Tue 11/12/19 - Full Body (Squat)

Gym: Garage Gym
(BoxSquat 303)140x6,160x6,175x6,6
(OHP)85x6,95x6,105x6,6,6
(SplitSquat)8,8,8
(RDL)185x8,205x8,8,225x8,8
(Bench2")115x6,130x6,140x6,6,6

67 + 6 = 873 mins

Warmed up with wall sit 2x30 seconds. Warmed up on squats working up to 6@RPE6, 6@7, 6@8x2. Squats felt good. Next we did overhead press working up to 3 sets of 6@REP8. We supersetted these with split squats. First time we've done reps instead of static holds. These were a lot easier than static holds. Then we did RDL for 8@6, 8@7x2, 8@8x2.  Finished up with 2" paused bench for 6@6, 6@7, 6@8x3. These felt MUCH better than close grip.

Nutrition/Weight:
I weighed 189.8 this morning.

Sat 11/9/19 - Full Body (Squat)

Gym: Garage Gym
(BoxSquat 511)125x5,145x5,155x5,165x5,5
(Incline 1ct)135x6,145x6,6,155x6,6,6
(SplitSquat)3x30
(SealRow)35x8,40x8,45x8,8
(SidePlank)3x30
(CGBP2")115x8,8,125x8,8,8

75 + 6 = 81 mins

Warmed up with wall sit 2x30 seconds. Warmed up on squats working up to working sets and 2 sets RPE8. This slow tempo squat day is supposed to be a light variation, but since it was sets of 5, I went heavier than normal squats with higher reps. Still getting used to RPE and variable rep ranges. Felt good.  Next we did 1 count paused incline for 6@RPE6,RPE7x2,RPE8x3. Good volume. Felt really good. Supersetted with split squats which remain really challenging. Then we did seal rows and side planks. Finished up with close grip bench press for 8@RPE6x2, 8@RPE7x3.  I think these were too heavy after the incline pressing volume. Really bothered my right shoulder.  Nice workout.

Nutrition/Weight:
I weighed 188.2 this morning. First time under 190 in a while.

Thu 11/7/19 - Full Body (Deadlift)

Gym: Garage Gym
(SLDL)205x4,235x4,4,260x4,4
(OHP)75x8,85x8,90x8,8
(StepUp 5")3x6
(DBBench)45x10,50x10,10,10
(SpanishSquat)3x10
(DBRow)50x12,12

56 + 6 = 64 mins

Warmed up with wall sit 2x30 seconds. Started with stiff legged deadlift.  Warmed up with 135, 185, first working set at 205.  This was probably light and jumps up to 235 and 260 were larger than they should have been. Next we did OHP working up to 2 RPE8 sets.  Then we supersetted step ups and DB Bench. Glad I didn't start any heavier on bench. This was supposed to be RPE7 for 3 top sets, so this was plenty heavy for that today.  Finished up with Spanish/band squats and 2 sets of DB rows.

Nutrition/Weight:
I weighed 191.6 this morning.

Tue 11/5/19 - Full Body (Squat)

Gym: Garage Gym
(BoxSquat303)135x8,145x8,155x8,8
(Incline)135x6,145x6,150x6,155x6,160x6
(RDL)185x8,215x8,8,230x8,8
(Bench2")115x6,125x6,145x6,6
(SplitSquat)3x30
(DBSealRow)35x12,12,12

78 + 10 = 88 mins

Warmed up with wall sit 2x30 seconds. Then warmed up with quite a few sets on squats (bar,65,85,95,115,125), then did sets working up to 2 sets at RPE8. Next was incline. Was going to work up to 2 sets at RPE8, but ended up getting to 1 set at about RPE 8.5 and figured I had enough volume. Next I did RDL's. 1 set @RPE6, 2@7, 2@8. Need to do a form check here. Then I did 2" board press bench. Right shoulder has not been feeling good and isn't improving yet. Gotta be patient and give it time. We supersetted split squats with bench. Finished up with 3 sets of DB seal rows with short rest. Solid WO. Tougher with fairly large caloric deficit this week. I've got to be careful here in pushing the WO's and not eating to support them. Also need to be aware that Thanksgiving and Christmas are coming up :)

Nutrition/Weight:
I weighed 191.2 this morning.

Sun 11/3/19 - Full Body (Squat)

Gym: Garage Gym
(BoxSquat511)105x6,125x6,145x6,6
(OHP)90x6,100x6,105x6,6
(SplitSquat)3x30
(BOR)135x8,8,8,8
(CGBP)95x8,115x8,8,8
(Crunch)3x10

67 + 6 = 73 mins

Warmed up with wall sit 2x30 seconds. We went hiking at Linville Gorge yesterday and my knees were really bothering me. They felt better in the evening and decent today for the WO. Still frustrating and I can't pinpoint rhyme or reason for when they hurt.  Anyway, the WO...
We started with box squat 5,1,1 tempo working up to 2 sets at RPE8. Then we did overhead press. I was pleased with these. Next we did split squats supersetted with bent over rows. I wanted to do 4 sub maximal sets on fairly short rests.  I haven't been doing as much rowing (or pulling) lately and 135#'s felt fairly heavy. I thought these would be relatively easy sets.  We finished up with close grip bench and ab work.  Bench really bothered my R shoulder. Gotta be patient.

Nutrition/Weight:
I weighed 190.6 this morning.

Sat 11/2/19 - Hiking In Linville Gorge

Hiked in Linville Gorge. Up to Table Rock and then out to the Chimneys and toward Shortoff Mountain. Took a side trail up to an overlook we hadn't done before.

Fall colors were past peak, but still pretty. Because it's been so dry this late summer and early fall, the colors weren't that pretty overall.

Thu 10/31/19 - Full Body (Deadlift)

Gym: Garage Gym
(SLDL)185x5,205x5,225x5,255x5,5,5
(Incline)135x8,140x8,145x8,8
(StepUp 7")3x6
(SpanishSquat)3x10
(DBBench)50x8,8,60x8,70x8

65 + 6 = 72 mins

Warmed up with wall sit 2x30 seconds. Knees felt better today, but yesterday they were really bothering me. We started with stiff legged deadlift working up to 3 sets at RPE8.  This was actually probably light. Things didn't feel too light at first, but felt better the more sets we did. Next we did incline for 4 sets, working up to 2 at RPE8. Felt good. Was able to pause the last rep each set. Then we did step ups. These were bad, especially on my right leg. It's the toughest ROM spot for my knees. I could barely get up the first set on the right side. The pain lessened each set, but persistent on the right side throughout. It amazes me every time how the tiny ROM can be so challenging.  Then we did Spanish (band) squats for 3 sets.  Finished up with DB flat bench. Felt good and worked up to 70#"s and my right shoulder felt pretty good.  70#'s was more like RPE 9 though, and I've got to be careful about too much weight on my R shoulder. Solid WO.

Nutrition/Weight:
I weighed 192.2 this morning.