Tue 12/5/23 - Upper 2

Garage Gym

(DBInc)50x12,60x8,8,8,8

(Pullups)10,6,6,6

(Decline)135x10,10,10

(T-Bar)80x10,10,10

(IncCurl)25x10,10

(DBTri)30x10,10

(DeadHang)30,30,30

(Crunch)3x15

36 mins

Still feeling a bit beat up, plus no carbs made for a not-as-easy-as-planned workout.  Started with DB incline and pull-ups.  Pullups were 1 hard-ish set, please 3 easy sets.  Next was decline and t-bar rows.  Then I did some arm work and finished with some dead hangs and ab work.  Elbows still cranky.

Nutrition/Weight:

178.4, down from 183.0 yesterday.

Sun 12/3/23 - Upper 1

Garage Gym

(Bench)135x6,155x6,175x6,6,6,6

(Pullups)8,8,6,6

(LowDBInc)50x8,8,8,8

(IncCurl)25x10,10,Hx10

(PushDn)60x10,10,10

42 mins

Feeling really beat up, tried to take it fairly easy today.  Started with bench for 4 top sets @RPE 8,8,8,9.  Then supersetted pull-ups and low DB incline, kept pull-ups "easy", but my elbows are SO tight and fairly sore.  Gotta heal them up quickly.  Finished with some arm work. Skipped pulldowns.

Nutrition/Weight:

181.0

Fri 12/1/23 - Upper 2

Garage Gym

(DBInc)50x10,60x10,70x10,9,8

(Pullups)10,10,10,10,10(50)

(Decline)145x12,9,7

(T-Bar)70x10,10,10

(IncCurl)30x12,Hx8

(EZSkull)75x10,65x11

50 mins

Worked out with Sarah, started with DB incline and pull-ups superset.  Incline was good.  I was only planning on doing 4 sets of pull-ups, but after I got 4 sets of 10, I decided to try a 5th.  Happy to get 5x10, but really felt it in my elbows the next 1-2 days.  Last hard pull-up WO before bday pull-up challenge.  Next we did decline and rows.  Finished with curls and EZ bar triceps.  Very good WO.

Nutrition/Weight:

177.0

Wed 11/29/23 - Lower

Garage Gym

(HingeSquat)5"x12,12,7"x12,12

(Crunch)4x15

(SplitSquat)5"x5,5,5,5

(DeadHang)30,30,45,45

(Squat)45x10,55x10,10

(Tibialis)17"x20,17,17

38 mins

+2 mile walk in 38 mins with Sarah.

I hadn't done a lower workout in a month since I've been running about 3x/week.  Started with hinge squats and crunches.  Left knee was a little sore on some of these, but not bad.  Next were split squat holds for 5 seconds, 5 reps per side for 4 sets.  I did 2 sets underhand, then 2 sets overhand hangs.  Finished up with squats and tibialis raises.  Squats were a little embarrassing, but after a bunch of quad work, these were hard enough for me today with just the bar and then 55 pounds.  I did the last 2 sets narrow stance on a slant board.  Definitely showed I hadn't squatted in a month, ugh.

Nutrition/Weight:

177.6

Tue 11/28/23 - Upper 1

Garage Gym

(Bench)155x8,175x8,165x7,155x8

(PullupsExplosive)3,3,3,3,3,3,3,3,3,3,3,3,3,3,3(45)

(LowDBInc)60x15,11

(PullDn)115x13,13

(EZSkull)65x15,9

(IncCurl)30x10,9

47 mins

Started with bench, R shoulder was feeling tight, and things just felt heavy.  Worked up to a top set @PRE9, then backed off twice. Ugh, felt hard.  Next I did explosive pull-ups.  Sets of 3 EMOM for 15 minutes.  Solid work here, every rep high chest-to-bar.  Next was 2 sets each low DB incline and pulldowns.  Finished with some arm work.

Nutrition/Weight:

179.0

Sun 11/26/23 - Upper 2

Garage Gym

(DBInc)50x12,12,12,12

(Pullups)6,6,6,6

(Decline)135x10,10,10

(T-bar)60x10,10,10

(IncCurl)25x12,Hx10

(OHTri)60x15,12

30 mins

Worked out with Sarah again.  I was feeling a bit beat up, so we went a bit lighter and lower RPE, but moved through the WO in 30 mins, so it wasn't "easy".

Nutrition/Weight:

184.0

Fri 11/24/23 - Upper 3

Garage Gym

(DBBench)50x12,60x10,70x10,80x9, 70x10,10,8

(Pullups)6,6,6,6,6,6,6,6,6(54)

(DBShldr)40x12,45x10,10

(InvertRow)3x8

(IncCurl)30x10,25Hx9

(DBTri)35x12,8

62 mins

Worked out with Sarah again today.  Started with DB bench and pull-ups. Did DB bench so we could superset with pull-ups on the bar. For pull-ups I did sets of 6 until I got over my age in reps.  I haven't done anything over about 40 pull-ups and wanted to get the volume up.  All sets were quite sub-maximal.  Next we did shoulder press and inverted rows on the rings. Finished up with some arm work.  Solid work.

Nutrition/Weight:

182.0