Wed 7/27/22 - OHP

Garage Gym

(OHP)75x4,95x4,105x4,110x4,4,4

(Squat)115x7,125x7,135x7,7

(BOR)135x10,10,145x10,10

40 mins

Started with OHP, was ok, felt heavy.  Next was squat. Didn't feel great warming up, but ended up feeling really good. BOR bothered my R shoulder a bit.

Nutrition/Weight:

181.6

Tue 7/26/22 - GPP

Garage Gym

(PullDn)100x4x12

(Crunch)4x12

(PushDn)50x3x15

(Curl)25x3x10

(Hang)30,40,45,45

(Tibialis)15,12,10,10

30 mins

GPP day. I hadn't done Tibialis raises in a long time, and it showed.

Nutrition/Weight:

183.4

Sun 7/24/22 - Squat

Garage Gym

(Squat)135x4,165x4,185x4,165x4,4,4

(Incline)145x12,125x10,10,10

(DeficitDeadlift)165x8,185x8,205x8,8

57 mins

Started with squat working up to a top set of 4 reps @RPE8-9, then backed off for 3x4 @RPE8ish. Same weight as last week, but felt heavier and I did 2 sets at the weight.  Next I did incline for a top set, then backed off for 3x10.  Finished up with defecit deadlifts for sets of 8. Solid WO.

Nutrition/Weight:

185.2

Fri 7/22/22 - Deadlift

Garage Gym

(Deadlift)225x4,275x4,315x4,275x4,4,4

(LowInc)165x8,135x8,8,8

(Squat)95x10,105x10,125x10,10

50 mins

Back from 4 days in Chicago.

Started with Deadlift for 4@8-9, -10-15% 3x4.  Worked up to a heavy set of 4, then backed off for some volume.  Did pretty much the same thing for low incline. Warmed up, did a heavy set of 8 (bothered my R shoulder), then backed off for 3x8 for volume that didn't bother my shoulder.  Finished up with sets of 10 for squat. Was just going to do 95# for all sets, but just couldn't do it. Ended up 5# heavier than the week before. Gotta quit being scared of these sets of 10 :)

Nutrition/Weight:

185.0

Tue 7/19/22 - GPP

Hilton Chicago Gym

(DBTri)30x12,35x10,10

(IsoCurl)20x12,25x10,20x12

(PullDn)110x10,10,10

(Plank)60,60,60

(Hang)45,45,45,45

(Squat)45,45,45,45

(DBShldr)40x12,12,12

(Bicycle)20,20,20

48 mins

GPP in the best hotel gym I've ever been in. By FAR!

Nutrition/Weight:

NA in Chicago

Mon 7/18/22 - OHP

Garage Gym

(OHP)95x4,105x4,115x4,4,4

(Squat)95x7,115x7,125x7,7

(BOR)135x10,10,10,10

26 mins

Really fast WO, supersets, short rests.  Then mowed front lawn and got to the airport for flight to Chicago for ASI Show.

Nutrition/Weight:

183.2

Sat 7/16/22 - Squat

Ironbound Gym

(Squat)135x4,155x4,175x4,185x4,4

(Incline)135x8,8,9,8

(RDL)185x8,195x8,8,205x8

53 mins

Ironbound gym, love working out here. Started with squat and it felt SO good. Heavier than I've been since layoff and being sick. I started with flat bench, but it really bothered my shoulder so I switched to inclinde and did 4 sets of 8 (miscounted one set). Finished with RDL's while sara did deadlift. Solid WO.

Nutrition/Weight:

In Williamsburg