Garage Gym
(BoxSquat16")135x6,155x6,165x6,6,6
(DBShldr)40x8,45x8,50x8,60x8,50x8,8
(RDL)185x12,215x12,235x12,12
(StepUps)3x8
(BOR)135x8,8,8
65 + 6 = 71 mins
Started with box squats. Workout called for working up to REP9, then taking 5% off. I just worked up to 3 sets at RPE8-ish. Knees felt good during the WO, but later in the evening they were really tight. They feel pretty good today as I write this, but I think I need to even dial things back further. Next we did DB shoulder press working up to RPE9, then backing off for 2 sets. These felt good, good volume for me. Then we did RDL's for sets of 12 working up to 2 sets at RPE8. My last set was probably more like a RPE9, but high rep sets are hard to gauge. Finished up with BOR and step ups. Right knee really bothered me on first set of step ups, but pain lessened after that. BOR's were HARD even with fairly light weight after doing RDL's. Good WO.
Nutrition/Weight:
I weighed 192.2 this morning.
Thursday, February 27, 2020
Monday, February 24, 2020
Sun 2/23/20 - Full Body (Deadlift)
Garage Gym
(Deadlift)135x8,165x8,195x8,215x8,8,8
(Bench2CtPause)135x10,150x10,160x10,10
(HighIncline)135x10,115x9,9
(StepUps)3x8
(DBRow)60x12,12,12
(Russians)20x15,15,15
62 + 6 = 68 mins
Started with deadlifts. I've been doing all SLDL and RDL the last 6 weeks, so I'm going to switch to DL & RDL for the remaining Hypertrophy I block. I've been avoiding deadlifts to reduce strain on my knees, but I'm going to work them back in and see how it goes. I'm going to start light and stay conservative. Deadlifts felt good, probably RPE 7's on the top sets.
Then we did 2 count paused bench for sets of 10 working up to 2 sets at RPE8. Last set bothered my R shoulder a touch and the first heavy set of high incline I could feel it, but the drop sets felt good. Supersetted high incline with step ups. Finished up with DB rows and Russian twists. Solid WO.
Nutrition/Weight:
I weighed 192.0 this morning.
(Deadlift)135x8,165x8,195x8,215x8,8,8
(Bench2CtPause)135x10,150x10,160x10,10
(HighIncline)135x10,115x9,9
(StepUps)3x8
(DBRow)60x12,12,12
(Russians)20x15,15,15
62 + 6 = 68 mins
Started with deadlifts. I've been doing all SLDL and RDL the last 6 weeks, so I'm going to switch to DL & RDL for the remaining Hypertrophy I block. I've been avoiding deadlifts to reduce strain on my knees, but I'm going to work them back in and see how it goes. I'm going to start light and stay conservative. Deadlifts felt good, probably RPE 7's on the top sets.
Then we did 2 count paused bench for sets of 10 working up to 2 sets at RPE8. Last set bothered my R shoulder a touch and the first heavy set of high incline I could feel it, but the drop sets felt good. Supersetted high incline with step ups. Finished up with DB rows and Russian twists. Solid WO.
Nutrition/Weight:
I weighed 192.0 this morning.
Fri 2/21/20 - Full Body (Incline)
Garage Gym
(Incline)135x8,145x8,155x8,165x8,150x8
(BoxSquat16")115x10,130x10,145x10,10
(LowDBIncline)60x15,12,10
(StepUp)3x8
(BOR)135x12,12,12,
(Crunch)3x12
66 + 6 = 72 mins
Started with incline working up to RPE9, then taking off 5%. Worked up to RPE9.5, took 10% off and was at REP9.5 again. I gotta stop overshooting these all the time! Pleased with effort though. Next were box squats, felt good. Then we did low angle DB incline. WO called for 70%AMRAP, then 63% 2x12. I did 60#'s to RPE8/9 for 3 sets. After heavy incline, I have a hard time with the 70%AMRAP, then backoffs. I supersetted low incline with step ups. Finished up with BOR and crunches. Felt good to do BOR, we haven't done them in a while.
Shoulder felt good until heavier sets toward the end where I overshot RPE. My goal this week is to NOT overshoot pressing RPE!
Nutrition/Weight:
I weighed 190.6this morning.
(Incline)135x8,145x8,155x8,165x8,150x8
(BoxSquat16")115x10,130x10,145x10,10
(LowDBIncline)60x15,12,10
(StepUp)3x8
(BOR)135x12,12,12,
(Crunch)3x12
66 + 6 = 72 mins
Started with incline working up to RPE9, then taking off 5%. Worked up to RPE9.5, took 10% off and was at REP9.5 again. I gotta stop overshooting these all the time! Pleased with effort though. Next were box squats, felt good. Then we did low angle DB incline. WO called for 70%AMRAP, then 63% 2x12. I did 60#'s to RPE8/9 for 3 sets. After heavy incline, I have a hard time with the 70%AMRAP, then backoffs. I supersetted low incline with step ups. Finished up with BOR and crunches. Felt good to do BOR, we haven't done them in a while.
Shoulder felt good until heavier sets toward the end where I overshot RPE. My goal this week is to NOT overshoot pressing RPE!
Nutrition/Weight:
I weighed 190.6this morning.
Thursday, February 20, 2020
Wed 2/19/20 - Full Body (Squat)
Garage Gym
(BoxSquat16"312)135x6,150x5,160x6,6
(DBShldr)35x8,45x8,50x8,8
(RDL)155x12,205x12,225x12,12
(StepUp)8,8,8
(SealRow)45x10,10,40x12
(Russians)20x12,12,15
58 + 6 = 64 mins
Started with box squats. Knees have been bothering me the last 2 days. I'm assuming it was from Spanish squats last WO, but that seems odd because they haven't done that before. Perhaps I'm putting more stress on my knees with SLDL than I thought possible? Anyway, squats were ok and knees felt pretty good. Workouts are calling for RPE9's for top sets, but I'm staying away from that on squats and pressing until knees and shoulder feel better. Next was DB shoulder press. We tried to get seated OHP to work in the rack, but it was awkward and just wasn't working so we went with DB press. These felt good. Paused reps for the most part.
Next we did RDL's for sets of 12 working up to RPE 8 for 2 sets. Sets of 12 suck :-). Finished up with seal rows and Russian twists. Went a little heavier on rows the first 2 sets. Solid WO.
Nutrition/Weight:
I weighed 191.4 this morning.
(BoxSquat16"312)135x6,150x5,160x6,6
(DBShldr)35x8,45x8,50x8,8
(RDL)155x12,205x12,225x12,12
(StepUp)8,8,8
(SealRow)45x10,10,40x12
(Russians)20x12,12,15
58 + 6 = 64 mins
Started with box squats. Knees have been bothering me the last 2 days. I'm assuming it was from Spanish squats last WO, but that seems odd because they haven't done that before. Perhaps I'm putting more stress on my knees with SLDL than I thought possible? Anyway, squats were ok and knees felt pretty good. Workouts are calling for RPE9's for top sets, but I'm staying away from that on squats and pressing until knees and shoulder feel better. Next was DB shoulder press. We tried to get seated OHP to work in the rack, but it was awkward and just wasn't working so we went with DB press. These felt good. Paused reps for the most part.
Next we did RDL's for sets of 12 working up to RPE 8 for 2 sets. Sets of 12 suck :-). Finished up with seal rows and Russian twists. Went a little heavier on rows the first 2 sets. Solid WO.
Nutrition/Weight:
I weighed 191.4 this morning.
Sunday, February 16, 2020
Sun 2/16/20 - Full Body (Deadlift)
Garage Gym
(SLDL)185x8,210x8,230x8,250x8,260x8
(Bench2CtPause)135x10,155x10,170x10
(HighIncline)115x13,12,12
(SpanishSquat)12,12,12
(Pullups)8,7
(RussianTwist)15#x15,15
67 + 6 = 73 mins
Started with stiff legged deadlift. WO called for 8 @RPE7,8,9. Felt good. Next was 2 count paused bench fro RPE 7,8,9. Right shoulder felt good until last rep or two of the last set. I've still got to be better about staying away from RPE9 until shoulder heals. Still a solid effort. Next we did incline. WO called for 70%AMRAP, then 63% 2x12. I did 3 sets working up to RPE8/9. We supersetted these with Spanish squats which felt really good. Hadn't done them in a while. Finished up with pull-ups and Russian twists. Pull-ups were ok, especially since I haven't been doing them and my weight is up.
Nutrition/Weight:
I weighed 193.0 this morning.
(SLDL)185x8,210x8,230x8,250x8,260x8
(Bench2CtPause)135x10,155x10,170x10
(HighIncline)115x13,12,12
(SpanishSquat)12,12,12
(Pullups)8,7
(RussianTwist)15#x15,15
67 + 6 = 73 mins
Started with stiff legged deadlift. WO called for 8 @RPE7,8,9. Felt good. Next was 2 count paused bench fro RPE 7,8,9. Right shoulder felt good until last rep or two of the last set. I've still got to be better about staying away from RPE9 until shoulder heals. Still a solid effort. Next we did incline. WO called for 70%AMRAP, then 63% 2x12. I did 3 sets working up to RPE8/9. We supersetted these with Spanish squats which felt really good. Hadn't done them in a while. Finished up with pull-ups and Russian twists. Pull-ups were ok, especially since I haven't been doing them and my weight is up.
Nutrition/Weight:
I weighed 193.0 this morning.
Fri 2/14/20 - Full Body (Incline) - Valentine's day workout
Garage Gym
(Incline)115x8,135x8,145x8,155x8,160x8
(BoxSquat16"312)115x10,125x10,135x10
(LowInclineDB)60x12,10,10
(T-BarRow)80x15,15,15
(Crunch)20#x10,10,10
62 + 6 = 68 mins
Friday evening workout. Started with inline for 8 reps @RPE7,8,9. Ended up overshooting a bit to probably 9.5 on the last set. Next we did box squats sets of 10 @RPE 6,7,8. Next was low DB incline. WO was supposed to be 70%AMRAP, then 63% 2x12. I did straight sets. Finished up with t-bar rows and weighted crunches. Solid WO.
Nutrition/Weight:
I weighed 191.6 this morning.
(Incline)115x8,135x8,145x8,155x8,160x8
(BoxSquat16"312)115x10,125x10,135x10
(LowInclineDB)60x12,10,10
(T-BarRow)80x15,15,15
(Crunch)20#x10,10,10
62 + 6 = 68 mins
Friday evening workout. Started with inline for 8 reps @RPE7,8,9. Ended up overshooting a bit to probably 9.5 on the last set. Next we did box squats sets of 10 @RPE 6,7,8. Next was low DB incline. WO was supposed to be 70%AMRAP, then 63% 2x12. I did straight sets. Finished up with t-bar rows and weighted crunches. Solid WO.
Nutrition/Weight:
I weighed 191.6 this morning.
Thursday, February 13, 2020
Wed 2/12/20 - Full Body (Squat) - Pivot Week
Garage Gym
(BoxSquat16"312)135x6,145x6,155x6
(HighIncline)95x8,115x8,125x8,135x8
(RDL)135x12,185x12,205x12
(StepUp)3x8
(SealRow)40x12,12,12
(Crunch)3x10
49 + 6 = 55 mins
First evening workout with Taryn, Sarah and Salem all in the gym!
The is s a pivot week. It's meant to be a bit of a de-load week as well as to transition to different lift variations. Variations won't be drastic, but I'm going to do less flat benching because it was starting to bother my shoulder. Likely more of an issue with me overshooting RPE than the exercise itself, but either way, I've got to get it under control before it gets any worse.
Most everything was supposed to be 3 sets working up to a top set at RPE9. For the most part I only worked up to PRE8-8.5 because I was starting to feel fairly beat up and really wanted to dial it back a bit. Started with box squats for 3 sets. The top set felt more challenging for a single set than multiple sets last week. Next was high angle incline. We moved it up 1 notch from normal. These felt pretty good. I'm not sure if I'll keep these in, or swap out to OHP because the other main pressing movement is low angle incline and I enjoy OHP. Next we did RDL's for sets of 12 with step ups. My right knee felt better on step ups than on Sunday. We finished up with seal rows and ab work. Pretty quick workout because there wasn't much volume, but still solid work.
Nutrition/Weight:
I weighed 191.6 this morning.
(BoxSquat16"312)135x6,145x6,155x6
(HighIncline)95x8,115x8,125x8,135x8
(RDL)135x12,185x12,205x12
(StepUp)3x8
(SealRow)40x12,12,12
(Crunch)3x10
49 + 6 = 55 mins
First evening workout with Taryn, Sarah and Salem all in the gym!
The is s a pivot week. It's meant to be a bit of a de-load week as well as to transition to different lift variations. Variations won't be drastic, but I'm going to do less flat benching because it was starting to bother my shoulder. Likely more of an issue with me overshooting RPE than the exercise itself, but either way, I've got to get it under control before it gets any worse.
Most everything was supposed to be 3 sets working up to a top set at RPE9. For the most part I only worked up to PRE8-8.5 because I was starting to feel fairly beat up and really wanted to dial it back a bit. Started with box squats for 3 sets. The top set felt more challenging for a single set than multiple sets last week. Next was high angle incline. We moved it up 1 notch from normal. These felt pretty good. I'm not sure if I'll keep these in, or swap out to OHP because the other main pressing movement is low angle incline and I enjoy OHP. Next we did RDL's for sets of 12 with step ups. My right knee felt better on step ups than on Sunday. We finished up with seal rows and ab work. Pretty quick workout because there wasn't much volume, but still solid work.
Nutrition/Weight:
I weighed 191.6 this morning.
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