Fri 9/30/22 - Deadlift

Garage Gym

(Deadlift)225x4,250x4,275x4,4,4,4

(Bench)185x6,155x6,6,6,6

(SplitSquat)20x10,25x10,30x10,35x12

(DBShldr)45x18,35x10,25x10,20x12

54 mins

Started with deadlift working up to 4 sets of 4 reps @RPE7-8ish. Still working back up after back injury, feeling good about this.  Supersetted bench with DL. I worked up to a top set @RPE8, then backed off 15% for 4x6. Shoulder feeling pretty good and I am pleased about the top set @ 185#.  Then I did split squats with DB's and finished up with a giant/drop set of DB shoulder (steep incline) starting at 45# for AMRAP and just working my way down the ladder to failure.  Solid WO.

Nutrition/Weight:

184.2

Thu 9/29/22 - GPP + Cardio

Garage Gym

(ShldrPrehab)

(SkullCrusher+CGPress)45x25/20,15/20

(EZCurl)30x17,20x10,10x15,10DBx10

(Hang)4x30

(Plank)4x30

30 mins

2.5 mile walk in 45 mins

75 mins total

Walk in the morning, GPP at lunch.

Nutrition/Weight:

183.4

Wed 9/28/22 - OHP

Garage Gym

(OHP)65x6,85x6,100x6,90x6,80x6,70x6,60x6,50x6,45x6

(Squat)45x15,60x15,15,15

(T-bar)70x10,10,10,10

(DBInc)60x12,60x8,40x10,30x10,20x12

44 mins

Started with overhead press working up to 6@RPE 8, then drop sets reducing by 10# all the way down to the bar, all to about failure. Next was Squat with narrow stance, heels up on a 2x4 for sets of 15 reps. Light weight, but hard!  Supersetted squats with t-bar rows.  Finished with a giant/drop set on DB incline.  Good WO.

Nutrition/Weight:

183.4

Tue. 9/27/22 - GPP

Garage Gym

(PullDn)100x15/+4,4,4,4,4,4

(PushDn)50x20/+5,5,5,5,4

(Curl)20x15/+5,5,5,15x5,5,5

(Tibialis)15/+5,5,5,5,5,5

(Plank)4x30

(Hang)4x30

(Squat)4x30

40 mins

GPP day, high-volume myo-rep sets for most of the movements.

Nutrition/Weight:

184.6

Mon 9/26/22 - Squat

Garage Gym

(Squat)115x4,135x4,155x4,165x4,140x4,4

(Bench)165x10,140x10,10

(DBSLDL)25x10,30x10,35x10,10

(DBInc)50x10,40x10,30x10,20x12

47 mins

Started with squat, knees beat up from hiking and stuff this weekend, but surprisingly felt pretty darn good during squats today after warming up.  Worked up to a set @RPE 8ish and then backed off for 2 sets. Next I supersetted bench and DB SLDL.  Bench I worked up to a top set of 10 reps @RPE 8 (5# heavier than last week, and lower RPE) and then backed off 15% for 2x10.  SLDL I did DB's and pushed them out in front of me at the bottom to target the hamstrings. It worked, can feel it in my hamstrings big time right now as I write this.  Finished up with a giant set of DB incline, just resting long enough to write reps in notebook and grab other DB's. Solid WO.

Nutrition/Weight:

185.4

Sat/Sun 9/24 & 9/25 - Plum Orchard Campground and The Orchard at Altapass

 Great weekend camping, hiking (Linville Falls) and apple picking.  Weather was amazing, campground was awesome, orchard had wonderful views.

Fri 9/23/22 - Deadlift

Garage Gym

(Deadlift)225x4,245x4,260x4,4,4

(Bench)150x6,165x6,175x6,150x6,6,6

(SplitSquat)40x10,50x10,60x10,10

(DBShldr)35x20,25x10,20x10,15x12

47 mins

Started with deadlift and still working back up after after my back injury. Felt good with this as another progress step forward. Supersetted with bench where I worked up to a set @PRE8, then backed off 15% for 3 sets. Next I did split squats with DB's.  Finished up with a giant set of DB shoulder press.  Rested just enough to pick new DB's and jot down weight/reps. Took each set to near failure.

Nutrition/Weight:

180.8