Fri 12/17/21 - Full Body (SDH - Bench + Pull-Ups)

Garage Gym

(Bench1Ct)175x3,185x1,195xx1,205x1,215x1,190x3,3,3,3,3

(Pullups)3 EMOM x13

(Squat)75x10,10,95x10,10

(DBInc)50x12,60x3x10

(BOR)95x10,125x10,10,10

67 mins

Started with paused bench for 1@8, 5x3 at ~80% Est 1RM. Top single felt heavy.  205 moved really well, 215 rated @9RPE. I'm not comfortable with the heavier singles right now. Back offs were every 2 mins and felt solid.  Next were 3 pullups EMOM (every minute, on the minute) for 13 sets, 39 total pullups.  Next I did squat and DB incline. Knees were cranky and I didn't go heavy.  These sets of 10 super-setted with incline and moderate rests got challenging.  Finished up with Bent Over Rows, keeping weights off the floor. Solid Friday WO.

Nutrition/Weight:

178.4

Thu 12/16/21 - Cardio

 2.5 mile brisk walk in 40 mins, + 10 minutes with Salem.

Wed 12/15/21 - Full Body - Birthday Pull-Up Challenge!

Garage Gym

(Pullups)15,12,10,10,8=55

(Bench)125x10,145x10,10,10,10

(DBShldr)50x3x10

(SplitSquat)10,10,15

55 mins

Birthday pull-up challenge today! I turned 50 today and was excited to get this challenge in again this year.  Started this annual tradidion in 2016.  I was fairly pleased with how these went, although I always "want" to get these in 4 sets.  I was at 47 after 4 sets.  I knew on the first set by rep 10 it wasn't going to happen in 4 sets this year.  Pace started slowing.  I think I was fairly strong in the movement this year, but I didn't do enough higher volume work to sustain sets of reps above 10-12.  Lesson learned.  I need to do more volume capacity work (e.g. 4 reps EMOM for 10-15 minutes).  Happy to still be able to do these and happy with the results.

Sarah went an amazing 10,10,9,9!

Then we did bench for 4x10, DB shoulder for 3x10 and split squats for 3x10. I'm really starting to enjoy these now that I can do them without pain.

Nutrition/Weight:

176.2

Tue 12/14/21 - Full Body (SDH - Bench)

Garage Gym

(Bench)205x5,175x5,5,5,5

(BoxSquat)95x6,115x6,125x6,6,6,6,6

(Incline)135x3x1

(Pullups)4,3,3

(Cardio)15

58 mins

Started with bench. Warmed up to a top set of 5, then took 15% off and did 4 sets of 5. Top set was solid @PRE9-9.5.  Next were box squats for a bunch of fairly light sets of 6. Next I did 3 sets of incline. These bothered my R shoulder a bit. Finished up with just a few pullups to get some blood flowing. Pullup challenge tomorrow.  I grabbed Salem and took her for a brisk walk after.

Nutrition/Weight:

177.6

Mon 12/13/21 - Cardio (Ran 2 miles + walking)

 3.75 miles in 50 minutes.  Ran 2 miles, walked 1.75 miles.  Ran 1 out, walked .5, ran 1, walked .5 for my out and back (40 mins). Then got salem and walked her for 10 mins.

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

Garage Gym

(Deadlift)135x10,10,165x10,185x10,10

(FeetUpBench)145x10,165x10,155x10,10

(Pullups)6,5,5,5

(DBShldr)45x10,50x8,8,8

(Squat)75x8,95x8,115x8,8,8

58 mins

Today would normally be my deadlift day, and indeed, I did deadlift.  But, I kept it light and higher reps since the pullup challenge is on Wednesday. I didn't want doing a heavy-ish single and heavy back offs disrupting that.  I supersetted feet up bench with deadlifts. These were decent. Next I did pullups with DB shoulder press.  For pullups I did 50% of my last hard workout on Friday and tried to be explosive on the way up. These felt good and many reps left in the tank on each set.  Finished up with squat. Focused on form, flat feet, heels down rather than weight. Knees were cranky from last couple days workouts on body weight and bar warmup, but as always seems to be the case, they warm up and feel much better as the WO goes on.

Nutrition/Weight:

176.4 Within shouting distance of 175# on my 50th birthday.

Sat 12/11/21 - GPP + Knee Ability

Garage Gym

(Tibialis)13,12,10,10

(Hang)30,30,45,60

(RevNordic)3x12

(DBTri)35x3x12

(Curl)25x12,12

(StepUp)3x12

(Crunch)3x12

(Delt)10x3x15

35 mins

GPP and knee ability day.  Hang's were supinated grip, no assist.  These have progressed GREATLY!

Nutrition/Weight:

177.0