Sun 2/5/23 - GBR Lower 1

Garage Gym

(Squat)115x4,135x2,145x8,8,8,8

(RDL)135x8,205x8,8,8,10

(BandSquatHold)4x45

(Crunch)30x10,10,10

(HipThrust)5secX10,10,10

(Tibialis)15,13,11

61 mins

GBR Lower 1 day started with squat. Knees have been feeling cranky, but I got a solid warmup and they felt better as I worked up.  I increased 10# from last workout and these were solid, starting @REP 7.5 and ending @RPE 8.5ish.  Next I did RDL's and banded squat holds together.  Squat holds are hard and hope they make my knees stronger. Finished up with weighted crunches, hip thrust holds and tibialis raises.  Not sure if any of these 3 are all that effective.

Nutrition/Weight:

177.2

Sat 2/4/23 - GBR Upper 2

Garage Gym

(Decline)125x8,145x4,160x8,8,8,8

(Pull-ups)10x6,6,6,6

(Incline)120x10,125x10,10

(DBRow)60x10,10,10

(OHTri)60x12,12

(BBCurl)55x11,11

56 mins

GBR Upper 2 day.  Started with decline and bumped up 10#. Rated these starting @RPE7 and finished about @RPE8. Solid.  Next was weighted pull-ups and 10 extra pounds felt a lot heavier than I thought it was going to.  Then I super setted incline and DB rows. Bumped both up and felt solid. Finished with some arm work. Very solid workout. Sub-max runup is definitely over.

Nutrition/Weight:

177.2

Thu 2/2/23 - GBR Lower 2

Garage Gym

(Squat2Ct)75x8,85x8,95x8,8

(Deadlift)135x6,185x6,205x6,215x6,6

(SlantGobletSquat)35x15,15,15

(1legSLDL)25x10,10,10

(Crunch)25x10,10,10

(Tibialis)15,15,13

(Hang)4x30

65 mins

GBR Lower2 day. Started with long paused squats. Kept these light, but they do get challenging around rep 6.  Next I did deadlift and slant board goblet squats.  Knees a little cranky, but the more work I did the better they felt. Deadlift was fine, felt fairly easy (as it should with this weight).  Next was 1-leg SLDL and weighted crunches.  Finished up with Tibialis raises and 4 sets of 30-second hangs, 2 under and 2 over-hand.

Nutrition/Weight:

177.2

Wed 2/1/23 - GBR Upper 1

Garage Gym

(Bench)125x8,145x4,165x8,8,8,8

(T-bar)45x8,70x8,85x8,8,8,8

(DBInc)60x10,10,50x13

(PullDn)100x15,14,13

(PushDn)62.5x15,10

(Curl)15x13,11

45 mins

Upper started with bench and bumped up 10# from last week as the sub-max run up is over. I was pleased with how 4 sets @165# felt.  Going to keep pushing weights up. I supersetted t-bar rows with bench and that felt good. I think I'll switch to inverted rows after this block.  Next was DB incline and pulldown superset.  Incline felt good and pulldowns I'm still jus trying to add reps instead of weight.  Finished with some biceps and triceps work.  Good WO.

Nutrition/Weight:

177.2

Mon 1/30/23 - GBR Lower 1

Garage Gym

(Squat)75xx8,95x4,115x4,130x8,135x8,8,8

(RDL)135x8,185x8,195x8,8,8

(BandSquatHold)45,45,45,45

(Crunch)15x10,10,10

(HipThrust)5secX10,10,10

(Tibialis)3x12

56 mins

Lower day started with squat and felt better than I thought it would.  Next I did RDL's and banded squat holds for 4 sets of 45 seconds. These were fairly tough.  Finished up with weighted crunches, hip thrust holds for 5 counts and tibialis raises.  Decent WO.

Nutrition/Weight:

181.4 lower than I thought it would be

Sun 1/29/23 - GBR Upper 2

Garage Gym

(Decline)115x8,135x8,150x8,8,8,8

(Pull-ups)6,6,6,6

(Incline)115x10,10,12

(DBRow)50x10,10,10

(OHTri)50x12,12

(BBCurl)55x10,10

45 mins

Drove home from Boone, NC after skiing and tubing for the weekend and got in a workout after unpacking the car.  It would have been time for a lower WO, but knees were cranky from skiing, so I did an upper WO instead.  Decline was solid, pull-ups were challenging after eating a ton of carbs over the weekend (I'm sure my weight is 10# over normal walking around weight).  Incline and DB rows were good and finished up with some arm work.  Just happy to get some work in today after the packing, travel, unpacking, etc.

Nutrition/Weight:

NA

Fri - Sun 1/27/23 - 1/29/23 - Skiing and Tubing in Boone, NC

 Great weekend trip to Boone, NC for Taryn's first ski and tubing trip.