Sat 7/11/20 - GPP (Good Pull-ups)

Garage Gym

(Pullups)10,8,8

(Triceps)60x12,12,12

(Curl)60EZx12,30x10,25Hx12

(Delt)15x13,10x15,15,15

(LegRaise)3x10

(Calf)310

(Tibialis)3x20

(Flexibility)

68 mins 

GPP day. Decided to do pull-ups since we did rows yesterday. Solid effort for not doing them much lately, we supersetted them with triceps extensions with the EZ bar. Next we did curls and delts.  I started curls with the EZ bar, but that really bothered my R shoulder so I switched to DB's. Delts we did front, side, back x 2. Then I did the knee accessory routine. Hard GPP day!

Nutrition/Weight:

I weighed 183.2 this morning. 

Fri 7/10/20 - Full Body (Low Incline)

Garage Gym

(LowIncline)125x6,155x3,175x3,190x2,200x1,210x1,215x1,175x6,7

(SealRow)50x12,40x12,12,12

(StepUp4")4x10,1x50

(SplitSquat12")4x5,1x25

(KneeOut)2mins

64 mins 

Started with low incline working up to a single @RPE8, then backing off for sets of 6 until @RPE9. Next were seal rows, then knee strength routine.  Skipped squats as 2nd movement in the WO while left knee gets better.

Nutrition/Weight:

I weighed 182.4 this morning. 

Wed 7/8/20 - Full Body (Squat)

Garage Gym

(OHP)bar,75x5,95x5,115x3,130x2,140x1,110x6,9

(SLDL)135x8,185x8,205x8,8

(KneeOut)2m,2m

(StepUp3")4x10,1x50

(SplitSquat)4x5,1x25

55 mins 

Skipped squats today and did knee strength workout. Knees are feeling better but left knee still isn't there. I reduced height of step ups to 3" and box to 12" to stay on the conservative side. Step ups felt good, split squats were a little dicey on left side, but overall I felt good about this work.

Then we did OHP working up to a single @RPE8. My top set was @RPE9.  130x2 felt pretty easy, but 140 didn't move the way I thought it would. Then I dropped to 110 and did a set of 6 @RPE8 and then my last set felt REALLY good. Pushed reps to @RPE9 for 9 reps. Solid work. Finished up with SLDL, not really pushing the weight.

I did something early in the WO to my left scapula? Somewhere in my left side down and central from my shoulder. Feels like some kind of slight strain, almost like a stiff neck, but not in my neck :)

Nutrition/Weight:

I weighed 184.0 this morning. This was puzzling.  I weighed 183.8 yesterday and ate really clean. I'm not worried about the #, but it just seemed odd that my weight was higher then Monday and Tuesday.  My weight is normally highest M/T after some good meals over the weekend and then drops W/H. Anyway, feeling pretty good.

Mon 7/6/20 - Full Body (Deadlift)

Garage Gym

(SLDL)135x6,165x6,185x6,205x6,6,6

(Incline)115x10,135x5,150x3,165x3,180x1,190x1,195x1,165x6,155x6,6

(DBShldr)50x12,40x10,10,9

(KneeOut)2mins,2mins

62 mins 

Started with SLDL instead of deadlift today. Felt fairly easy, but that was the plan for today since knees are still recovering. Next was incline working up to a single @RPE8. 190#'s felt really good. I bumped up to 195 and I don't know if I miss grooved it, or what, but it felt a lot heavier & was @RPE9. I backed off to 165#'s for 6 reps @RPE9, then backed off again for 2 sets @PRE8. Solid work.  Next was shoulder press, 1 heavier set and 3 back-off sets. Warmed up and cooled down with 2 mins knee outs.

Nutrition/Weight:

I weighed 183.4 this morning.

Sun 7/5/20 - GPP

Garage Gym

(InvertRow)15,15,15

(DBTri)30x12,12,70x13

(Curl)30x15,30Hx10,25Hx12

(DBRaise)15x12,12,10x15

(CalfRiase)3x10

(Tibialis)3x20

(Flexibility)

(Plank)40/20x10

65 mins 

GPP day. Did a circuit of inverted rows, triceps, calf and tibialis raises. Then I did curls and DB raises. Next was flexibility routine. Finished up with planks for 10 minutes, 40 second hold/20 second rest. solid.

Nutrition/Weight:

I weighed 184.6 this morning. 

Sat 7/4/20 - Full Body (Low Incline) - Heavy single

Garage Gym

(LowIncline)135x3,155x3,175x2,185x2,195x2,205x2,210x1,175x6,6

(PendlayRow)145x15/+5,5,5,5,5

(KneeOut)2mins

(StepUp3")4x10,1x50

(LegRaise)3x10

61 mins 

Target was to work up to a single @RPE8, then back off for 2 sets of 6 @RPE8. I haven't done a single in about forever, so it took a while working up. Pleased with working up to 210#'s and the back off sets were good at 175. I skipped squats because my knees are still recovering. Next was Pendlay row myo-reps. Then knee strength work: knee out for 2 mins, then step ups.  I went down to 3" step and I skipped split squats. Finished up with leg raises.

Nutrition/Weight:

I weighed 183.6 this morning.

Wed 7/1/20 - Full Body (Squat)

Garage Gym

(Squat)barber,75,85,95,125x6,6,6

(OHP)barx10,75x4,95x3,115x2,125x1,135x1,110x6,6

(RDL)135,185,205x8,8,8

(Flexibility)

79 mins 

Started with squat. Felt good warming up. Made too big a jump from 95 to 125 I think and also started trying to get too deep. Left knee a little sore, but overall felt pretty good. Next was overhead press working up to a single @RPE8, then backing off for set of 6@RPE8.  2nd back off set was @RPE9, so I stopped there. Finished up with RDL's and the knee stretch routine. Solid WO early this morning. Still soaked with sweat, warm and humid.

Nutrition/Weight:

I weighed 181.8 this morning. Lowest of the year.