A Top 40 Weightlifting Blog

Sunday, June 24, 2018

Catching Up

This last week has been pretty good. I have pushed my limits even more. Tuesday wasn't very exciting. Wednesday I finished my course early and decided to go for a walk. My daughter joined me and we managed 10.2km. It took us 2 hours. later that evening I did an additional 4km with my wife. Thursday morning I went for a walk and again in the evening. Friday was a sports day at work. Instead of taking part in golf, soccer, or softball I decided to go for a walk/jog. I walked the first 2.7km then walked/jogged the last 2.7km. I was really pleased with the amount of jogging I did. Saturday was the Manitoba Powerlifting Provincials. I didn't do much walking but I ran numbers and coached two lifters. By the end of the day I was spent. Today I went shopping with my lovely wife. I did a bit of Bench Press in the evening 6 sets/6 reps/225lbs. After that I went for a walk around the block 63 minutes. My Body weight this morning was 290lbs.

Monday, June 18, 2018

Pushing the Limits

This morning I went for a walk / jog of 2km. My average pace was 10:45 min / km. Much better than previously. After class and a little supper I went out to the garage for some back exercises.

Alternate the following
Bent Over Barbell Rows - 6 sets/12 reps/135lbs.
Cable Lat Press Downs - 6 sets/12 reps/25kg.
Inclined Dumbbell Triceps Extensions - 6 sets/12 reps/20lbs.
Barbell Shrugs - 6 sets/12 reps/135lbs.

After the back work I decided to push my limits a bit. If it was overcast or a little cooler it may have been easier. The heat and the evening sunshine made the walk very warm. 5.78km, 1hr 20min. I didn't do any running but this walk still burned 1592 cal. After having a shower I'm feeling not too bad.


Sunday, June 17, 2018

More Walking

It's been a good week end. Friday Morning I went for the regular 2km walk around the block. Friday after class I came home and went out into the garage for some Bench Press.

Light Stretching.
Bench Press - 2 sets/12 reps/135lbs, 225lbs/6 reps, 5 sets/1 rep/315lbs, 225lbs/8 reps.

Walking/Jogging - 4.5km @11:29/km pace.

I did a lot more jogging during that 4.5km. The pace shows.

After that I got a shower and went to the airport to pick up my lovely wife. She was gone for over a month and I am so very pleased to have her home.

Saturday morning I got up and went to the Strength Club with my son.

Saturday morning body weight 290.5lbs

Leg Swings and Lots of Stretching.
Squats - 2 sets/6 reps/bar, 2 sets/6 reps/135lbs, 2 sets/4 reps/225lbs.

At that point I felt a pull deep in my left hamstring. Time to stop.

The rest of the day I just took it easy and went shopping with my wife and kids.

This morning I slept in as it is Father's Day. Lots of sleep felt great. Today my daughter had a basket ball game. After that we came home and started supper. I went out to the garage and did some weight training.

Alternate the following.
NG Bench Press - 6 sets/12 reps/135lbs.
Seated Dumbbell Hammer Curls - 6 sets/12 reps/35lbs.
Inclined Dumbbell Flys - 6 sets/12 reps/35lbs.
Standing Side Laterals - 6 sets/12 reps/15lbs.

After weights I had a lovely steak diner made by my wife. Then I convinced her to join me on a 4.6km walk. It took just over an hour. I was great to have some company especially my sweetheart.


Thursday, June 14, 2018

Squats and Lots More Walking

Last week was kinda rough. I strained my neck and the muscles in the back of my head knotted up. I had a few nights where I couldn't sleep because it hurt so much. I went to the hospital Monday morning and the Dr gave me an injection right into the back of my head. Within a few hours it started to feel better. Within a couple of days I'm back to normal.

Tuesday I walked 2km in the morning before going to work and 4.6km in the evening.

Wednesday I walked 2km in the morning and 3.8km in the evening.

Today I walked 2km in the morning in the evening it went something like this,

Leg Swings and Stretching
Squats - 2 sets/6 reps/bar, 2 sets/6 reps/95lbs, 3 sets/6 reps/135lbs, 3 sets/8 reps/135lbs.
Leg Extensions - 70lbs/16 reps, 3 sets/16 reps/105lbs.
Walking - 4.5km

Watching my macros lately has really been showing amazing results. Body Weight this morning was 292lbs. 63lbs lost so far.


Thursday, June 07, 2018

More Walking

Tuesday morning I woke up and my neck was very stiff. So much that it was difficult to swallow. Tuesday and Wednesday I didn't do very much because my neck was bothering me that much. Today everything is feeling better. not 100% mind you, just better. With that I decided to go for a walk.

Walk - 5.3km, 1hr 6 min.

It's 28 deg C outside but there is a little bit of a breeze that's nice. This morning I weighed 295.5lbs.


Monday, June 04, 2018


Spent some time beating the streets today. This morning I went the standard 2km around the block. This evening I was a bit stressed out from being an adult. I didn't want to walk but I thought it would make me feel better. It did. 4.5km, 55minutes. This morning I weighed 298lbs. Getting lighter and feeling better.


Sunday, June 03, 2018

Strength Club and Walking

Today I went to the Strength Club. Nothing special. I was training some new lifters so I got distracted and my motivation disappeared.

Leg Swings and Stretching.
Squats - 2 sets/6 reps/bar, 2 sets/6 reps/135lbs, 2 sets/6 reps/185lbs.
Bench Press - 3 sets/12 reps/135lbs.
Ab Sling Knee Ups - 5 sets/12 reps.

At least the core work with the Ab Slings was good.

When I got home I had had to study for a little while then I went for a walk.

Walk - 5.8km

One of my best walks to date. I feel better for doing all that cardio. It took over and hour and burned a lot of calories.


Friday, June 01, 2018

Great Day Of Training

This morning I got up early for a walk. The typical 2km around the block. Today I spent the day sitting in a classroom. Not too much activity there. This evening was a different story.

Leg Swings and Stretching.

Super Set the following

OH Squats - 2 sets/6 reps/bar, 4 sets/6 reps/55lbs. (last set for 8 reps).
Standing Military Press - 2 sets/6 reps/bar/4 sets/6 reps/55lbs. (last set for 8 reps).
Burpees - 6 sets/6 reps. (last set for 8 reps)

After that I really wanted to go for another walk.

Walking - ~6km, 1hr 5min.

My Fitbit says I burned over 1000 cal. There was a section of bike path I pushed myself and ran from one end to the other it was about 600m. That is really good for me currently. In about a month from now if everything keeps going well that will be nothing. Feeling good.


Wednesday, May 30, 2018

Catching Up

I have been busy and unable to enter my blog. Today I finally have a chance to catch up.


I got up at 0500hrs to go for a walk/jog. 2km around the block.

At work we had PT at the end of the day.
Squats - 3 sets/8 reps/bar, 2 sets/6 reps/70kg, 2 sets/4 reps/100kg, 140kg/1 rep, 160kg/1 rep, 70kg/8 reps.

After work I went for a walk with my daughter. This time we went a bit farther. 3km.


I woke up earlier than planned. With that extra time I went for a longer walk. 4km.

I had to work late so I didn't get home until much later. I really wanted to work out so I did some upper body training in the garage.

Light Stretching and Bench warm ups.

Alternate the following;
Narrow Grip Bench Press - 4 sets/6 reps/225.
Inclined Dumbbell Flies - 4 sets/12 reps/40lbs.

Alternate the following
Normal Bench Press - 4 sets/6 reps/225lbs.
Dumbbell Triceps Ext - 4 sets/12 reps/20lbs.
Inclined Dumbbell Biceps Curls - 4 sets/12 reps/20lbs.

Although It wasn't heavy all the exercises really gave me a good pump. I didn't go for a walk in the evening but I still got my step goal on my Fitbit.

This morning I went for a walk around the block. 2km. When I took my son for guitar lessons I went for another stroll tonight around the neighborhood and got my step goal plus a bit more.

 This morning I weighed in at 300.5lbs. Tomorrow I should be under that magical 300lbs. Ya Me!!!


Sunday, May 27, 2018

Bench Press and RCAF Walk

Today was a nonstop day of activity. Up early to go to the Strength Club then take part in the RCAF family 3km walk. We had to park about 1km from the gym so this also added to the adventure.

Walking - 1km to the club.
Light Stretching.
Bench Press - 135lbs/12 reps, 2 sets/6 reps/225lbs, 2 sets/2 reps/295lbs, 3sets/1 rep/345lbs, 225lbs/8 reps.
Walking - 3km RCAF family walk + 1km back to the car.

At this point I had to rush home to then go to my kid's basket ball games. This week was a really good week of activity that will for sure aid in my quest to lose weight.


Saturday, May 26, 2018

Mobility, Squats and Walking

My hips, hamstrings, and lower back are tight so I spent most of the time working on mobility with very light Squats.

Leg Swings, Stretching, and Foam Rolling.
Squats - 4 sets/6 reps/bar, 4 sets/6 reps/95lbs.
Lying Leg Curls - 4 sets/12 reps/35lbs, 4 sets/12 reps/45lbs.

Not much but my posterior chain feels much better. All reps were very controlled and dynamic.

After the weights I went for a walk with my daughter. We went a bit farther than the normal walk around the block. It takes about 2000 steps around the block. I achieved 3300 steps today. My guess is we walked about 3.3km.


Friday, May 25, 2018

Bench Press and Back

Wednesday I got out into my garage late. I wanted to keep the momentum from Tuesday.

Light Stretching.
Bench Press - 135lbs/12 reps, 8 sets/6 reps/225lbs.
Dumbbell Side Laterals - 4 sets/12 reps/20lbs.
OH Plate Ext - 4 sets/12 reps/45lbs.

In the morning I went for a walk around the block then repeated the action again after weights. Again I met all the goals of my Fitbit.

Yesterday I walked in the morning and again in the evening and met all the goals of my Fitbit.

Today so far I've walked before going to work. During lunch I went to the Strength Club and did some back exercises.

Light Stretching.
Deadlifts - 4 sets/6 reps/70kg.
Bent Over Barbell Rows - 4 sets/6, 8, 10, 12 reps/70kg.
Reverse Grip Barbell Curls - 4 sets/12 reps/55lbs.

I also plan on walking around the block again this evening.

I'm feeling good about the extra exercise. I am changing my training yet again. I am not a competitive powerlifter anymore. I am trying to lose weight to feel and look better. So, I guess you could say that I am a body builder. Not a very good one, have you. If that's the case then I need to start training like one. I'm looking forward to the variety in my training.


Tuesday, May 22, 2018

Training On Track

Today is the first day of training that suits my new goals and aspirations. I am not a Powerlifter anymore. I'm not a competitive athlete anymore. I am just a middle aged fat man interested in losing 80lbs and leading a healthier lifestyle.

This morning I walked/jogged around the block. This evening I did weight training and walked again. I'm feeling the fat should just melt off me.

Squats - 2 sets/8 reps/bar, 8 sets/6 reps/135lbs.
Leg Extensions - 3 sets/12 reps/35, 70, 105lbs.
Lying Leg Curls - 3 sets/12 reps/35, 70, 60lbs.

After lifting I walked around the block again. I just hope I'm not too stiff and sore tomorrow.


Sunday, May 20, 2018

Squats, Walking, Bench Press and Skipping

Today is my Anniversary. I've been married to my best friend for 18 years. I love you more now and more tomorrow than ever before.

Yesterday evening I decided to get out into the garage for some Squats.

Leg Swings and Stretching.
Squats - 2 sets/8 reps/bar, 2 sets/8 reps/135lbs, 225lbs/4 reps, 315lbs/1 rep, (knee wraps) 315lbs/3 reps, 315lbs/1 rep, 335lbs/1 rep, 335lbs/2 reps, 335lbs/1 rep.

OMG! That felt HEAVY! But, wasn't I was embarrassed how pathetic my effort was. I know why I wasn't on form. My sleep this week has been horrible. I've been a week at trying to get used to a new CPAP machine and I haven't been sleeping. My strength is showing it bad. After the crappy Squats I decided to go for a walk/jog around the block.

Today was Bench Press and I went to the Strength Club.

Bench Press - 135lbs/12 reps, 185lbs/8 reps, 225lbs/6 reps, 295lbs/3 reps, 5 sets/1 rep/345lbs.
Titan Ram Bench Press - 2 sets/6, 8, reps/295lbs.
Skipping - 4 sets/110, 120, 130, 140 reps.
OH Plate Ext - 2 sets/12 reps/45lbs.

Bench Press was pretty good. Still no where near as strong as I used to be. I decided to up the intensity a little and enjoy the wonderful warm, sunny weather by skipping out doors. I'm glad I did. Tonight I will be sitting in my garage, listening to records and enjoy some beer.


Wednesday, May 16, 2018

Deadlifts, Bench Press and Walking

A really productive evening with regards to training.

Leg Swings and Stretching.
Deadlifts - 2 sets/6 reps/135lbs, 225lbs/4 reps, 315lbs/4 reps, 2 sets/1 rep/405lbs, 3 sets/1 rep/455lbs, 405lbs/2 reps, 315lbs/6 reps.
Bench Press - 135lbs/12 reps, 6 sets/6 reps/205lbs.

455lbs Deadlift Video

My previous competitive powerlifter strength is practically gone. I don't think I could even manage 500lbs in the Deadlift right now. 455lbs felt quite heavy. I had a nice surprise when I put on my belt. 4 spare holes!!! Still losing weight. 308lbs BW.

After weights I went for a walk around the block. I equals about 2km.

Feeling AWESOME!!!


Sunday, May 13, 2018

Bench Press and Parkour

Yes I said Parkour. After training Bench Press in the garage I took my kids to the p'ark. There we played tag jumping and running over the many obstacles that are there. I'm still too fat to catch any of my kids but it was fun to finally be able to jump and run again.

Light Stretching and Mobility Work.
Bench Press - 2 sets/12 reps/135lbs, 185lbs/8 reps, 225lbs/6 reps, 275lbs/4 reps, 315lbs/1 rep, 4 sets/1 rep/335lbs, 345lbs/1 rep, 315lbs/3 reps, 225lbs/6 reps.

I don't really know how long we were goofing around at the park but we did walk for about 5km. During the walk we stopped at the playground for fun and games. Or, should I say "GAINS".


Friday, May 11, 2018


Changing over today to working heavy singles instead of so much volume. A weak start but I had to start some where.

Leg Swings and Stretching.
Hip Work with Small Band.
Squats - 2 sets/8 reps/bar, 70kg/6 reps, 120kg/4 reps, 4 sets/1 rep/170kg, 185kg/1 rep, 70kg/6 reps.

At this point I was out of time and had to get going. I find Squatting much easier when I was heavy. Oh well, I just gotta keep working.


Wednesday, May 09, 2018

Bench Press

A rather stressful day at work today made me lift this evening. I was going to take tonight off after the crazy Deadlifts yesterday but no I didn't.

Light Stretching.
Bench Press - 135lbs/12 reps, 225lbs/6 reps, 10 sets/6 reps/275lbs.
Dumbbell Hammer Curls - 4 sets/12 reps/35lbs.
Cable Press Downs (Lats) - 4 sets/12 reps/25kg.
OH Plate Extensions - 2 sets/12 reps/45lbs.

I was surprised at my strength gains. Last Bench Press day was 260lbs. A 15lbs increase is pretty good. No where near my best but considering I am still losing weight, pretty good.


Tuesday, May 08, 2018


What a glorious day. Time to open the garage door and Deadlift!

Light Stretching.
Deadlifts - 135lbs/12 reps, 225lbs/8 reps, 10 sets/66 total reps/315lbs.

315lbs, 10 reps

I am totally pumped from doing this training today. I took my time and enjoyed every rep. After training I ate a keto friendly dinner and drank a few keto friendly beers. Ya me!!!


Monday, May 07, 2018


PT at work today was supposed to be ultimate Frisbee. It turned out to be too windy so they pulled out a soccer ball. After watching several players go down I decided to dismiss myself and went to the Strength Club. I didn't want to lift anything so I skipped.

Alternate the following
Skipping - 150, 110, 110 reps.
Ab Sling Knee Ups - 3 sets/15 reps

Skipping Video

My heart rate got elevated for the entire time as I didn't take much rest between sets. Considering I haven't skipped in a while it felt pretty good.