Fri 4/30/21 - Full Body (Bench)

Garage Gym

(Bench)95x8,115x6,125x5,150x4,160x8,170x8,175x8,8,8

(FrontSquat)75x5,95x4,105x10,110x10,120x10,110x10

(LowDBInc)70x13,60x10,8

63 mins

Started with bench for 8reps @RPE6,7,8x3. Left shoulder/pec still troublesome and nothing felt "good", but I got through the WO at prescribed weights and nothing "hurt". Top sets felt easier on RPE scale than last week for same weight/reps, but 3 sets instead of 2.  Next were front squats for 10reps @RPE 7,8,9 -5% 1x10.  Top set was targeted for 115, but they were feeling good so I did 120. It was @RPE9.  Finished up with low DB incline for 70%AMRAP +63% 2x12.  My top set was 1 more rep than last week, back-off sets are always a struggle here. Back offs should be 65# (I don't have 65#DB's), but even with 60's I can't get sets of 12. Not sure I could with 50's for 2 sets either. Solid WO.

Nutrition/Weight:

186.2

Thu 4/29/21 - Cardio

 Brisk walk 60 mins with Salem

Wed 4/28/21 - Full Body (Squat)

Garage Gym

(Squat)75x8,95x5,125x3,140x8,150x8,160x8,8,8

(Incline)115x8,125x8,130x8,8,8

(RDL)135x12,165x12,195x12,12

58 mins

Started with squat for 8 reps @RPE 6,7,8x3. Hit these just about right with last set being a bit over target RPE. Next was incline for 8 reps @RPE6,7,8x3. My left pec/shoulder is still giving me problems, so top sets here were probaly @RPE7 on purpose. Last set was 2ct paused reps, which felt better. Finished up with RDL's getting a little heavier than last week. These bother my pec/shoulder a bit too.

Nutrition/Weight:

186.6

Tue 4/27/21 - GPP + Knee Ability

Garage Gym

(KOT)2mins

(InvertRow)15,14,12

(Tibialis)20,20,18

(StepUp)2x25

(TriExt)2x15

(Curl)25x12,12

(RevNordic)2x15

(Crunch)3x12

(Cardio)35

30 + 35 = 65 mins

GPP and Knee Ability today. I tried doing a pullup and whatever is bothering my left shoulder/pec is also making it nearly impossible to do pullups. I did 1 pullup and I had significant pain in left rear delt and up my arm in my tricep. Really strange. Inverted rows seemed fine. I did crunches for the first time in a long time and liked the burn in my abs that I don't really get from planks.

Nutrition/Weight:

187.2

Mon 4/26/21 - Run

 22 min run

25 c/d walk w/ Salem

Sun 5/25/21 - Full Body (Deadlift)

Garage Gym

(Deadlift)135x8,185x6,225x3,245x8,255x8,265x8,8

(PinBench)95x8,125x5,135x8,145x8,150x8,8

(DBShldr)35x12,30x12,12

49 mins

Started with deadlift for 8 reps @RPE 6,7,8x2. Top sets rated @PRE7-8 but bothered my left pec. Next was pin bench. WO called for sets of 10 @RPE 7,8,9, but I'm doing 8's @RPE 6,7,8x2, staying away from RPE9's, at least until the pec is healed. Today my top sets were @PRE 7.5-8, then @9.  This was lighter than last week, but harder. Finished up with shoulder press.  I went lighter, but also didn't use a back rest which makes it more challenging. Solide WO, but hoping my pec will come along quickly.

Nutrition/Weight:

186.4

Fri 4/23/21 - Full Body (Bench)

Garage Gym

(Bench)95x8,125x5,155x8,165x8,175x8,8

(FrontSquat)barx10,75x5,95x10,100x10,110x10,10

(LowDBInc)70x12,60x10,9

52 mins

Bench was 8 reps @RPE 6,7,8x2. Warming up my left pec felt fine. My top sets @RPE8 were projected at 171#, so I did 175#. First set was @RPE8, 2nd set was @PRE9, a bit of an overshoot. I should've just done 170# for my top sets, especially while my left pec/shoulder is still healing up. Next were front squats for 10 reps @RPE6,7,8x2. The WO actually called for 10@7,8,9-5%+1x10, but I don't want to be hitting RPE9's consistently on squats.  Hence, the modification. My top sets were probably REP 7's, but sets of 10 had me gassed. Cardio and muscle endurance is not there.  Finished up with low DB incline for 70%AMRAP + 63% 2x12.  My first set was with 70#DB's and the first couple of reps felt like shit, didn't think I'd make it to 7-8 reps, but I hit a groove and they felt really good and very little left shoulder/pec discomfort.  The back off sets at 60#'s I couldn't get 12 reps, and I'm not sure if I would've dropped to 50#'s that I would have gotten them either. 60#DB's felt light at first, but I just hit a wall both back off sets.  Solid WO.

Nutrition/Weight:

186.8 this morning.  Weight has crept up the last 2 days despite being in a caloric deficit. No biggie, happens all the time.