A Top 40 Weightlifting Blog

Saturday, August 18, 2018

More Bench Press

Yesterday was more than busy but I still had a few hours to work out.

Light Stretching.
Bench Press - 135lbs/12 reps, 4 sets/6 reps/225lbs, 2 sets/8 reps/225lbs.
Cambered Bar Curls - 6 sets/12 reps/60lbs.

Good Chest and Biceps pump. Not much more to say beyond that.


Thursday, August 16, 2018

Bench Press, Walking and Squats

On Tuesday I did some Bench Press and Walking.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/6 reps, 6 sets/1 rep/300lbs, 2 sets/6 reps/225lbs.
Dumbbell Triceps Ext - 6 sets/12 reps/20lbs.
Dumbbell Curls - 6 sets/12 reps/20lbs.
Dumbbell Side Laterals - 6 sets/12 reps/15lbs.

I went for a walk before weight training. I've also increased my protein and I'm noticing a difference in my muscle mass already.

On Wednesday I went for a stupid long walk with my daughter. 10km, 2.5hrs.

Today I did some Squats and then went for a walk with my kids to do some shopping.

Squats - 2 sets/6 reps/bar, 2 sets/6 reps/135lbs, 225lbs/3 reps, 4 sets/1 rep/315lbs, 2 sets/8 reps/135lbs.

My Squats lately have been less than weak. 315lbs felt heavy and not a smooth at it should. Oh well, something to work on.


Monday, August 13, 2018

More Entries

With the summer season quickly coming to an end I have to think about how I'm going to maintain my calorie furnace. The only way to really do this is to slow down on the walking and increase the weight training. As it gets colder the garage won't be an option either. Training at the 17 Wing Strength Club is about my only other option. With the increase in weight training I will start to make more blog entries to follow my progress.

Today I went into work early to work on Sumo Deadlifts and to go for a walk before work.

Leg Swings and Stretching.
Sumo Deadlifts - 4 sets/6 reps/70kg, 4 sets/3 reps/100kg.
Sumo Deadlift Video
Sumo Rack Pulls - 3 sets/3 reps/120kg.
Walking - ~4.5km, ~1hr.

A really good training day and I will post more frequently. I am still losing weight. BW this morning was 273.5lbs.


Monday, August 06, 2018

Checking In

It's been almost a month since my last post. I'm not a Powerlifter any more so there isn't much to comment on. Even though my powerlifting has come to an end I am still working towards other goals. First and foremost my weight is down. Significantly down. This morning I weighed in at 275lbs. A real milestone for sure. I am also doing much more walking. Last week I accumulated over 100,000 steps. Today I went for a long walk and managed 11.5km. Being lighter BW definitely helps with walking greater distances. I will try to make more posts in the future. But, for now just know that I'm making excellent progress towards my new goals.


Monday, July 09, 2018

Pre Powerlifting Weight

I really don't have any training to speak about but my consistency has been really good. I have been keeping active and my fitbit is keeping track over everything. This morning I went for my standard walk around the block, 2km. Tonight my lovely wife and I went on a good long walk. 5.85km. This morning I weighed in at 283lbs. My first competition in 2005 I weighed 284lbs. As the post title states I'm the lightest I've been in 13 years. Lets keep this ball rolling.


Monday, July 02, 2018

Fun Day

With Canada Day being on a Sunday (I was also working all day) today is a holiday. We got together as a family and went out for breakfast then went for a walk around the Assiniboine park. I love being lighter in body weight. It allows me to goof off lots more. I can run and jump and really fool around with my kids. We walked about 5km in the park not to mention all the running and jumping I did. Fun stuff.

When we got home my lovely wife assisted me in changing the snow tires on our van to summer tires. I know it's late in the season but we really didn't have time before now. We also took the van to get washed. At least it looks great now on the outside.

After that I BBQ'd some hamburgers and sausages for supper. The evening was slow so I cracked a beer and set up some weights in the garage.

Narrow Grip Bench Press - 135lbs/12 reps, 6 sets/12 reps/185lbs.
Inclined Dumbbell Extensions - 6 sets/12 reps/20lbs.
Inclined Dumbbell Flys - 6 sets/8 reps/20lbs.

I supper set each exercise. The Inclined Flys were done slow to stretch the concentric portion of the movement and dynamic during the eccentric portion. After the weights I decided to cap off my day with the standard walk around the block. Lots of calories burnt today.


Saturday, June 30, 2018

Squats and Bench Press

It's almost not worth while calling them what they are. The weights I'm moving lately are very meager. Doing the movements is helping with the weight loss for sure.

Leg Swings and Stretching.
Squats - 2 sets/6 reps/bar, 3 sets/6 reps/135lbs, 3 sets/8 reps/135lbs.
Bench Press - 6 sets/12 reps/135lbs.
Hammer Curls - 2 sets/12 reps/30lbs.
Inclined Triceps Ext - 2 sets/12 reps/20lbs.

I tried something a little different during the last two sets of Squats. I connected my lifting straps to the bar and used them like using a safety squat bar. It worked better than I thought and I will try it again.


Friday, June 29, 2018

Wednesday and Thursday

Wednesday I went for a walk in the morning. I was wanting to go on a longer walk but the humidity was ridiculous. 2km was all I managed. That evening I was busy and never got a chance to do anything else.

Thursday was much better. I went on a bike ride with my daughter which was really cool. In the afternoon I sat out in the garage and my large tire in the back yard started calling my name. I rolled it onto the driveway and proceeded with the following.

Skipping - 130 reps.
Sledge Hammer  Swings - 10 reps/side.
Skipping - 150 reps.
Sledge Hammer Swings - 10 reps/side.
Skipping - 150 reps.
Sledge Hammer Swings - 12 reps/side.
Skipping - 150 reps.
Sledge Hammer Swings - 15 reps/side.

Lots of calories burned in the heat of the day. As I lose body weight and strength my cardiovascular fitness is getting better.


Tuesday, June 26, 2018

Keeping Active

Sunday, Monday, and Tonight I went for a walk with my lovely wife. Each evening we went 5km. In the while leading up before the walk this evening I was out in the garage working on my Squat technique and mobility. I messed around with lots of sets of 5 reps working on stance width, foot placement, bar placement, and trying to keep upright. I also did 5 sets of 15 reps of Stability Ball Sit Ups. Body Weight this morning was 288.5lbs.


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.