Thu 8/31/23 - Upper 2

Garage Gym

(Decline2CT)115x6,135x6,170x6,6,150x6,6,6

(Pullups)6,6,6,6

(DBInc)50x10,10,10

(SealRow)30x10,10,10

(PushDn)50x10,10

(Curl)25x12,Hx12

46 mins

Started with 2 count paused decline.  Plan was 6@ REP8, -15% 2-3x6.  170# felt good so I did 2 sets there, second set was @8, so I dropped 12% for 3x6.  Solid pressing for me. Next I did pull-ups. Taking it easy here even though they felt really good today.  Next was DB incline and seal rows for 3 sets each.  Finished up with some arm work.

Nutrition/Weight:

178.0

Tue 8/29/23 - Upper 1

Garage Gym

(BenchLarson)125x8,135x8,145x8,8,8

(PullupsRing)6,6,6,6

(DBShldr)45x10,10,10

(DBRow)35x10,45x10,10

(IncCurl)25x10,20x10,20Hx10

(PushDn)60x10,10,10

37 mins

Started with Larson bench press, which is a bench press where feet are straight out in front, off the floor.  This takes away leg drive and is definitely harder.  Felt good on these and did pullups on the rings with them.  Pullups haven't felt easy.  Next was DB shoulder press and DB rows.  Finished up with 3 sets of incline curls and pushdowns. Decent work in amount of time.

Nutrition/Weight:

180.4

Sat 8/26/23 - Upper 2

Garage Gym

(Decline2CT)125x6,145x6,165x6,155x6,6,6

(Pullups)6,6,6,6

(DBInc)50x8,8,8,10

28 mins

Feeling pretty beat up and this was my 3rd upper WO this week, so I just stuck with a few basic movements.  Started with 2 count paused decline working up to 6@RPE 8, then took off 5% and did 3x6.  Pauses felt good.  Then I finished up with pull-ups and DB incline for 4 sets each.  Pullups didn't feel as easy as earlier in the week.  Quick WO in under 30 mins, some decent work in there.

Nutrition/Weight:

178.8

Fri 8/25/23 - Lower (Deadlift)

Garage Gym

(GobletSquat)25x10,35x10,45x10,10,10

(HangLegRaise)4x10

(Deadlift)135x4,165x4,190x4,210x4,225x4

(Plank)4x30

(HingeSquat)8"x10,10,10

(Tibialis)3x15

(SplitSquat)5,5

40 mins

Started with goblet squats and hanging leg raises. Squats were harder than I thought they'd be with this weight.  Next I did deadlift and planks.  Hayden has been deadlifting and so I thought I'd better start back up so I can deadlift with him.  Gawd, this felt heavy.  Lots of work to do here.  Next I did hinge squats and tibialis raises.  Finished with some split squats and 30-second knee stretches.  I could feel a twinge in my inner left quad/groin.  Not bad, but I know it's going to hurt tomorrow.

First time I've deadlifted since January.  That session was (Deadlift)205x6,225x6,255x6,275x6,225x6,6,6.

Nutrition/Weight:

178.6

Thu 8/24/23 - Upper (w/ Sarah)

Garage Gym

(Bench2Ct)125x8,145x8,165x8,175x8,150x8,145x8

(PullupsRings)6,6,6,6

(DBShldr)45x10,10,10

(InvertRow)3x10

(IncCurl)25x12,12

(DBTri)30x10,10

(Plank)3x30

50 mins

Worked out with Sarah. Started with long paused bench. Plan was to work up to 8@RPE 8, then back off for some volume. I probably hit @RPE 8 with 165, but bumped to 175# and Sarah had to help me on the last rep @RPE 11.  Backed off 15% and that was @RPE 9.5. Backed off again and hit @RPE 9.  Done.  Supersetted with ring pull-ups.  Next was shoulder press and inverted rows. Finished up with arms and planks.

Sarah is still doing great.  Can still do pullups ~5 months pregnant.

Sarah and I also walked T to school this morning. 2.6 miles there and back in ~45 mins.  Plus a stop for a few trips down the slide at the playground.

Nutrition/Weight:

179.8

Tue 8/22/23 - Upper

Garage Gym

(Decline)115x6,135x6,155x6,6,6,6,6

(Crunch)4x12

(Pullups)6,6,6,6

(Plank)4x30

(DBInc)50x12,12

(SealRow)30x10,10

(PushDn)60x10,10

(HCurl)25x12,12

44 mins

Started with decline (feet up and paused) working to sets @RPE 7ish and supersetted with crunches.  Next I did pull-ups and planks.  Trap feeling better, pull-ups felt really smooth, but still only did sets of 6.  Next was DB incline and seal rows.  Finished up with some arm work.  Still taking it easy as trap/upper back heals.

Nutrition/Weight:

182.0

Sun 8/20/23 - Upper (w/ Hayden)

Garage Gym

(CGBP)75x8,95x8,115x8,120x8,130x8,150x8

(PullDn)85x12,110x10,120x10

(ArnoldPress)20x10,25x10,10

(DBRow)30x10,10

(IncCurl)25x10,10

(PushDn)35x12,12

62 mins

Walked 2.5 miles in the morning w/ Taryn so Sarah could catch up on some rest.  Hayden was doin an upper WO today, and even though I did some upper work yesterday, I did another today so I could work out with him.  Neither WO was very heavy or taxing.  Trap starting to feel better.

We started with bench press, I did close grip and worked up with him, then did 2 heavier sets as he backed off.  Next we did pulldowns.  Hayden should be able to do pull-ups soon I think.  Next we did shoulder press and DB rows. I did Arnold presses for shoulders.  Finished with some arm work.  Alway enjoy working out with Hayden.

Nutrition/Weight:

180.8