Garage Gym
(Deadlift)205x8,225x8,245x8,8
(Bench2CtPause)125x10,140x10,150x10,160x10,150x10
(Incline)145x12,125x12,12
(RDeltFly)10x15,15
56 + 4 = 60 mins
Started with deadlift. Knees have been feeling wonky last couple of day (from box squats?), but they felt good during warming up to working weight. Next was paused bench press to a 2" block. Worked up gradually which felt better than larger jumps. This felt good today, right shoulder felt pretty good. Next was incline. I bumped up the weight 5#'s on heavy and back-off sets and was really pleased with this. Supersetted rear delt fly's with incline. Really good WO.
Nutrition/Weight:
I weighed 192.2 this morning.
Tuesday, March 31, 2020
Sunday, March 29, 2020
Sun 3/29/20 - Full Body (Incline)
Garage Gym
(LowIncline)135x8,145x8,155x8,8
(BoxSquat14")75x10,105x10,125x10,115x10
(DBShldr)50x14,45x12,11
(FeetUpPush-Up)16,16
(SidePlank)2x30/30
61 mins
Started with low incline working up to 2 sets @RPE8, felt good, shoulder felt good. Next were box squats working up to @RPE9, then -5%. This wasn't really a REP9, still trying to stay light and get my knees better. Next was seated DB shoulder press for 70%AMRAP, then 63% 2x12. I should probably go heavier than 50#"s to start, but next DB's I have are 60's and after that I have to drop by a massive amount to come close to 2x12. Either way, this was hard and good work on shoulders as the 2nd pressing movement. Finished up with feet up pushups supersetted with side planks for 30 seconds/side. Good WO. Warm and humid in the gym this morning.
Nutrition/Weight:
I weighed 192.4 this morning.
(LowIncline)135x8,145x8,155x8,8
(BoxSquat14")75x10,105x10,125x10,115x10
(DBShldr)50x14,45x12,11
(FeetUpPush-Up)16,16
(SidePlank)2x30/30
61 mins
Started with low incline working up to 2 sets @RPE8, felt good, shoulder felt good. Next were box squats working up to @RPE9, then -5%. This wasn't really a REP9, still trying to stay light and get my knees better. Next was seated DB shoulder press for 70%AMRAP, then 63% 2x12. I should probably go heavier than 50#"s to start, but next DB's I have are 60's and after that I have to drop by a massive amount to come close to 2x12. Either way, this was hard and good work on shoulders as the 2nd pressing movement. Finished up with feet up pushups supersetted with side planks for 30 seconds/side. Good WO. Warm and humid in the gym this morning.
Nutrition/Weight:
I weighed 192.4 this morning.
Fri 3/27/20 - Full Body (Squat)
Garage Gym
(Squat14")95x6,125x6,145x6,6
(OHP)65x8,75x8,85x8,90x8,8
(SLDL)145x10,185x10,205x10,10
(StepUp6")2x8
46 mins
Started with squats TNGo off the box working up to 2 sets @RPE8. Next was OHP working up to 2 sets @RPE8. Then we did stiff legged deadlift working up to 2 sets @RPE8. I shouldn't take such big jumps here, but warmup sets of 10 still take a fair amount of effort. Supplemental movement called for lunges, but when I started that they bothered my knees which were still a bit sore from deadlifts I think. So, I switched to step-ups.
Nutrition/Weight:
I weighed 193.0 this morning.
(Squat14")95x6,125x6,145x6,6
(OHP)65x8,75x8,85x8,90x8,8
(SLDL)145x10,185x10,205x10,10
(StepUp6")2x8
46 mins
Started with squats TNGo off the box working up to 2 sets @RPE8. Next was OHP working up to 2 sets @RPE8. Then we did stiff legged deadlift working up to 2 sets @RPE8. I shouldn't take such big jumps here, but warmup sets of 10 still take a fair amount of effort. Supplemental movement called for lunges, but when I started that they bothered my knees which were still a bit sore from deadlifts I think. So, I switched to step-ups.
Nutrition/Weight:
I weighed 193.0 this morning.
Thursday, March 26, 2020
Thu 3/26/20 - GPP
Garage Gym
(InvertRow)13,12
(TriExt)12,12
(HCurl)25x12,20x15
(RopeDelt)10x15,15
(Plank)40/20x7
(StepUp6")3x10
30 mins
GPP - started with inverted rows and triceps extensions. Next I did hammer curls (with slow negatives) and rope delt raises. I'm doing hammer curls with a cheat up and slow negative trying to help my biceps tendonitis which I believe is causing my R shoulder pain again. Next were planks 40 second on, 20 second rest for 7 minutes. Finished up with stepups. Knees felt good on step ups.
Nutrition/Weight:
I weighed 192.8 this morning.
(InvertRow)13,12
(TriExt)12,12
(HCurl)25x12,20x15
(RopeDelt)10x15,15
(Plank)40/20x7
(StepUp6")3x10
30 mins
GPP - started with inverted rows and triceps extensions. Next I did hammer curls (with slow negatives) and rope delt raises. I'm doing hammer curls with a cheat up and slow negative trying to help my biceps tendonitis which I believe is causing my R shoulder pain again. Next were planks 40 second on, 20 second rest for 7 minutes. Finished up with stepups. Knees felt good on step ups.
Nutrition/Weight:
I weighed 192.8 this morning.
Wed 3/24/20 - Full Body (Deadlift)
Garage Gym
(Deadlift)205x8,230x8,250x8
(Bench2CtPause)135x10,150x10,160x10
(Incline)140x13,120x12,12
(RearDeltFly)15x12,12
46 + 4 = 50 mins
Started with deadlift and worked up to about @RPE8. Knees were a bit cranky starting and warmups felt heavy, turned out ok. Next was paused bench. Right shoulder was ok when I got a good set up and had shoulders retracted well. Worked up to @RPE9. Incline was really good for 70%amrap, 63% 2x12. I know those percentages aren't right, especially the 63%, I definitely took off more than 7%, but solid work. I supersetted rear delt fly's with incline. The fly's bothered my right shoulder. Good WO.
Nutrition/Weight:
I weighed 192.0 this morning.
(Deadlift)205x8,230x8,250x8
(Bench2CtPause)135x10,150x10,160x10
(Incline)140x13,120x12,12
(RearDeltFly)15x12,12
46 + 4 = 50 mins
Started with deadlift and worked up to about @RPE8. Knees were a bit cranky starting and warmups felt heavy, turned out ok. Next was paused bench. Right shoulder was ok when I got a good set up and had shoulders retracted well. Worked up to @RPE9. Incline was really good for 70%amrap, 63% 2x12. I know those percentages aren't right, especially the 63%, I definitely took off more than 7%, but solid work. I supersetted rear delt fly's with incline. The fly's bothered my right shoulder. Good WO.
Nutrition/Weight:
I weighed 192.0 this morning.
Mon 3/23 - GPP
Garage Gym
(InvertRow)15,10
(HCurl)25x10,20x12
(TriExt)2x15
(RopeDelt)10x15,15,
(Plank)30/30x7
(FacePull)2x15
35 mins
Moved GPP to it's own day since we're home and need to find ways to remain active, and sane :)
Started with inverted rows and hammer curls. This was a tough superset and I'll likely separate these next time. Next was band triceps extensions and rope delt raises. Then I did planks 30 seconds on, 30 seconds rest. I'll change the ratio going forward with less rest time as possible. Finished with band face pulls and some band shoulder mobility exercises.
Nutrition/Weight:
I weighed 196.2 this morning. Whoa! I was up 7-8 pounds from yesterday. We had chicken enchiladas for dinner, but nothing outrageous.
(InvertRow)15,10
(HCurl)25x10,20x12
(TriExt)2x15
(RopeDelt)10x15,15,
(Plank)30/30x7
(FacePull)2x15
35 mins
Moved GPP to it's own day since we're home and need to find ways to remain active, and sane :)
Started with inverted rows and hammer curls. This was a tough superset and I'll likely separate these next time. Next was band triceps extensions and rope delt raises. Then I did planks 30 seconds on, 30 seconds rest. I'll change the ratio going forward with less rest time as possible. Finished with band face pulls and some band shoulder mobility exercises.
Nutrition/Weight:
I weighed 196.2 this morning. Whoa! I was up 7-8 pounds from yesterday. We had chicken enchiladas for dinner, but nothing outrageous.
Monday, March 23, 2020
Sun 3/22/20 - Full Body (Incline)
Garage Gym
(LowIncline)115x8,135x8,150x8,160x8
(BoxSquat14")75x10,95x10,115x10
(DBShldr)50x13,45x12,11
(FeetUpPushup)15,15
(Plank)60,60
44 + 6 = 50 mins
Started with low incline working up to a set @RPE9. Then we did box squat. These felt pretty good, but harder than I thought they should be given how light it was. Then we did shoulder press for 70%AMRAP + 63%2x12. I was going too heavy on these last cycle and couldn't get close to the 2x12 drop sets. Finished up with feet on bench pushups and planks. Since we're stuck at home for a while with COVID-19, we're going to split the workout and run it as intended with GPP work on separate days. Solid WO. Weight is below 190 for the first time since November, 2019.
Nutrition/Weight:
I weighed 189.2 this morning.
(LowIncline)115x8,135x8,150x8,160x8
(BoxSquat14")75x10,95x10,115x10
(DBShldr)50x13,45x12,11
(FeetUpPushup)15,15
(Plank)60,60
44 + 6 = 50 mins
Started with low incline working up to a set @RPE9. Then we did box squat. These felt pretty good, but harder than I thought they should be given how light it was. Then we did shoulder press for 70%AMRAP + 63%2x12. I was going too heavy on these last cycle and couldn't get close to the 2x12 drop sets. Finished up with feet on bench pushups and planks. Since we're stuck at home for a while with COVID-19, we're going to split the workout and run it as intended with GPP work on separate days. Solid WO. Weight is below 190 for the first time since November, 2019.
Nutrition/Weight:
I weighed 189.2 this morning.
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