Sat 11/5/22 - GPP (Pullups)

Garage Gym

(Pull-ups)5,5,5,5,5,5,5,5,4,4=48

(OHTri)60x4x15

(BBCurl)45x12,12,12

(Plank)4x40

(Squat)4x30

40 mins

Started with pull-ups 10 mins EMOM, did 5 for 8 sets until I had to drop to 4 reps for the last 2.  Next was some arm work, then planks and deep squat holds.

Nutrition/Weight:

179.0

Fri 11/4/22 - Squat

Garage Gym

(Squat)124x5,140x4,4,150x4,4,4

(Decline)135x8,145x8,155x8,8,135x8,8

(RDL)135x8,155x8,185x8,8,8

39 mins

Started with squat for 4 reps, doing Multics sets @PRE 6 and 7.  Knees were cranky so I had planned this deload on squat.  Then I did decline and RDL's.  Was planning on doing some incline/shoulder work, but busy schedule and had to cut this short.

Nutrition/Weight:

178.2

Wed 11/2/22 - Deadlift

Garage Gym

(Deadlift)225x4,255x4,285x4,305x4,245x4,4,4,4

(Bench2Ct)135x6,155x6,170x6,180x6,155x6,6,6

(GobletSquat)35x10,40x10,45x10,10

(SteepInc)50x12,12,8,40x10

56 mins

Deadlift worked up to 6 reps @PRE8, then backed off 20% and did 4x4.  Supersetted with 2-count paused bench.  Worked up to top set @RPE8, then backed off 15% and did 3x6.  Finished up with goblet squats and steep angle incline.

Nutrition/Weight:

180.0

Tue 11/1/22 - GPP (Pullups)

Garage Gym

(Pull-ups)BWx5,10x5,20x5,30x5,15xx5,5,5,BWx5,5,5=50

(PushDn)50x15,12,10,8

(Inc)Curl)20x12,8,15x12,Hx10

(Squat)45,30,30

(Plank)60,45,45

44 mins

GPP today, including weighted pull-ups.  Sets of 5 tarted with body weight for warmup, then aded weight until I hit hit RPE10.  I was shooting for @PRE 8-9.  Then backed off the weight and finished with body weight for 50 total reps.  Then did some arm work and squat holds and planks.

Nutrition/Weight:

180.6

Sun 10/30/22 - OHP

Garage Gym

(OHP)75x6,85x6,95x6,85x6,6,6

(T-bar)45x12,55x12,12,65x12,12,45x12,12

(Squat)45x10,65x10,10,70x10,10

(DBDecline)45x12,50x10,60x10,50x12

42 mins

Started with superset of OHP and t-bar rows. Trying to take today as a bit of a back-off WO as I'm feeling beat up. Kept RPE's at 8 or under.  Next I supersetted squats and decline DB press. Squats were really light, knees have been cranky, but they didn't feel "easy".  I've been doing barbell decline and have been enjoying it, but I haven't done DB's yet. In order to superset all my movements today, DB's were the best option for decline today. I really like them, could really feel connection in pecs.  Solid, but quick, WO.

Nutrition/Weight:

182.0

Sat 10/29/22 - GPP + Cardio

Garage Gym

(Pull-ups)14/+5,5,5,5,5,5,4,4,4,4=60

(DBTri)35x12,30x10,10

(Curl)15x25,15,12

2.4 mile walk in the AM to Starbucks with Sarah and Taryn

58 mins

Walk and GPP. Pull-ups were solid with a set of 14 reps to start, then sets every 2 mins.  Started with sets of 5, then dropped to 4's.  Finished with some arm work.

Nutrition/Weight:

179.6

Fri 10/28/22 - Squat

Garage Gym

(Squat)125x4,155x4,165x4,165x4,175x4,140x4,4,4,4

(DeclineBench)125x8,145x8,165x8,8,8

(DeficitDL)185x8,205x8,225x8,8,8

(DBInc)60x12,50x12,40x12

58 mins

Started with squat working up to 4@ RPE8, then backed off for 4x4. Felt heavy today.  Next I supersetted decline bench with deficit deadlift. Pleased with bench. Finished up with DB incline on short rests.

Nutrition/Weight:

179.6