 top sets @RPE 8,8,8,9.  Then supersetted pull-ups and low DB incline, kept pull-ups "easy", but my elbows are SO tight and fairly sore.  Gotta heal them up quickly.  Finished with some arm work. Skipped pulldowns.

Nutrition/Weight:

181.0

Fri 12/1/23 - Upper 2

Garage Gym

(DBInc)50x10,60x10,70x10,9,8

(Pullups)10,10,10,10,10(50)

(Decline)145x12,9,7

(T-Bar)70x10,10,10

(IncCurl)30x12,Hx8

(EZSkull)75x10,65x11

50 mins

Worked out with Sarah, started with DB incline and pull-ups superset.  Incline was good.  I was only planning on doing 4 sets of pull-ups, but after I got 4 sets of 10, I decided to try a 5th.  Happy to get 5x10, but really felt it in my elbows the next 1-2 days.  Last hard pull-up WO before bday pull-up challenge.  Next we did decline and rows.  Finished with curls and EZ bar triceps.  Very good WO.

Nutrition/Weight:

177.0