Tue 6/15/21 - GPP + Knee Ability

Garage Gym

(SealRow)30x12,35x12,40x12,12

(Tibialis)3x20

(SplitSquat12")2x10

(TriExt)2x15

(RevNordic)2x12

(BBCurl)55x12,12

25 mins

GPP and knee ability work. Still sick, on antibiotics again, not feeling great but had to get out of my room so I figured I'd get a little gym work in.

Nutrition/Weight:

180.4. Pretty good after week at the beach.

Sun 6/13/21 - Full Body (Deadlift)

Garage Gym

(Deadlift)125x6,185x6,225x6,275x6,295x6,6,6

(PinBench)125x6,14x3,160x6,165x6,170x6,6

(DBShldr)40x12,30x12,12

41 mins

Back home and got my deadlift workout in. Deadlift for 6 reps @RPE 6,7,8x3. Felt heavy.  Next was pin bench for 6 reps @RPE6,7,8x2. This also felt heavy. Finished with DB shoulder for 70%amrap, 63% 2x12. Back offs here were much less than 63%. Decent workout given how I was feeling. Worn out and we're all coming down with a bad cold again. Sarah was wiped out and skipped today.

Nutrition/Weight:

Back home from vacation at the beach, but didn't weigh myself this morning. Probably 183ish.

Wed 6/9/21 - Full Body (Bench)

"The Gym" in Kitty Hawk, NC

(Bench)95x6,145x6,165x6,185x6,6,6

(Deadlift)135x6,6

(Squat)95x6,6,6

80 mins

Gregg, Hayden and I went to "The Gym" (the name of the gym, seriously) for a workout. Hayden wanted me to show him how to squat, bench and deadlift. I tried my best to show him proper form.  It was great getting a workout with both my sons. I really only got work in on bench, which was totally fine by me. Enjoyed the time with them very much.

Nutrition/Weight:

At the beach with family.

Sun 6/6/21 - Full Body (OBX driveway workout)

OBX Driveway Workout

(RDL)30x15,15,15

(Pushup2Ct)3x15

(DBShldr)30x12,12,12

(Curl)30x12,10,10

(DBTri)30x12,10,10

(Crunch)3x12

(DBRow)30x15,15,15

(LyingLegRaise)3x12

40 mins

At the beach in Corolla, NC for the week. We took some DB's and did a full body GPP today.

Nutrition/Weight:

At the beach with family, no idea on weight. Will try to keep things somewhat in check during week of vacation.

Fri 6/4/21 - Full Body (Bench)

Garage Gym

(Bench)125x6,145x6,175x6,190x6,195x6,200x6,180x6,6

(BoxSquat16")95x10,115x10,135x10,155x10,10

(LowDBInc)70x13,60x12,12

61 mins

Started with bench for 6 reps @RPE 7,8,9 -5% 1-2x6. My shoulders haven't felt great lately and so I didn't know what to expect here. I thought maybe I'd see how it felt and perhaps just do 4-5 sets @70-72% 1RM. Things felt OK so I stuck with the progression for same weights as last week. Last week I got 1 back off set at 190, today I backed off further and did 2 sets. Overall felt good, but just not quite in a groove on bench. Decent work regardless. Next was box squats for 10 reps @RPE 6,7,8x2. My knees are a bit sore from knee ability yesterday so I used 16" box instead of 14" like last week. Knees were tight to start but ended up feeling pretty good.  Finished up with low DB incline. I didn't bump up to 80#DB's today because of shoulders, but still solid work.

This WO was solid, but I've just got some little nagging things. Hopefully a week of body weight, light DB and R&R will get things feeling good.

Nutrition/Weight:

178.6 this morning. 

Thu 6/3/21 - GPP + Knee Ability

Garage Gym

(InvertRow)3x15

(Tibialis18")3x22

(StepUp)2x20

(Crunch)15x12,12,12

(TriExt)2x15

(Curl)55x18,65x12

(RevNordic)2x12

(LyingLegRaise)2x12

35 mins

GPP + knee ability work today. Not much to say about this stuff. Knee ability movements, although small and not loaded, are still harder on my knees than heavy squats. Weird, but I guess that's the point.

Nutrition/Weight:

178.6 this morning.

Wed 6/2/21 - Full Body (Squat)

Garage Gym

(Squat)115x6,135x4,155x3,175x6,185x6,195x6,180x6

(Incline1Ct)125x6,145x3,155x6,160x6,165x6,155x6,6

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

60 mins

Bad cold led to sinus infection, started antibiotics yesterday afternoon. Didn't expect much from workout today. Started with squat for 6 reps @RPE7,8,9 -5% 1-2x6. Felt decent warming up, never hit a wall as I "expected" and went 5# heavier on top set and 5# heavier on backoff than last week. First back off was @9, so I didn't do another. Very pleased with this. Next was incline, one count paused for 6 reps @RPE 7,8,9 -5% 1-2x6. Never felt great during these, same as last week and I hit the same #'s as last week. I call it a "win" considering how I'm feeling, and I'm still losing weight. Finsihed up with sets of 8 SLDL, about the same as last week. Very solid workout considering I've been sick, haven't selpt well last 2-3 nights and I'm losing weight. Very pleased. Ready for a break and the beach in a few days.

Nutrition/Weight:

178.8 this morning.