Sun 2/24 - Pull Day

Gym: Garage Gym
(160#Deadlift)4x10
(115#T-bar)10,8,8,8
(Pullups)8,6,5
(70#DBRow)10,60x10,10
(Crunch)3x10
(30#Inc/HCurl)10/10,25x10/10
(Crunch)2x10
(15#RDelt)10,10x10
(Band)2x15

59 + 6 = 65 mins

Pull day. Started with deadlift. Going to add weight to bar every WO so two. Then we did t-bar rows and then pull-ups.  Pull-ups were tough.  Next we did 1-arm DB rows with crunches.  Next we did incline/hammer curl combo with more crunches. Finished up with rear delt fly's and band pulls. Solid pull WO.

Nutrition/Weight:
I weighed 190.6 this morning. Big all you can eat sushi last night. Weight made pull-ups even harder.

Sat 2/23 - Push Day

Gym: Garage Gym
(165#Incline)5,5,5,5,4+115x8,8P
(85#Squat)4x8
(50#DBShldr)10,8,6,35x8,25x12
(25#Fly)9,20x10,10
(25#Crunch)3x10
(80#Skull/Press)8/8,70x8/8,60x9/9

71 + 6 = 77 mins

Push day. Failed 5x5 @ 165#'s.  Then 2 drop sets.  Really disappointed in this. Last week 160 felt super easy. Not sure where I'm going wrong. Just stuck. I'll either try one more time this week or back off and run back up. Then we did squat. Knees painful. Gotta figure something out here too.  Next we did should press for 3 sets + 2 drop sets.  Next were fly's and crunches. Finished with 3 sets of skull/presses.  Good WO and effort despite missing my incline progression.

Nutrition/Weight:
I weighed 185.2 this morning.

Wed 2/20 - Full Body

Gym: Garage Gym
(75#Squat)3x10
(115#Incline)3x10
(145#DeadLift)3x10
(75#OHP)10,10,8
(80#T-Bar)3x10
(30#IncCurl)10
(60#OHTri)14
(20#Crunch)2x10

48 + 6 = 54 mins

Full Body WO today after work. Started with light squats. Still bothers my knees. I really don't know if I'll every really be able to squat again. Then we did incline for 3 sets. Then deadlifts.  Next we did overhead press and then T-bar rows.  Finished up with 1 set curls, 1 set triceps with 2 sets weighted crunches.  Loved this full body WO. Squats are really depressing. Knees are so bad. This also affects deadlift, but to a lesser degree.

Nutrition/Weight:
I weighed 186.4 this morning.

Sun 2/17 - Pull Day

Gym: Garage Gym
(115#T-bar)5x8+70x10
(Pullups)4x6
(25#SealRow)2x10
(Crunch)2x10
(30#Curl)12,25Hx10
(Crunch)2x15
(135#DeadLift)3x10

48 + 6 = 54 mins

Pull WO this morning.  Started with some solid t-bar rows for 5 sets plus a drop set. Then we did 4 sets of pull-ups. We were both shocked how we maintained reps over 4 sets after 6 sets of rows.  Then we did 2 sets seal rows with abs. Then curls and abs. Finished up with light deadlifts.  Solid pull day.

Nutrition/Weight:
I weighed 186.8 this morning.

Sat 2/16 - Push Day

Gym: Garage Gym

(160#Incline)5,5,5,5,7

(50#DBShldr)8,7,7+40x7,30x9

(25#Fly)10,20x10

(15#Crunch)2x10

(80#Skull/Press)10/8,6/7

(15#Crunch)2x10

(95#Squat)10,8,75x10

65 + 6 = 71 mins

Push WO this morning. Started with incline using normal progression (5#'s per week) for 5x5 although I've been doing as many reps as possible on last set. Next we did DB shoulder press for 3 sets, then 2 drop sets for 5 total.  Then we did incline fly's with weighted crunches. Then skull/press combo with more crunches. Finished up with squats.  

I have not squatted in FOREVER, and the (pathetic) results showed it.  I stayed away from legs for a long time because we were doing so much backpacking.  The weather has been so lousy for so long we haven't done much backpacking so we decided we should start doing some leg work.  I thought I'd start really light so I wouldn't be very sore the next few days. WOW, I was shocked how much I worked with such little weight. Good grief, how do I climb mountains with a 30# pack on?

Nutrition/Weight:

I weighed 185.6 this morning.

Wed 2/13 - Upper

Gym: Garage Gym
(115#Incline)3x8
(70#T-bar)3x10
(50#DBShldr)2x9
(Pullups)8,7
(30#Inc/HCurl)8/8
(35#Skull/Press)11/12
(Band)15
(Crunch)3x10

25 + 5 = 30 mins

Early morning workout. I think last Wednesday WO was a bit much to recover by the weekend, so took it a bit easier today. Started with incline and t-bar rows. Incline were good paused reps. Hadn't done t-bar rows in a while since we've been doing a lot of inverted rows. Both felt good. Next we did DB shoulder press with pull-ups. Then we did curls, triceps and rear delt work, each paired with a set of abs.  Good WO in 30 mins.

Nutrition/Weight:
I weighed 185.4 this morning.

Sun 2/10 - Pull Day

Gym: Garage Gym
(Pullups)11,8
(InvertRow)4x8
(Rings)2x8
(70#DBRow)8,60x10,10
(30#SealRow)10,25x10
(Plank)2minx2
(30#Inc/HCurl)11/10,8/8
(Crunch)2x10
(115#SLDL)3x10

60 + 6 = 66 mins

Started with 2 sets of pull-ups. Trying to focus on rows lately, but it makes doing pull movements challenging because in the garage the only viable pull movement is pull-ups or a pull-up variation on the rings.  These are extremely hard after 4-5 sets of rows.  So, we started with 2 sets of pull-ups and then moved to inverted rows for 4 sets.  Then rings for 2 sets (cross between pull-up and inverted row).

Next we did 3 sets DB rows. I bumped the weight on first set, then dropped. These are controlled movements. Powerful from out front of the foot to hip, then controlled back down to front of foot.  Then we did seal rows with planks. Seal rows were hard after all the pulling. Planks for 2 minuted starts to bother my shoulders.  Also, I now remember why we stopped doing planks. Once we can build up to 3 minute planks, it takes way too much time to do a couple of sets of them.  Then we did 2 sets incline/hammer curl combo paired with crunches. Finished up with some light SLDL.  Very good WO.

Nutrition/Weight:
I weighed 188.6 this morning.