Fri 12/10/21 - Full Body (SDH - Bench + Pullups)

Garage Gym

(Bench1Ct)165x3,185x1,205x1,215x1,170x3,3,3,3,3

(Pullups)10,8,8,8

(DBInc)50x15,60x10,10

(SplitSquat)3x10

(InvertRow)3x10

(HCurl)25x10,10

47 mins

Started with paused bench for 1@8, -20% for 5x3. Top single was a bit over RPE8, sets of 3 were on short rest. Next was pullups 4xAMRAP @RPE7-8. Kept all these at RPE7-8, last set may have been slightly over. I supersetted DB incline with pullups.  Next was split squat with inverted rows. Finished up with some hammer curls. Solid WO in just over 45 mins.

Nutrition/Weight:

177.0

Thu 12/9/21 - Cardio

45 min walk with Salem

2.5 miles

Wed 12/8/21 - Full Body (SDH - Squat)

Garage Gym

(Squat)95x10,125x6,145x6,6,6,6

(InvertRings)4x12

(Bench)135x8,165x8,8,8,8

(RDL)50x10,60x10,70x10,10

(DBShldr)45x12,50x10,10

(HollowHold)60,45,45

60 mins

Started with squat and inverted ring rows. Squat felt good, still not trying to add weight to bar very aggressively.  Next was bench for 4x8 and DB RDL's. Finished up with shoulder press and hollow holds.  Felt good to get a workout in after a couple of days off.

Nutrition/Weight:

177.6

Sun 12/5/21 - Full Body (SDH - Pullups)

Garage Gym

(Pullups)13,11,10,9

(Bench)125x8,135x8,155x8,8,8

(DBShldr)40x12,45x12,12,12

(DBRDL)50x10,10,10

36 mins

Busy weekend prepping kitchen cabinets for painting, but wanted to get my last hard pullup workout in. Fairly pleased with 43 reps in 4 sets. Gotta hit 50 in a bit over a week.  Bench was ok, just getting some work in.  Finished up with shoulder/steep incline and RDL's.  Lower back has been really tight/fatigued from standing and paint prep.

Nutrition/Weight:

177.8

Fri 12/3/21 - Full Body (SDH - Bench)

Garage Gym

(Bench)185x1,195x1,205x1,215x1,175x3,3,3,3,3

(InvertRings)4x12

(SplitSquat)4x10

(Incline)115x5,135x5,145x5,5,5

(PullDn)50x15,15,15

(Hang)30/30,30,40

(TriPushDn)50x12,12,12

58 mins

Started with bench for 1@8, then 5x3 @70% E1RM. Top single was 8.5-9RPE, back offs were fine. Supersetted with inverted ring rows.  Next was incline for sets of 5 with split squats, back foot on box.  Then pulldowns, hangs and some triceps work to finish.

Nutrition/Weight:

177.4

Thu 12/2/21 - Full Body (SDH - Squat)

Garage Gym

(Squat)115x8,125x8,135x8,8,8

(DBBench)40x10,50x10,70x10,10,10,10

(PullDn)100x13,13,13,13

(DBInc)45x12,12,12

(RDL)135x10,10,10

(Crunch)3x15

55 mins

Started with squat for 4x8 with DB bench for 4x10. Felt good after the initial knee crankiness. Squat movement is getting better/more comfortable. Starting to enjoy it rather than dread it. First time I've done flat DB bench in a long time & 70# DB's felt heavier than I thought they would.  Next I did pulldowns and steep DB incline. Kept pulldowns @RPE7-8 and only did 3 sets of incline. Plenty of pressing volume for me today. Fished up with some light RDL's for some more back/posterior chain volume and some crunches. Solid WO.

Nutrition/Weight:

178.0 getting close to target 50th bday weight.

Wed 12/1/21 - Cardio

 2.5 mile brisk walk in 40 mins.

Weight:

178.4