Garage Gym
(BoxSquat16"312)95x6,115x6,145x6,6
(OHP)75x8,85x8,95x8.8
(StepUp6")4x6
(RDL)135x12,155x12,175x12,12
(Plank)3x60
(DBRow)60x12,12
52 + 6 = 58 mins
Taryn Grace was born last night at 8PM. We didn't get much sleep, but I took the opportunity to get a solid WO in while Sarah and Taryn napped this morning. I almost put it off, but figured sleep is going to get worse going forward for a while and one night of short sleep might be my best for a while.
Started with box squats for 6@RPE6,7,8x2. Felt pretty good. Knees felt good. Next was overhead press for 8@6,7,8x2. Still not used to high reps. Supersetted these with 6" step-ups on 2 45# plates. These felt the best in a while, only slight pain in right knee. Then I supersetted RDL's for 12's @6,7,8x2 with 60 second planks. Posterior chain burn with this superset! Finished up with DB rows. These feel much better on my elbows with straps.
Nutrition/Weight:
I weighed 193.6 this morning.
Wednesday, January 15, 2020
Monday, January 13, 2020
Sat 1/11/20 - Full Body (Deadlift)
Garage Gym
(SLDL)205x8,215x8,235x8
(Bench2"2Ct)135x8,150x8,165x8,175x8
(DBIncline)70x11,60x11,9
(SpanishSquat)3x11
(InvertRow)2x12
(Crunch)2x12
66 + 6 = 72 mins
Started with stiff legged deadlift. Still protecting my knees and staying with SLDL instead of conventional for a while. Worked up 8 reps @ RPE7,8,9. Next was bench, working 8 reps @ RPE7,8,9. DB incline called for 70% 1RM for AMRAP, then 63% for 2x12. I'm not positive about these weights, but came pretty close with the DB's I have. Supersetted incline with Spanish squats. Finished up with a superset of inverted rows and crunches. Good WO.
Nutrition/Weight:
I weighed 192.8 this morning.
(SLDL)205x8,215x8,235x8
(Bench2"2Ct)135x8,150x8,165x8,175x8
(DBIncline)70x11,60x11,9
(SpanishSquat)3x11
(InvertRow)2x12
(Crunch)2x12
66 + 6 = 72 mins
Started with stiff legged deadlift. Still protecting my knees and staying with SLDL instead of conventional for a while. Worked up 8 reps @ RPE7,8,9. Next was bench, working 8 reps @ RPE7,8,9. DB incline called for 70% 1RM for AMRAP, then 63% for 2x12. I'm not positive about these weights, but came pretty close with the DB's I have. Supersetted incline with Spanish squats. Finished up with a superset of inverted rows and crunches. Good WO.
Nutrition/Weight:
I weighed 192.8 this morning.
Thursday, January 9, 2020
Thu 1/9/20 - Full Body (Bench)
Garage Gym
(Bench2")115x8,135x8,145x8,155x8
(BoxSquat-312)95x10,115x10,135x10
(DBInc)60x12,12
(DBFly)20x10,10
(BOR)115x15,15
(Crunch)2x10
42 + 6 = 48 mins
Day 2 of the Hypertrophy1 template and an early morning solo workout. Started with 2" bench and was supposed to work up to 9RPE. My R shoulder didn't feel great today (1st time in a while it's hurt during bench) and when I got up to 155 I was probably at 8RPE but didn't think I should do another set. Next I did box squats and these were fairly light, but I'm definitely not used to higher reps, so topping out at 135 was enough and I need to remember to progress slowly and not throw too much at my knees. They're already starting to feel pretty good and I want to avoid early setbacks.
Next I did DB Incline. I hate to start modifying the "program", but it called for fairly heavy flat DB bench and I don't want to overdo flat pressing, so I did incline for 2 sets @RPE8/9. I should have skipped flat fly's, but I did them and they didn't feel great on my R shoulder. Finished up with GPP, which today I did bent over rows high reps and some crunches. Solid WO. Not used to high reps.
Nutrition/Weight:
I weighed 192.6 this morning. Down from 199#s on New Years day.
(Bench2")115x8,135x8,145x8,155x8
(BoxSquat-312)95x10,115x10,135x10
(DBInc)60x12,12
(DBFly)20x10,10
(BOR)115x15,15
(Crunch)2x10
42 + 6 = 48 mins
Day 2 of the Hypertrophy1 template and an early morning solo workout. Started with 2" bench and was supposed to work up to 9RPE. My R shoulder didn't feel great today (1st time in a while it's hurt during bench) and when I got up to 155 I was probably at 8RPE but didn't think I should do another set. Next I did box squats and these were fairly light, but I'm definitely not used to higher reps, so topping out at 135 was enough and I need to remember to progress slowly and not throw too much at my knees. They're already starting to feel pretty good and I want to avoid early setbacks.
Next I did DB Incline. I hate to start modifying the "program", but it called for fairly heavy flat DB bench and I don't want to overdo flat pressing, so I did incline for 2 sets @RPE8/9. I should have skipped flat fly's, but I did them and they didn't feel great on my R shoulder. Finished up with GPP, which today I did bent over rows high reps and some crunches. Solid WO. Not used to high reps.
Nutrition/Weight:
I weighed 192.6 this morning. Down from 199#s on New Years day.
Wednesday, January 8, 2020
Tue 1/7/20 - Full Body (Squat) - 1st Day Hypertrophy I BBM Template
Garage Gym
(BoxSquat-312)95x6,115x6,135x6,155x6
(OHP)75x8,85x8,95x8,100x8
(SLDL)135x12,165x12,185x12
(BulgSlitSqt)2x12
(TBarRow)75x15,15
(Plank)2x60
56 + 6 = 62 mins
Day 1 of the Hypertrophy1 template from Barbell Medicine. Worked out in the evening today. Started with box squats. Called for 8 reps working up to a set @9RPE. Until I can get my knees feeling better, I'm only doing 1 main squat instead of 2 main variants, so one day I'll do lower reps and the other day I'll do higher reps. Today I did 6's working up to something the felt like work but comfortable. Definitely not 9RPE, knees aren't ready for that yet.
Next I did OHP working up to a set at REPE9. The last 3 months I've been doing lower rep OHP, so this was fairly taxing. Next was SLDL for sets of 12. These felt light at first and felt like work with high reps. I supersetted these with Bulgarian Split Squats for sets of 12. This combo had me breathing hard! Finished up with some GPP - t-bar rows and planks.
Nutrition/Weight:
I weighed 193.4 this morning. Down from 199#s on New Years day.
(BoxSquat-312)95x6,115x6,135x6,155x6
(OHP)75x8,85x8,95x8,100x8
(SLDL)135x12,165x12,185x12
(BulgSlitSqt)2x12
(TBarRow)75x15,15
(Plank)2x60
56 + 6 = 62 mins
Day 1 of the Hypertrophy1 template from Barbell Medicine. Worked out in the evening today. Started with box squats. Called for 8 reps working up to a set @9RPE. Until I can get my knees feeling better, I'm only doing 1 main squat instead of 2 main variants, so one day I'll do lower reps and the other day I'll do higher reps. Today I did 6's working up to something the felt like work but comfortable. Definitely not 9RPE, knees aren't ready for that yet.
Next I did OHP working up to a set at REPE9. The last 3 months I've been doing lower rep OHP, so this was fairly taxing. Next was SLDL for sets of 12. These felt light at first and felt like work with high reps. I supersetted these with Bulgarian Split Squats for sets of 12. This combo had me breathing hard! Finished up with some GPP - t-bar rows and planks.
Nutrition/Weight:
I weighed 193.4 this morning. Down from 199#s on New Years day.
Monday, January 6, 2020
Sat 1/4/20 - Full Body (Squat)
Garage Gym
(BoxSquat-312)95x6,115x6,135x6,6
(Incline)145x8,15x78,165,8,8
(HipThrust)135x8,8,8
(YogaPushup)3x10
(Plank)3x60
(LeverRow)45x8,8,10
58 + 6 = 64 mins
Warmed up with wall sit 2x30 seconds. Started with 3-1-2 tempo squats, went fairly light and they felt good. My knees felt the best when I was doing tempo box squats, so I'm going back to that and I'm determined to progress SLOWLY and see if I can get them back to feeling good. First step in the right direction. Next we did incline working up to 2 sets at 8RPE. Felt good and making progress here even though I haven't focused on incline in a while. Next I did hip thrusts and yoga pushups. Finished with planks and lever rows. Lever row was a row with barbell in the landmine, similar to a DB row. Solid WO.
It was raining this morning and there was a TON of moisture in the air...and on the gym flooring/mats. It was really slick and my feet slipped several times during incline and hip thrusts. It was warmer outside than in the garage, so I had opened the door and garage doors, inadvertently letting in a ton of moisture. Lesson learned - keep the doors closed on really cool humid mornings.
Nutrition/Weight:
I weighed 198.0 this morning. Time to start a diet and get down a good 15 pounds.
(BoxSquat-312)95x6,115x6,135x6,6
(Incline)145x8,15x78,165,8,8
(HipThrust)135x8,8,8
(YogaPushup)3x10
(Plank)3x60
(LeverRow)45x8,8,10
58 + 6 = 64 mins
Warmed up with wall sit 2x30 seconds. Started with 3-1-2 tempo squats, went fairly light and they felt good. My knees felt the best when I was doing tempo box squats, so I'm going back to that and I'm determined to progress SLOWLY and see if I can get them back to feeling good. First step in the right direction. Next we did incline working up to 2 sets at 8RPE. Felt good and making progress here even though I haven't focused on incline in a while. Next I did hip thrusts and yoga pushups. Finished with planks and lever rows. Lever row was a row with barbell in the landmine, similar to a DB row. Solid WO.
It was raining this morning and there was a TON of moisture in the air...and on the gym flooring/mats. It was really slick and my feet slipped several times during incline and hip thrusts. It was warmer outside than in the garage, so I had opened the door and garage doors, inadvertently letting in a ton of moisture. Lesson learned - keep the doors closed on really cool humid mornings.
Nutrition/Weight:
I weighed 198.0 this morning. Time to start a diet and get down a good 15 pounds.
Friday, January 3, 2020
Thu 1/2/20 - Full Body (Deadlift)
Garage Gym
(SLDL)235x5,255x5,265x5,5
(2PauseBench)135x5,155x5,175x5
(StepUp)4x6
(SpanishSquat)3x10
(1-armDBInc)50x6,60x6,8,10
(Pullups)10
56 + 6 = 62 mins
Warmed up with wall sit 2x30 seconds. Started with deadlift warmup and it was bothering my right knee, so I switched to SLDL and worked up to set sets at 8RPE. Next we did double paused bench, working up to a set at 9RPE. We did step-ups with these and it was hard on my right knee. Next we did Spanish squats with 1-arm DB incline. Incline felt good, so I did sets of 6, 8 and 10. Finished up with a set of pull-ups. I was pleased with 10. I weight close to 200 pounds and haven't done pull-ups in a long time, so I thought 10 was pretty good.
Nutrition/Weight:
I weighed 196.8 this morning.
(SLDL)235x5,255x5,265x5,5
(2PauseBench)135x5,155x5,175x5
(StepUp)4x6
(SpanishSquat)3x10
(1-armDBInc)50x6,60x6,8,10
(Pullups)10
56 + 6 = 62 mins
Warmed up with wall sit 2x30 seconds. Started with deadlift warmup and it was bothering my right knee, so I switched to SLDL and worked up to set sets at 8RPE. Next we did double paused bench, working up to a set at 9RPE. We did step-ups with these and it was hard on my right knee. Next we did Spanish squats with 1-arm DB incline. Incline felt good, so I did sets of 6, 8 and 10. Finished up with a set of pull-ups. I was pleased with 10. I weight close to 200 pounds and haven't done pull-ups in a long time, so I thought 10 was pretty good.
Nutrition/Weight:
I weighed 196.8 this morning.
Wed 1/1/20 - Hike at Kings Mountain State Park
Hiked a bit over 2 hours on a gorgeous New Year's Day! Great way to start the new year, and likely our last real hike before baby Owens is born.
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