Fri 11/6/20 - Full Body (Bench)

Garage Gym

(Bench)95x8,115x8,135x8,155x8,165x8,145x8

(Squat)BW,Bar,65,85,95x10,10

(LowDBInc)45x12,50x12,60x12

451 mins

Started with bench and worked up to 8 @RPE8, then backed off for a set @7-8.  I was planning on doing 2 back off sets, but my R shoulder is still bothering me a bit and it had had enough for today.  Next I squatted.  First time squatting in a couple weeks since I started running again.  Kept it light, good depth.  Despite the light weight, these still aren’t “easy” for me. BUT, my knees felt good which is GREAT!  Finished up with low DB incline.

Nutrition/Weight:

181.0 this morning. 

Thu 11/5/20 - Knee Ability + GPP

Garage Gym

(Tibialis)2x25

(Calf)30

(KOTCalf)25

(SealRow)35x12,40x12,45x12

(TriPushDn)3x15

(StepUp3”)2x25

(Curl)30x15,25Hx13

(ReverseNordic)3x10

(Delt)10x10,10,10

(L-Sit)80,80,80

45 mins

Knee ability and GPP today. I tried reverse Nordic’s today.  I’ve been doing a reverse nordic stretch as part of my mobility routine in the morning for a long time and I’ve been doing a few “reps” to test how my knees are feeling.  This is the first time I’ve really done reps.  The movement is knees on the ground, body upright.  Then lean back so your butt almost touches your heels, then back to vertical.  I started them assisted and used no resistance since they were feeling good.  These were quite challenging for me, and I really like them. 

Not much else of note, just getting the work in.

Nutrition/Weight:

181.8 this morning. 

Wed 11/4/20 - Full Body (Incline + Run)

Garage Gym

(Incline2Ct)95x8,115x8,125x8,135x8,125x8,8

(RDL)135x12,12,12

(Plank)3x60

31 mins

C25K W2R3 = 34 mins

65 mins total

Ran in the morning and felt pretty good. Added an extra 2 min run at the end.  Over lunch I did a quick workout.  I would've normally squatted today, but since I ran in the morning, I skipped that.  I'd like to get back to squatting once my knees become more accustomed to the running.

Started with 2 count paused incline.  I don’t know if I’ve done paused incline before.  It felt good and I couldn’t go too heavy.  Then I did RDL’s.  I did sets of 12 with a 4 second negative, no pause at bottom and normal tempo up. These tempo RDL’s got challenging even with light weight.  I felt like I was more cognizant of keeping my lats really tight with the tempo.  Supersetted planks with RDL.

Nutrition/Weight:

182.0 this morning. 

Tue 11/3/20 - Knee Ability + GPP

Garage Gym

(Tibialis)2x25

(Calf)25

(KOTCalf)25

(InvertRow)17,13

(TriExt)2x15

(StepUp3”)25,25

(Curl)30x14,25Hx12

(L-Sit)80,80,80

(FacePull)3x15

(SplitSquat14”)20

 36 mins

Knee ability and GPP today.  Not much to write about.  I held L-sits for 20 seconds at a time instead of 15.  Knees feeling pretty good.

Nutrition/Weight:

181.4 this morning. 

Mon 11/2/20 - C25K W2R2

 C25K W2R2

33 minutes.  Added an extra 2 min run to the prescribed WO.

Sun 11/1/20 - Full Body (Deadlift)

Garage Gym

(Deadlift)135x8,185x8,225x8,8,8

(Incline)115x10,125x10,135x10,10,125x10

(DBShldr)35x12,12,12

(Plank)60,60,60

(Pull-ups)12

(InvertRow)12

50 mins

Started with deadlift and worked up to a moderate 3 sets of 8.  Then I did incline for sets of 10.  I wanted to work up to 3 sets @RPE7-ish.  The second set at 135 felt a bit heavier than that, so I dropped back down to 125 for the final set.  Next I supersetted DB shoulder press and 60-second planks.  Finished up with a set of pull-ups and a set of inverted rows.  I was pleasantly surprised with hitting a set of 12 pull-ups. 

Nutrition/Weight:

181.4 this morning. 

Fri 10/30/20 - Full Body (Upper + C25K Run)

Garage Gym

(Bench)125x8,145x8,155x8,8,8

(DBInc)50x12,12,12

30 mins

C25K W2R1

35 mins

65 mins total

I ran in the morning.  Week 2, Run 1 of C25K program.  Ran the prescribed program + an extra 2 minute segment at the end and a longer cool down.  Over lunch I worked out but I skipped squats since I ran in the morning.  Bench was OK. Felt heavier than I feel like it should’ve for how light it was.  DB incline was low incline, fairly light, but again, didn’t feel super light.

Nutrition/Weight:

181.0 this morning.