Sat 9/28/19 - Full Body

Gym: Garage Gym
(RDL)185x8,205x8,225x8,8
(DBBench)40x8,45x8,50x8
(StepUp)3x6
(SpanishSquat)3x10
(Incline)130x8,140x8,145x8,150x8
(BOR)135x8,155x8,8,8

69 + 6 = 75 mins

Warmed up with 2 sets 30 second wall sits just to get the legs and joints going. We started with RDLS working up to 2 sets at ~PRE8. Then we did light DB bench press. This felt better than barbell bench last WO at the same weights.  Next we did 3 sets of step-ups to a 7" stack of plates, 6 reps per set each side. These seemed silly at first but it was actually hard on my left knee and a bit painful.  The pain lessened each set.  Then we did Spanish squats for 3x10. This is the first time I've done these as reps instead of a static hold. I liked them. This was the end of Mike's WO.

Then we added incline for 4 sets, working up in weight. Plan was to work up to 2 sets at REP8, but I did't feel 145 was an 8, so I went up again for the last set.  Finished with 4 sets bent over rows.  Solid WO.

Nutrition/Weight:
I weighed 190.8 this morning.

Thu 9/26/19 - Full Body (1st BBM prescribed WO from Mike Amato)

Gym: Garage Gym
(BoxSquat)95x12,105x12,12
(SplitSquat)2x20
(RDL)185x8,195x8,205x8,215x8
(Bench)75x8,95x8,8
(Pullups)10,8
(OHP)75x8,95x8,8,8

59 + 6 = 65 mins

Early morning WO. Warmed up with 2 wall sits for 30 seconds. Started with box squats. Target was 1 set at RPE6 and 2 sets at REP7, 303 tempo. I think I came close to that. Next were split squat holds for 20 seconds.  Then we did Romanian deadlift for 4 sets. Last 2 sets were supposed to be REP8, but 205 seemed too light for that, so I bumped up.  Next we did flat bench press, very light. 75#'s felt fine, but super light.  Next 2 sets were at 95#'s and it began to bother my right shoulder. It's going to be a SLOOOOW process.  That was the end of the WO Mike prescribed for me.  He gave me the freedom to add some additional pulling and pushing.  So we finished up with pull-ups and overhead press.  Pullups bothered my left trap. Really bummed about this. Really stiff now.

Nutrition/Weight:
I weighed 190.4 this morning.

Tue 9/24/19 - Full Body

Gym: Garage Gym
(Incline)130x8,140x8,145x8,150x8,8
(Squat)75x12,85x12,95x12,105x12
(SLDL)185x10,195x10,10

45 + 8 = 53 mins

Early morning WO.

Biofeedback: Performed all 5 reps. R knee slight pain, a bit more than yesterday ~5.  L knee slight pain at 1/2 way sticking point. Haven't had this in a few days.

Started with incline. Felt pretty good about the effort.  Next we did squats, keeping it light, felt good despite biofeedback test not being great.  Finished with stiff legged deadlifts.

Nutrition/Weight:
I weighed 193.4 this morning.

Sun 9/22/19 - Full Body

Gym: Garage Gym
(BandSquat)40,40,40,40,50
(OHP)75x8,85x8,90x8,95x8,8
(BOR)135x10,155x10,165x10,175x10
(SLDL)175x10,10,10
(PlitSquat)20,20,30
(Crunch)3x10

66 + 6 = 72 mins

Knees were bothering me the last couple days and the biometric feedback test showed some regression (but still above baseline). Based on those things, I decided to do isometrics today instead of squats.  WO started with Band Squat for 5 sets of holds. Then we did overhead press working up in weight. Next we did bent over rows working up in weight for 4 sets. Next was stiff legged dead lifts. Finished up with split squat (static hold) and crunches. Decent WO.

Nutrition/Weight:
I weighed 194.2 this morning.

Fri 9/20/19 - Full Body

Gym: Garage Gym
(Incline)130x8,135x8,140x8,145x8,8
(BoxSquat)75x15,85x15,95x15
(SLDL)185x10,10,10


44 + 6 = 50 mins

Early AM WO before work. Really tired from travel and long days today. Started with incline. Felt OK. Just don't seem to be progressing even with extra volume. Going to keep with it, but may need a complete reset/overhaul. Next was box squat. Progressing SLOWLY. Finished with SLDL. Felt good.

Nutrition/Weight:
I weighed 192.0 this morning.

Wed 9/18/19 - Full Body (Salt Lake City, UT hotel gym)

Gym: Hotel Gym
(DBShldr)40x10,45x8,8,8,8
(SealRow)30x10,35x10,10,10,10
(GobbletSquat)30x10,40x10,50x10,10
(SLDL)90x10,10,10


28 + 6 = 34 mins

Early AM WO at the hotel. I'm in Salt Lake City, UT for most of the week.  Limited equipment, but enough. Adjustable bench and DB's up to 45#'s. I woke up at 5am and first meeting was at 6:30am so I just wanted to get a bit of work in.  14+ hour days the last 3 days, so I'm wiped out.

Nutrition/Weight:
No scale at hotel

Mon 9/16/19 - Full Body

Gym: Garage Gym
(Incline)135x8,140x8,8,8
(Squat)45x15,65x15,75x15,85x15
(SLDL)155x8,8,8


28 + 6 = 34 mins

Early AM WO, just 3 movements. 4 sets incline, 4 sets light squats, 3 sets SLDL. Just wanted to get some work in to start the week.

Nutrition/Weight:
I weighed 192.0 this morning.