Garage Gym
(LowIncline)125x8,140x8,155x8,165x8,155x8,10
(BoxSquat16")75x10,85x10,95x10,10,10
(DBShldr)60x9,45x10,10,10
(FeetUpPushup)15,15
67 mins
Started with low incline and it was really good. Worked up to a top set @RPE9, then back off 5% for two set. Knees still bad so I did tempo squats. They were light, but slow tempos and high reps felt good. Next was DB shoulder press. 60's are still a bit too heavy for 10-12 reps and I have to drop a lot to get good sets after that. WO calls for 3x12 drop sets. Still good work and volume. Finished up with feet up on bench pushups. Solid WO despite squats/knees.
Nutrition/Weight:
I weighed 191.0 this morning.
Sunday, April 12, 2020
Fri 4/10/20 - Full Body (Squat)
Garage Gym
(Squat)75x8,95x8,105x8,8,8
(OHP)75x8,85x8,95x8,105x8,95x8,10
(SLDL)185x10,200x10,210x10,10,10
(StepUps6")3x8
(Crunch)15,12,12
65 mins
Knees still really bad. Can't figure out what to do. Normally if they get painful, it's for 2, maybe 3, days. They've been really bad for over a week. Knees were painful this morning, but felt better after mobility/stretch. Then felt OK during squats. Kept it light and high. Next was OHP and this was really good pressing work and volume for me. Then I did SLDL. Finished up with step ups and crunches. Step ups really bothered my left knee, much more than squats.
Nutrition/Weight:
I weighed 191.2 this morning.
(Squat)75x8,95x8,105x8,8,8
(OHP)75x8,85x8,95x8,105x8,95x8,10
(SLDL)185x10,200x10,210x10,10,10
(StepUps6")3x8
(Crunch)15,12,12
65 mins
Knees still really bad. Can't figure out what to do. Normally if they get painful, it's for 2, maybe 3, days. They've been really bad for over a week. Knees were painful this morning, but felt better after mobility/stretch. Then felt OK during squats. Kept it light and high. Next was OHP and this was really good pressing work and volume for me. Then I did SLDL. Finished up with step ups and crunches. Step ups really bothered my left knee, much more than squats.
Nutrition/Weight:
I weighed 191.2 this morning.
Wed 4/8/20 - Full Body (Deadlift/RDL)
Garage Gym
(RDL)135x8,165x8,185x8,8,8
(Bench2CtPause)135x10,145x10,155x10,165x10,155x10
(Incline)145x10,125x10,12
(RDeltFly)10x15,15
(WallSit)3x30
56 mins
Knees still bad, so I did RDL instead of deadlifts. Next was paused bench. Solid work here. Next was incline and it went really well. Finished up with rear delt fly's and wall sits. Knees are still a big problem.
Nutrition/Weight:
I weighed 191.4 this morning.
(RDL)135x8,165x8,185x8,8,8
(Bench2CtPause)135x10,145x10,155x10,165x10,155x10
(Incline)145x10,125x10,12
(RDeltFly)10x15,15
(WallSit)3x30
56 mins
Knees still bad, so I did RDL instead of deadlifts. Next was paused bench. Solid work here. Next was incline and it went really well. Finished up with rear delt fly's and wall sits. Knees are still a big problem.
Nutrition/Weight:
I weighed 191.4 this morning.
Tuesday, April 7, 2020
Tue 4/7/20 - GPP
Garage Gym
(InvertRow)15,14
(TriExt)15,15
(Curl)25x12,20x15
(RopeDelt)10x15,15
(Plank)40/20x8
(StepUp6")3x8
32 mins
Freaking knees are killing me. Can't figure it out, but frustrating the hell out of me. GPP work started with inverted rows and triceps extensions. Both were good. Next was curls and delt work. Curls were cheat ups and slow negatives again. Then I did planks for 8 mins (40sec on and 20 sec rest for 8 reps), last one was 60 second hold. Finished up with step ups. Left knee hurt throughout.
Nutrition/Weight:
I weighed 191.0 this morning.
(InvertRow)15,14
(TriExt)15,15
(Curl)25x12,20x15
(RopeDelt)10x15,15
(Plank)40/20x8
(StepUp6")3x8
32 mins
Freaking knees are killing me. Can't figure it out, but frustrating the hell out of me. GPP work started with inverted rows and triceps extensions. Both were good. Next was curls and delt work. Curls were cheat ups and slow negatives again. Then I did planks for 8 mins (40sec on and 20 sec rest for 8 reps), last one was 60 second hold. Finished up with step ups. Left knee hurt throughout.
Nutrition/Weight:
I weighed 191.0 this morning.
Sunday, April 5, 2020
Sun 4/5/20 - Full Body (Incline)
Garage Gym
(LowIncline)145x8,155x8,160x8,8,8
(Squat)75x10,85x10,95x10,10,85x10
(DBShldr)60x10,50x10,45x10
(FeetUpPushup)12,12
(SidePlank)30/30x2
61 + 4 = 65 mins
Started with low incline, shoulder felt good. I thought 155 (same weight as last week) would be my top weight but 3 sets @RPE8 this week instead of 2. It felt good so I bumped to 160#"s and was going to do 2 sets there. After 2 I decided to do the 3rd. Last set was probably @RPE8.5-9.
Knees feeling ok this morning but felt SUPER tight during warmups. This isn't abnormal and normally they get better but they were fairly sore throughout squats. Super frustrating. The weight feels really light, but I just can't seem to get my knees feeling better. I'm trying everything I know and have researched. Ugh. I bumped up to 60#"s on shoulder press and it was probably a mistake after all the pressing volume from incline. 60 was manageable, but I had to drop a LOT and still couldn't get the 2x12 as the WO calls for. Finished up with feet up pushups and side planks. Good WO despite knees being extremely frustrating.
Nutrition/Weight:
I weighed 191.0 this morning.
(LowIncline)145x8,155x8,160x8,8,8
(Squat)75x10,85x10,95x10,10,85x10
(DBShldr)60x10,50x10,45x10
(FeetUpPushup)12,12
(SidePlank)30/30x2
61 + 4 = 65 mins
Started with low incline, shoulder felt good. I thought 155 (same weight as last week) would be my top weight but 3 sets @RPE8 this week instead of 2. It felt good so I bumped to 160#"s and was going to do 2 sets there. After 2 I decided to do the 3rd. Last set was probably @RPE8.5-9.
Knees feeling ok this morning but felt SUPER tight during warmups. This isn't abnormal and normally they get better but they were fairly sore throughout squats. Super frustrating. The weight feels really light, but I just can't seem to get my knees feeling better. I'm trying everything I know and have researched. Ugh. I bumped up to 60#"s on shoulder press and it was probably a mistake after all the pressing volume from incline. 60 was manageable, but I had to drop a LOT and still couldn't get the 2x12 as the WO calls for. Finished up with feet up pushups and side planks. Good WO despite knees being extremely frustrating.
Nutrition/Weight:
I weighed 191.0 this morning.
Fri 4/3/20 - Full Body (Squat)
Garage Gym
(Squat)115x6,135x6,145x6,6,6
(OHP)75x8,85x8,95x8,8,8
(SLDL)165x10,185x10,205x10,10
(StepUp6")3x8
50 + 6 = 56 mins
Knees were really bad yesterday and this morning. I was planning on just doing 95#'s for sets across, but they started feeling good during warmups and felt good throughout squats. Step ups ended up bothering them later in the WO, but they were good the rest of the day then too. OHP felt good. Starting to get back into it. I thought SLDL was going to be easy at this weight, but they definitely got to RPE8.
Nutrition/Weight:
I weighed 191.0 this morning.
(Squat)115x6,135x6,145x6,6,6
(OHP)75x8,85x8,95x8,8,8
(SLDL)165x10,185x10,205x10,10
(StepUp6")3x8
50 + 6 = 56 mins
Knees were really bad yesterday and this morning. I was planning on just doing 95#'s for sets across, but they started feeling good during warmups and felt good throughout squats. Step ups ended up bothering them later in the WO, but they were good the rest of the day then too. OHP felt good. Starting to get back into it. I thought SLDL was going to be easy at this weight, but they definitely got to RPE8.
Nutrition/Weight:
I weighed 191.0 this morning.
Wed 4/1/20 - GPP
Garage Gym
(InvertRow)15,13
(TriExt)15,15
(Curl)25x15,20x12
(RopeDelt)10x17.17
(Plank)40/20x8
(StepUp6")3x10
35 mins
GPP work. Curls were cheats up and slow negatives. Step ups were slow and controlled, felt really good.
Nutrition/Weight:
I weighed 191.6 this morning.
(InvertRow)15,13
(TriExt)15,15
(Curl)25x15,20x12
(RopeDelt)10x17.17
(Plank)40/20x8
(StepUp6")3x10
35 mins
GPP work. Curls were cheats up and slow negatives. Step ups were slow and controlled, felt really good.
Nutrition/Weight:
I weighed 191.6 this morning.
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