Thu - 7/30/20 - Knee Ability

Garage Gym

(KneeOut)2mins

(Tibialis14")25

(FHLCalfRiase)25

(Tibialis13")25

(KOTCalfRaise)25

(PatrickStepUp10")25

(Hamstring)30

(L-Sit)60,60

(OuterGlute)60

25 mins 

Knee ability routine today. Switching what I was doing a little bit, reducing stress and frequency.  So it's less work, and taking out split squats for now which seemed to be aggravating my left knee a lot, and doing it 3 times a week instead of doing something every day.

Nutrition/Weight:

181.0 this morning. Coming back down nicely.

Wed 7/29/20 - OHP

Garage Gym

(OHP)barx12,75x6,85x3,95x6,115x4,130x3,140x3,115x6,105x6,6,6,6

37 mins 

Still babying my knees and today would have been squat, OHP, RDL's.  So, I just did OHP. Worked up to a heavy triple and overshot RPE. 2 reps would have been about RPE8-9, the 3rd rep was  9.5. Backed off to a set of 6 at REP9, then backed off again for sets of 6 until RPE9 again. Real good pressing for me today.

Nutrition/Weight:

183.0 this morning

Tue 2/28/20 - GPP

Garage Gym

(InvertRow)16,15,15

(TibialisRiase)22,20,20

(DBTri)30x13,12,12

(KOTCalfRiase)20,20,20

(Curl)30x12,30Hx10,25Hx10

(DeltRiase)10x15,15,15

(LSit)8x10sec

(KneeOut)2mins

(Flexibility)

60 mins 

Started with combo of inverted row, tibialis raise and DB triceps extensions. Next was Knees Over Toes (KOT) calf raises, curls and delt raises.  Then L-Sits. These are a bitch. Goal is to hold an L-sit for 60 seconds. Well, I couldn't even get my heels off the ground for more than a second.  So, I did 8 sets of 10 seconds trying as hard as I could to get in L-sit position with heels off the ground. Abs and hip flexors were activated and on fire! Lot of work to do here.  I need to find a progression to actual L-sit. Finished up with knees out and flexibility. Knees slowly coming around.

Nutrition/Weight:

184.2 this morning after week of vacation

Sun 7/26/20 - Full Body (Paused Bench)

Garage Gym

(Bench2CtPause)115x6,135x6,150x6,160x6,6,6,6

(DBIncline)60x10,70x10,60x12

(CalfRaise)3x20

(Tibialis)3x20

(LegRaise)3x10

(KneeOut)2min,2min

53 mins 

Started with 2 count paused bench. Felt really good.  Last workout I did this I worked up to 155#s and did 2 top sets.  Today I went to 160# and did 4 top sets. Next was DB incline.  I planned to skip the warmup and do 3 sets w/ 60# DB's.  But first set felt pretty light, so I bumped up and did a set with 70's, then back down to 60's for 12 reps.  Good pressing today.  Then I did strength accessory work, leg raises and knee out for 2 sets.  Solid first workout back in the garage gym.

Nutrition/Weight:

186.0 this morning. Weight is high this morning because I ate a lot of cereal last night right before bed. Still feeling pretty good after a week on vacation.

Fri 7/24/20 - Full Body (Floor Press) - OBX

OBX Driveway

(DBFloorPress)45x26/+8,8,8,8

(KneeOut)2mins,2mins

(StepUp4")4x10,50

(SplitSquat)4x5

(DBRow)45x15,15,15,15

(DBShldr)45x12,7,30x12

(OHTri)45x15,12,10

(Flexibility)

70 mins 

Started with myo-rep DB floor press. Next I did knee strength instead of squats. My knees have been really tight lately and my left knee was sore during split squat warmups so I stopped after warmups.  Next was DB rows for 4 sets.  Next was DB shoulder press, then overhead triceps.  Also did the flexibility routine.

Nutrition/Weight:

No idea, I'm on vacation

Wed 7/22/20 - GPP - OBX

Garage Gym

(DBShldr)45x10,10,8,8,8,8,8

(DBRow)45x15,15,15

(FeetUpPushup)20,15,13

(BandPull)3x15

(CalfRaise)3x20

(Tibialis)3x20

(KneeOut)2mins,2mins

52 mins 

Started with shoulder press for 7 sets. Solid volume here. During rest period I did calf raises.  Then I did 1-arm DB rows with tibialis raises during rest periods. Next I did feet up pushups with band face pulls. 

Nutrition/Weight:

No idea, I'm on vacation

Tue 7/21/20 - Knee Strength + GPP - OBX

Garage Gym

(KneeOut)2.5,2.5

(StepUp4")4x10,1x50

(SplitSquat)4x5

(DBTri)30x12,10,8

(DBRow)12,12,12

(Plank)40/20x8mins

(Flexibility)

60 mins 

Left knee has been really tight. I started with 4" step ups and knee felt good. Split squats bothered left knee right away. I did the 4x5 warmup to see if it loosened up, but it didn't so I stopped there. Then I did DB triceps extensions, lying on my back. Then DB rows and then 8 minutes of 40/20 planks.  I also did the flexibility routine.

Nutrition/Weight:

No idea, I'm on vacation