Thu 10/28/21 - GPP + Knee Ability

Garage Gym

(Tibialis)4x14

(MixGripHang)3x60

(KOT)3x15

(SeatDelt)10x3x15

(Abs)3x60

(TriPlank)3x60

(SplitSquat)2x10

44 mins

GPP and knee ability day. Knees Over Toes (KOT) squat to pad was a new one and I'm interested to see how knees respond tonight and tomorrow. Abs static hold superset with triceps stretch/plank is challenging.

Nutrition/Weight:

181.8 

Wed 10/27/21 - Full Body (SDH)

Garage Gym

(LowInc)125x10,145x10,10,10

(BOR)135x4x10

(Squat)75x10,95x10,105x10,10,12

(DBShldr)30x10,40x10,45x10,10,12

45 mins

Wow, I was feeling pretty beat up from heavy bench and pullups yesterday. Started with low barbell incline and things felt heavy fast, so I got 4x10 and this was harder than I should've pushed (over RPE8). Supersetted with BOR and these felt heavy at first but a little better as sets progressed.  Next was squats for sets of 10. These weren't hard, and I didn't want them to be. Supersetted with shoulder press.  Pretty hard effort for what it was.

Nutrition/Weight:

182.2

Tue 10/26/21 - Full Body (SDH - bench and pullup focus)

Garage Gym

(Bench)190x2,200x2,210x5,185x5,5,5,5

(BoardSquat)4x15

(Pullups)10,10,10,9

(OHP)75x10,80x10,10,10

(InvertRings)4x7

55 mins

Started with bench supersetted with angled board squats. For bench worked up to top set @RPE9, then backed off for 4x5. Angle board squats were good, really like them. Got deep standing on angle board. Next was pullups for 4x10 (almost).  I was really pleased with reps here. Last set of 9 reps was @RPE10. Should've stopped at 7 or 8. OHP volume and some inverted rows on rings finished out the WO. Back was pretty well fried for pullups when I got to inverted rows.

Nutrition/Weight:

182.6

Sun 10/24/21 - Full Body (SDH)

Garage Gym

(LowInc)165x10,150x10,10,10

(StepUp)5x10

(Pullups)5,30x5,BWx5,5,5

(DBSLDL)30,45,60x10,10

(DBShldr)30x10,40x10,35x10,12

(DBRow)60x10,10,10

55 mins

Started low barbell incline and step ups. I really liked low incline with the bar. Good heavy top set @PRE9, then back off's in the 8-8.5 range. NExt I did pullups with SLDL. For pullups I warmed up with a body weight set, did a heavy set with +30#, then did body weight on short rests. Finished up with DB shoulder press and DB rows. Rows felt heavy for this weight after pullups.

Nutrition/Weight:

184.0 

Sat 10/23/21 - Full Body (SDH - Bench)

Garage Gym

(Bench1Ct)175x3,195x1,205x1,1,215x1,225x1,175x5,5,5,5,5

(BOR)185x5,205x5,5,5,5

(Squat)95x5,115x5,135x5,5,5

(RDL)135x4x10

(DBInc)50x12,60x10,10,10

(PullDn)100x4x12

45 mins

Started with paused bench for 1@8, 5x5@RPE7-8. I worked up to top single a little over @RPE8, then backed off for 5x5. I supersetted BOR on the back off sets and was pleased with how 205# rows felt.  Next I did squats and RDL's. Knees have been barking from the volume lately, so I kept it light here and kept RDL's light. Finished up with DB incline and pulldowns. I wanted to do barbell incline, but the exercises didn't work well to superset with that. Solid WO. Back is getting bigger and stronger from all the volume, and I'm pleased about that! :)

Nutrition/Weight:

181.0

Fri 10/22/21 - GPP + Knee Ability

Garage Gym

(Tibialis)20,13,12,10

(MixHang)3x90/90

(RevNordic)3x15

(SeatDelt)10x3x15

(Abs)3x60

(TriStretch)3x45

(SplitSquat)3x10

45 mins

Started with mixed grip hang for sets of 90 second holds on each side and tibialis raises. First set of tibialis was @16", the next 3 were @20-21", making them harder. Next was reverse nordics and seated delt raises. Nordics were painful, so I strung up a band to the pullup bar and used it for slow negatives and assist up. I went deeper here than without. I'll see how my knees respond. Then I did ab static hold and triceps plank stretch. Finished with split squats off the ground. I used to always do them on a box, thinking I couldn't do them off the ground. Suprise, suprise, my legs have gotten stronger after all this hard work! :)

Nutrition/Weight:

180.6

Thu 10/21/21 - Full Body (SDH - Deadlift)

Garage Gym

(Pullups)5,10x5,15x5,20x5,25x5,5

(Deadlift)225x5,245x5,275x5,295x5,5,5

(OHP)95x5,105x5,115x5,5,5

(FeetUpBench)125x10,135x10,145x10,155x10,10

(StepUp)4x10

(LatRow)50x10,60x10,10,10

68 mins

Started with pullups and first set at body weight didn't feel great. They felt better as I warmed up and worked to 2 top sets @25#. Last set @PRE9. Next I supersetted deadlift and OHP. Deadlifts also didn't feel great warming up. I did 2 sets at 135 because lower back felt tight, felt akward getting into setup position. But things started feeling better as I wnet and ended up being pleased with how it ended. OHP was OK. 

Next I supersetted feet up bench and step-ups. I went lighter on bench than earlier in the week, but that's probably because I benched heavy yesterday. Finished up with some lat rows on the pull down pully. I liked these a lot. Felt it in back and tri's quite a bit.

Nutrition/Weight:

182.0