Fri 11/29/10 - Full Body (Deadlift) - Ironbound

Gym: Ironbound Gym, Williamsburg, VA
(SLDL)275x1,295x1,305x1,255x4,285x4,245x4,4
(Incline)125x8,140x8,155x8,8,8
(StepUp)4x6
(DBBench)45x10,55x10,65x10,10,10
(SpanishSquat)3x10


75 + 6 = 81 mins

Warmed up with wall sit 2x30 seconds. Started with stiff legged deadlift. Worked up to a single at RPE8, then worked up to 4 reps at PRE9, backed of 15% and did 2 more sets of 4. Solid effort. Next we did incline working up to 3 sets at RPE8.  Last set was probably 8.5-9RPE.  Another good effort. Supersetted these with step ups. Finished up with DB bench and Spanish squats.  DB bench worked up to 3 sets at RPE8.  Was glad to have 65#DB's at Ironbound.  Overall another very good workout.

Nutrition/Weight:
I weighed 194.0 this morning.

Wed 11/27/19 - Full Body (Squat) - Ironbound Gym

Gym: Ironbound Gym
(BoxSquat 303)165x4,185x4,205x4,215x4,4
(OHP)95x5,105x5,115x5,5
(GobletSplitSquat)35x8,8,8
(RDL)205x8,225x8,245x8,8,8
(Bench 2" pause)120x6,130x6,145x6,155x6,6,170x6,6

90 + 6 = 96 mins

Warmed up with wall sit 2x30 seconds. Started with box squats for 4@6RPE,7,8x2. Knees have been feeling a bit cranky, but squats felt really good today and I went heavier than I have. Next we did goblet squats and overhead press.  Bumped up the weight on goblet squats and went heavier on OHP than I have in a long time.  Next I did RDL's for 8@RPE6,7,8x3 and went heavier than in a while. Finished up with 2" paused bench for 6@RPE6,7x2,8x2.  Great workout at Ironbound gym.

Nutrition/Weight:
I weighed 191.6 this morning.

Sat 11/23/19 - Full Body (Squat)

Gym: Garage Gym
(Squat 2ctPause)95x6,115x6,6,6
(Bench 212 2")140x8,155x8,160x8,8
(HipThrust)95x10,10,10
(PushUp)FeetUpx12,12,12
(SidePlank)3x30
(SealRow)50x8,8,8

63 + 6 = 69 mins

Warmed up with wall sit 2x30 seconds. Started with 2 second paused squats for 6@RPE6, 7x3. This is the first time off box squats in about 2 months. Went light, still felt like work with 2 second pauses at the bottom. Happy to start working regular squats into the routine. Next we did 2" paused bench for 8@RPE6,7,8x2. First time doing these before any other pressing, so I was able to go heavier than prior workouts. Felt pretty good and should felt good. Next we did barbell hip thrusts and feel elevated pushups. I started off with 95#'s for thrusts thinking it would be a warmup. Nope, these were much harder than I thought. First set was awkward, the 2nd and 3rd sets got better. Feel elevated pushups felt good so I did sets of 12 instead of 10's. We finished up with side planks and seal rows. Seal rows felt heavier than I thought they would. On paper, this workout looked easy, especially with light squats. It ended up being challenging and a solid WO.

Nutrition/Weight:
I weighed 191.4 this morning.

Thu 11/21/19 - Full Body (Deadlift)

Gym: Garage Gym
(SLDL)255x1,275x1,295x1,255x4,275x4,235x4,4
(Incline)120x8,135x8,150x8,8
(StepUp6")4x6
(SpanishSquat)3x10
(DBBench)40x10,45x10,50x10,60x10,10

54 + 6 = 60 mins

Warmed up with wall sit 2x30 seconds. Started with stiff legged deadlift. Plan was to work up to a single at RPE8, then work up to 4reps @RPE9, drop 15% for 2x4. This one was a bit tough for me to gauge RPE effort, but don't think I did too bad. My single was probably more like a 8.5-9, but IDK. Pleased with the efforts and I liked this setup. Next we did incline with Step Ups. I was pleased with incline. Warmup didn't feel great and bothered my left elbow.  But it felt better as the sets went on. Happy with the 2 top sets at RPE8. We finished with Spanish Squats and DB bench.  I was planning on doing 40/45/50# DB's for bench, but 50's felt pretty light so I jumped up to 60#'s and this still felt good. No shoulder pain. Another very solid WO. I wish I was leaner and not in a calorie deficit so I could really see how much progress I could make right now.  May have to wait until after the holidays and until then do the best I can.

Nutrition/Weight:
I weighed 189.4 this morning.

Tue 11/19/19 - Full Body (Squat)

Gym: Garage Gym
(BoxSquat-303)165x5,180x5,195x5,5
(GobletSquat)20#x8,8,8
(OHP)85x5,95x5,105x5,110x5,5
(RDL)185x8,215x8,8,235x8,8
(Bench2")115x5,135x5,155x5,5,5

66 + 6 = 72 mins

Warmed up with wall sit 2x30 seconds. Started with box Squats, 303 tempo for 5@RPE6,7,8x2. Felt really good on the RPE 6 set, so I took a bigger than planned jump. And then again jumping to 195#'s. Felt really good on these.  Then I did overhead press for 5@6,7,8x2. At 105#'s I felt like I could go heavier so I did and got 2 good sets at 110. Supersetted these with weighted goblet squats.  Next I did RDL's and worked up a bit higher than the last couple of WO's. Finished up with 2" paused bench. I was really happy with these. Felt fairly light until the last set and almost NO pain in my right shoulder.  Great WO this afternoon!  My left elbow has been quite painful for a few weeks so I'm trying to work through a tendonopathy.

Nutrition/Weight:
I weighed 190.0 this morning.

Sat 11/16/19 - Full Body (Squat)

Gym: Garage Gym
(BoxSquat-411)145x4,165x4,185x4,4
(Incline)145x5,155x5,165x5,5,5
(SplitSquat)3x8
(SealRow)40x8,8,50x8,60x8,8
(SidePlank)3x30
(Bench)125x8,145x8,8,8

66 + 6 = 72 mins

Warmed up with wall sit 2x30 seconds. Started with box Squats, 4-1-1 tempo for 4@RPE6,7,8x2. Felt pretty good. Then we did incline for sets of 5 at RPE6,7,8x3. I was looking at the wrong weights for my last workout and did this work based on that rather than true RPE and I definitely overshot RPE8 on the last 2 sets. Not a huge deal by itself, but this will surface later in the workout. We supersetted these with split squats.  Next we did chest supported seal rows with side planks. I started heavier than last time we did these and went too heavy. 60#'s was definitely not REP8 and in reality it was 10+ because I was probably only getting partials the last 2 reps of each set at the weight. After the 2 heavy sets, I dropped and did another set at 40 for full ROM.  Finished up with bench press for 8 reps at RPE6, 7x3. Since I overshot on incline, I was more fatigued than I thought and the last 2 sets of bench press were probably PRE9.  This was a solid WO, but a reminder of how NOT to do things. I overshot RPE on nearly every exercise and I paid for it on Sunday. I felt beat up and I don't think I'd be ready to go again in 2 days. I'm glad I have 3 days rest until the next WO.

Nutrition/Weight:
I weighed 187.8 this morning.

Thu 11/14/19 - Full Body (DeadLift)

Gym: Garage Gym
(SLDL)225x4,245x4,265x4,4,4
(Incline)115x8,135x8,145x8,8
(StepUp6")4x6
(DBBench)40x10,45x10,50x10,10
(SpanishSquat)3x10

50 + 6 = 56 mins

Warmed up with wall sit 2x30 seconds. It was 24 degrees last night and we were working out at 6am. It was 36 degrees in the gym. Chilly, but I was plenty warm by the time we got done with SLDL warmups. SLDL was 4x6RPE,7,8x3.  First set at 265 felt really heavy, higher than an 8. I used straps for the last 2 sets and the weight was fine. Then we did incline, workup up to 2 sets at RPE8. Supersetted with step ups.  We finished with DB Bench (10@PRE6,7,8x2) and Spanish Squats.  Solid workout.

Nutrition/Weight:
I weighed 188.2 this morning.