Garage Gym
(InvertRow)15,15,10
(DBTriExt)30x15,15
(Curl)30x12,25Hx12
(RopeDelt)15x15,15
(Crunch)15/+5,5,5,5
(BandSit)3x40
30 mins
GPP day. Inverted rows and triceps extensions. Then curls and delt raises with rope. Myo-rep crunches. Band sits to finish it.
Nutrition/Weight:
I weighed 190.8 this morning.
Friday, May 15, 2020
Sun 5/10/20 - Full Body (Incline)
Garage Gym
(LowIncline)135x8,150x8,165x8,175x8,8,8
(BoxSquat16")75x10,85x10,95x10,10
(DBShldr)60x10,50x12,10
(FeetUpPushup)20,15
(Crunch)2x15
67 mins
Started with low incline working up to 3 sets @RPE8. Top sets were 5# heavier than last week. First top set was @RPE8, then 9, then 9.5. Next was box squats. Knees have been feeling good, still taking it SLOWLY. Then we did shoulder press. Pleased with this after a lot of pressing already. Finished with feet up pushups and crunches. Good WO.
Nutrition/Weight:
I weighed 192.2 this morning.
(LowIncline)135x8,150x8,165x8,175x8,8,8
(BoxSquat16")75x10,85x10,95x10,10
(DBShldr)60x10,50x12,10
(FeetUpPushup)20,15
(Crunch)2x15
67 mins
Started with low incline working up to 3 sets @RPE8. Top sets were 5# heavier than last week. First top set was @RPE8, then 9, then 9.5. Next was box squats. Knees have been feeling good, still taking it SLOWLY. Then we did shoulder press. Pleased with this after a lot of pressing already. Finished with feet up pushups and crunches. Good WO.
Nutrition/Weight:
I weighed 192.2 this morning.
Sunday, May 10, 2020
Fri 5/8/20 - Full Body (Squat)
Garage Gym
(BoxSquat16")95x8,105x8,125x8,8,8
(OHP)75x8,95x8,105x8,110x8,100x8,8
(RDL)155x10,185x10,205x10,10
(BandSquat)3x40sec
(Crunch)3x15
64 mins
Started with 16" box squats, knees still feeling good. Kept it light, used the band around knees again. Next was overhead press working up to a set @PRE9, then backing off for 2 sets. I didn't go as heavy as the last 2 workouts, but RPE for this WO was where it was supposed to be. The other workouts they were max efforts, nearly to failure. Next were RDL's working up to 2 sets at RPE8. Finished up with band squat holds for 40 seconds each, supersetted with crunches. Solid WO.
Nutrition/Weight:
I weighed 190.4 this morning.
(BoxSquat16")95x8,105x8,125x8,8,8
(OHP)75x8,95x8,105x8,110x8,100x8,8
(RDL)155x10,185x10,205x10,10
(BandSquat)3x40sec
(Crunch)3x15
64 mins
Started with 16" box squats, knees still feeling good. Kept it light, used the band around knees again. Next was overhead press working up to a set @PRE9, then backing off for 2 sets. I didn't go as heavy as the last 2 workouts, but RPE for this WO was where it was supposed to be. The other workouts they were max efforts, nearly to failure. Next were RDL's working up to 2 sets at RPE8. Finished up with band squat holds for 40 seconds each, supersetted with crunches. Solid WO.
Nutrition/Weight:
I weighed 190.4 this morning.
Wednesday, May 6, 2020
Wed 5/6/20 - Full Body (SLDL)
Garage Gym
(1LegSLDL)30x8,35x8,40x8,45x8,50x8,8
(Bench2CtPause)125x10,145x10,165x10,175x10,10,10
(Incline)150x11,125x12,11
(RearDeltFly)10x18,18
62 mins
Today should have been deadlift day, but my knees are feeling pretty good and I want to keep positive outcomes coming. So, I did single leg SLDL and worked my way up to something that felt about RPE8-ish. These felt good and it's been several months since I've done them. I went much heavier today which I think is just a function of being stronger from DL/RLD/SLDL work. Next I did bench. Paused the first top set at 175 @RPE8 and did 2 more sets working up to RPE9ish. I did this instead of going to RPE9 and backing off. Next was incline. I bumped the weight 5#'s for top weight and did same weight for back-offs. Very good pressing today. I supersetted rear delt work with back-off incline sets.
Nutrition/Weight:
I weighed 191.2 this morning.
(1LegSLDL)30x8,35x8,40x8,45x8,50x8,8
(Bench2CtPause)125x10,145x10,165x10,175x10,10,10
(Incline)150x11,125x12,11
(RearDeltFly)10x18,18
62 mins
Today should have been deadlift day, but my knees are feeling pretty good and I want to keep positive outcomes coming. So, I did single leg SLDL and worked my way up to something that felt about RPE8-ish. These felt good and it's been several months since I've done them. I went much heavier today which I think is just a function of being stronger from DL/RLD/SLDL work. Next I did bench. Paused the first top set at 175 @RPE8 and did 2 more sets working up to RPE9ish. I did this instead of going to RPE9 and backing off. Next was incline. I bumped the weight 5#'s for top weight and did same weight for back-offs. Very good pressing today. I supersetted rear delt work with back-off incline sets.
Nutrition/Weight:
I weighed 191.2 this morning.
Tuesday, May 5, 2020
Tue 5/5/20 - GPP
Garage Gym
(InvertRow)15,13,12
(DBTriExt)30x14,13,12
(Curl)30x12,25x12,25Hx12
(RopeDelt)15x15,15,15
(Plank)45/15x10mins
(StepUps)3x10
46 mins
GPP today. Inverted rows and triceps extensions were good. Heavier on triceps. Next was curls and rope delt raises. I went heavier on delta and they felt good. Then I did 10 reps of 45/15 planks (45 second hold, 15 second rest). These were hard for 10 minutes. Finished up with step ups with a band pulling knee forward. Felt REALLY good.
Nutrition/Weight:
I weighed 192.0 this morning.
(InvertRow)15,13,12
(DBTriExt)30x14,13,12
(Curl)30x12,25x12,25Hx12
(RopeDelt)15x15,15,15
(Plank)45/15x10mins
(StepUps)3x10
46 mins
GPP today. Inverted rows and triceps extensions were good. Heavier on triceps. Next was curls and rope delt raises. I went heavier on delta and they felt good. Then I did 10 reps of 45/15 planks (45 second hold, 15 second rest). These were hard for 10 minutes. Finished up with step ups with a band pulling knee forward. Felt REALLY good.
Nutrition/Weight:
I weighed 192.0 this morning.
Sun 5/3/20 - Full Body (Incline)
Garage Gym
(LowIncline)145x8,160x8,170x8,8,8
(BoxSquat16")65x10,75x10,85x10,10
(DBShldr)60x11,50x12,11
(FeetUpPushup)15,15
(Crunch)12,12
62 mins
Wheelbarrowed and spread 15 yards of mulch yesterday, took 6 hours. That took a lot out of me for today's workout. Incline was solid, but lighter than last WO. I stopped at 170#'s @RPE8 and did 3 sets, working up to RPE9-9.5. Box squats were light, both Sarah and I were feeling yesterday. Shoulder press was really good. Finished up with pushups and crunches. Good WO considering yesterday's "workout".
Nutrition/Weight:
I weighed 192.8 this morning.
(LowIncline)145x8,160x8,170x8,8,8
(BoxSquat16")65x10,75x10,85x10,10
(DBShldr)60x11,50x12,11
(FeetUpPushup)15,15
(Crunch)12,12
62 mins
Wheelbarrowed and spread 15 yards of mulch yesterday, took 6 hours. That took a lot out of me for today's workout. Incline was solid, but lighter than last WO. I stopped at 170#'s @RPE8 and did 3 sets, working up to RPE9-9.5. Box squats were light, both Sarah and I were feeling yesterday. Shoulder press was really good. Finished up with pushups and crunches. Good WO considering yesterday's "workout".
Nutrition/Weight:
I weighed 192.8 this morning.
Friday 5/1/20 - Full Body (Squat)
Garage Gym
(BoxSquat16")95x6,115x6,125x6,135x6,6,6
(OHP)75x8,95x8,105x8,115x8,105x8,95x10
(RDL)145x10,175x10,195x10,10
(StepUps)3x10
(Crunch)3x15
62 mins
Knees continue to feel better, still taking it easy and keeping box high. OHP was good again, but top set was definitely RPE 9.5+, Gotta stay away from that. RDL's were fine. Finished up with step ups and crunches. Solid WO.
Nutrition/Weight:
I weighed 189.8 this morning.
(BoxSquat16")95x6,115x6,125x6,135x6,6,6
(OHP)75x8,95x8,105x8,115x8,105x8,95x10
(RDL)145x10,175x10,195x10,10
(StepUps)3x10
(Crunch)3x15
62 mins
Knees continue to feel better, still taking it easy and keeping box high. OHP was good again, but top set was definitely RPE 9.5+, Gotta stay away from that. RDL's were fine. Finished up with step ups and crunches. Solid WO.
Nutrition/Weight:
I weighed 189.8 this morning.
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