Thu 9/14/23 - Upper 2

Garage Gym

(Incline2CT)105x6,125x6,145x6,150x6,130x6,6,6

(Pullups)12,6,6,6

(Decline)125x8,135x8,145x8,8

(SealRow)35x10,10,10

(PushDn)60x12,12

(IncCurl)25x16,Hx12

52 mins

Started with incline for 6@RPE 8, -13% for 3x6. Felt solid here and a good bump from last week. Next were pull-ups.  Was planning on 4x6, but first set was feeling really good so I did 12 reps, then took a longer rest and did 3x6 every 2 mins.  Next was decline for 4 sets and seal rows for 3.  Finished up with some arm work.  Really solid WO today, surprisingly given we all have covid.

+2.6 mile walk T to Busy Bee and home in the AM.

Nutrition/Weight:

179.8

Wed 9/13/23 - Lower

Garage Gym

(Squat3CT)45x4,55x4,65x4,70x4,80x4,65x4,4

(Crunch)4x10

(Deadlift)165x4,195x4,225x4,245x4,255x5,225x4,4

(Plank)4x30

(HingeSquat)4"x10,10,10

(Tibialis)17"x15,15,15

67 mins

Started with deep long paused squats, working up to a "top" set and then backed off for 2 sets. No idea what RPE, just trying to stay deep in the hole for 3-4 seconds and get comfortable down there.  Supersetted crunches with squats.  Next I did deadlifts and planks. I worked up to 10# heavier than last week, then backed off 12% for 2 sets.  Finished up with some hinge squats and tibialis raises.  Hinge squats were only 4" (2 bumper plates) because deep squats + deadlifts bothered my knees a bit.  I think maybe I should do these as warmup instead of at the end of the WO.

Nutrition/Weight:

181.0

Mon 9/11/23 - Upper

Garage Gym

(Bench)135x4,155x4,175x4,185x4,160x4,4,4

(Pullups)6,6,6,6

(Incline)95x10,115x10,10,10

(BOR)95x8,8,8

(PushDn)60x10,10

(IncCurl)25x15,13

47 mins

Started with bench for 4@RPE 8, -15%, 3x4.  I planned on going much heavier, but this is what it was today. R shoulder felt a little off and everything felt heavy.  I did sets of 6 last week this heavy.  Next I did pullups.  Then I did incline and bent over rows. Hadn't done BOR in a long time, kept it light, will build up from here.  Finished with some arm work.

2 mile walk with Sarah in the morning.

Nutrition/Weight:

182.4

Sat 9/9/23 - Upper 2

Garage Gym

(Incline2CT)95x6,1115x6,125x6,135x6,125x6,6,6

(PullupsRings)6,6,6,6

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

(DBRow)35x10,10,10

(DBTri)30x10,10

(IncCurl)25x12,Hx12

46 mins

Started with 2 count paused barbell incline working up to a set of 6reps @RPE 8ish and then backed off for 3 more sets.  Supersetted incline with pull-ups on the rings.  Next was decline bench and DB rows.  Finished up with some arm work.  Enjoyed doing incline first.  Wasn't sure how heavy to go on decline after incline, kept it in the RPE6-7 range.

Nutrition/Weight:

183.8

Fri 9/8/23 - Lower

Garage Gym

(Squat3CT)45x6,55x6,60x6,65x6,70x6,75x6

(Crunch)4x12

(Deadlift)135x4,165x4,195x4,225x4,245x4,190x4,4,4

(Plank)4x30

(HingeSquat)7.5"x10,10,10

(Tibialis)17"x15,15,15

(DeadHang)4x30

(BoxJump)7.5"x10

(BroadJump)43-52"x10

68 mins

Started with long paused squats, calling them 3 count, but some reps were 4-5.  Started with bar and worked up.  All felt easy at first but long pauses some of the 5th and 6th reps were working.  Just really wanted to get in a deep squat, hold for a bit, then push out.  Did crunches with these.  Next I did deadlift and planks. I worked up to something that felt like moderate work, then backed off 15% and did 3 more sets.  Just getting back to deadlift after not doing it for quite some time.  Next was hinge squats on 3x45# bumpers, tibialis raises and hangs.  Then I did box jumps (jump up on bumper plates and jump off to ground was 1 rep) for 10 reps. Finished with 10 standing broad jumps. I got a tape measure out and these were in the 43-52 range, most probably being right in the middle.  I want to get to some more dynamic movements like jumping and this was the first go at it. We'll see how my knees feel tomorrow, but I'd like to progress both intensity and volume over time here.  Solid lower WO for me.

Nutrition/Weight:

182.6

Wed 9/6/23 - GBR Upper 1

Garage Gym

(Bench)135x6,155x6,165x6,175x6,180x6,155x6,6,6

(Pullups)6,6,6,6

(DBInc)60x10,10,10

(SealRow)30x10,10,10

(PushDn)60x10,10

(IncCurl)20x15,12

(IncFly)25x10,20x10,10

51 mins

First day back from backpacking trip. Started with bench, working up to 6@RPE 8, then took off 15% and did 3x6.  Next were pull-ups. Weight is high after the trip and these weren't super easy.  Next was DB incline and seal rows.  Next was arms and I finished up with some incline fly's.  Solid first WO back.

Nutrition/Weight:

NA

Fri 9/1/23 - Tue 9/5/23 - GSMNP Backpacking Trip

Fri: Drove to Standing Bear Farms hostel for the night. Shuttle to Clingmans Dome Sat AM to start our hike. Left car at Big Creek ranger station. We'd be hiking 4 days to the car from Clingmans.

Sat: 11.5 miles. GSMNP Clingmans to Icewater Springs, slow. Got to Road Prong and thought we were really close to Newfound Gap, 1.7 miles away. Sarah struggled to the shelter and we decided that night we should pack it in.

Sun: Hiked out 1 mile to Charlie's Bunion, then back to shelter to finish packing up.  Then hiked 3 miles to Newfound Gap where Mike shuttled us to Big Creek rnager station. Then into Gatlinburg for 2 nights.

Mon: Finally did Chimney tops hike ~4 miles. Steep up, lots of steps. Can't get out to the pinacle due to fire. Lower part of hike was long river and was really pretty. Then craft loop and Clingmans Dome for Sunset.  We did a picnic for dinner at Clingmans and it was beautiful.

Tue: 2 miles for coffee first thing, then 4 miles on Gatlinburg trail out to Sugarlands visitor center and back.  Then drove home.  Wasn't what we planned, but had a great time anyway.