Wed 12/28/22 - Incline (Ida Lee Gym)

Ida Lee Gym

(Incline)125x6,145x6,165x6,145x6,6,6

(SeatRow)70x10,60x10,10,10,10

(DBDecline)50x12,60x10,75x8,8,60x10

(GobletSquat)40x10,50x10,60x10,70x10,10

65 mins

Ida Lee Gym in Leesburg.  Today would have been OHP day, but it's a hard setup in 1 rack for Sarah and I with the height difference, so we did incline instead. I worked up to a top set of 6, then backed off for 3 sets of 6.  We supersetted seated row with incline.  Next we supersetted DB decline with goblet squats.  The bench was really slick and we were sliding down the decline.  Made me thankful for the wonderful bench we have in our home gym.  It was nice going a little heavier on decline than I've been able to at home (lack of 5# increment DB's at the heavier weights), plus with good volume. The 60# backoff set at the end was paused reps and it was hard.  Went heavier on goblet squats than I have, they are much easier to hold onto than my hex DB's at home.  Solid WO.

Nutrition/Weight:

NA

Mon 12/26/22 - Squat/Legs (Ironbound Gym)

Ironbound Gym

(LegPress)90x10,10

(HackSquat)90x10,10,10

(DBBench)45x10,65x10,75x8,70x8,60x10,10

(Pull-ups)10,10,8,8

(DBInc)50x15,10,9

(Bicycle)3x25

68 mins

Ironbound Gym again.  Today was squat day, but the racks were taken and my lower back was feeling fatigued, so we started with leg press.  Surprisingly to me, this really put a LOT of stress on my lower back. Even light weights bothered it.  So I switched to an open hack squat machine.  Next we did DB bench, working up to a heavy set, then doing some back offs for 5 total working sets.  Next was some DB incline, then we finished up with some ab work.

Nutrition/Weight:

NA

Sat 12/24/22 - Deadlift (Ironbound Gym)

Ironbound Gym - in Williamsburg

(Deadlift)225x4,255x4,280x4,295x4,310x4,250x4,4,4,4

(Bench1Ct)135x6,155x6,175x6,185x6,155x6,6,6

(GobletSquat)55x10,10,10,10

(ShldrPress)50x12,60x10,8,50x9

68 mins

Ironbound Gym. Started with deadlift working up to a top set of 4, then taking off 20% for 4x4 back offs.  Top set was @RPE9, so I overshot a bit.  Next was bench, working up to a top set of 6@REP9, then. Backed off for 3x6 @RPE 7's.  Supersetted goblet squats with bench.  Finished up with iso shoulder press.  Solid WO.

Nutrition/Weight:

176.2

Wed 12/21/22 - OHP

Garage Gym

(OHP)75x6,85x6,95x6,6,6,6,6

(T-barRow)45x12,60x10,70x10,10,10,10

(Squat)75x8,95x8,8,8

(DBDecline)60x8,70x8,8,8

41 mins

Got through this one quickly.  Started with OHP and t-bar rows.  For OHP I worked up to something that felt like @RPE 7, then did 5 sets there, ended up @RPE8ish.  Finished with fairly light, controlled, squats, which felt pretty good today, and DB decline. Still loving decline.

Nutrition/Weight:

176.0

Tue 12/20/22 - GPP + Pullups

Garage Gym

(Pull-ups)5,5,5,5,5,5,5,5,4,4=48

(DBTri)30x12,35x10,10

(Curl)20x12,12,12

(Plank)3x40

(SeatDelt)10x3x10

(Crunch)3x15

28 mins

GPP started with pull-ups 10 mins EMOM.  Very solid, pleased with these.  Next was DB triceps, curls and plank circuit.  Finished with seated delt raises and crunches.

Nutrition/Weight:

175.4

Sun 12/18/22 - Deadlift

Garage Gym

(Deadlift)225x4,245x4,160x4,175x4,290x4,235x4,4,4

(Bench1Ct)165x3,185x2,195x1,205x1,215x1,150x5,5,5,5

(GobletSquat)35x10,50x10,10,10

(SteepDBInc)50x12,40x10,10,10

63 mins

Started with Deadlift for 4@8, -20% 3x4. I tend to take too large jumps before I'm really warmed up on DL I think and so today I took moderate jumps. It felt better, but took a while.  Top set of 290#'s was rated @7-7.5, but decided that was heavy enough today as I build the DL back up after focusing on pull-ups for a while.  I supersetted paused bench with DL, working up to 1@8, then 4x5 at something around 70% 1RM.  Not sure what 1RM is right now, but 150#'s was fine for the purpose today.  The heavier sets felt "heavy".  No surprise since I don't think I've done anything over 185#'s in months.  Felt good to move something a bit heavier.  I'll keep this in rotation as my shoulder tolerates it.  Finished up with some goblet squats and steep angle DB incline.  Solid WO.

Nutrition/Weight:

177.8 - dinner last night at Brazilian steakhouse Chima.  So good, ate SO much.

Sat 12/17/22 - GPP

Garage Gym

(PullDn)100x4x12

(Plank)4x40

(PushDn)55x4x12

(Curl)25x12,12,Hx12,12

(Hang)30,30,40,40

(StepDn)6"x4x10

(Squat)3x30

(Crunch)3x15

(Delt)10x3x12

45 mins

GPP day.  I kind of felt like doing pull-ups, but figured I'd give them a break after a lot of sessions over the last week, including the b'day challenge.  So I did pulldowns and planks. Pulldowns I did 2 sets overhand, 2 sets underhand grip.  Next I did pushdowns and curls (2 sets normal, 2 sets hammer curls).  Next I did a circuit of dead hangs (under and over grip), step downs from 2 45# bumpers, and deep squat holds. Finished up with crunches and delts.  For delts I did a 10# plate on a rope and did raises from floor to overhead.

Nutrition/Weight:

175.8