First Real Work Out

On Tuesday I did my first real work out on quite a while. It is now two days later and I'm still paying for my over enthusiasm. Here is what I did.

Speed Bench Day

Speed Bench - 8 sets, 3 reps, 205lbs
Inclined Dumbbell Press - 3 sets, 6 reps, 80-100lbs
Dips - 3 sets, 6 reps 90-40lbs assistance
Chin Ups - 4 sets, 6 reps, 130lbs assistance
Standing Military Press - 3 sets, 6 reps, 135-155lbs

After the work out I felt very good. It was great to feel pumped up again.

Today I had so much yard work to do I couldn't make it to hit speed squats and deadlift. So while BBQing diner I pulled out my 80lbs dumbbell that has been hiding in my shed all winter and did some single arm standing presses. I modified this dumbbell with a 2 inch diameter handle. It works great for improoving my grip strength. Right now my fore arms and shoulders feel awsome. The way I work out with it is simple. From the ground I grab the 2 inch handle, clean the weight to my shoulder then press it over head. If you have never tried this before you are really missing out on a great fore arm exercise. Till next time.

Snowdaddy

Back At Er'

I managed to drag my sorry self back to the gym today. I didn't do my scheduled work out. Here is the way I handled My first day back.

Bike - 5 min

Bench Press - 135lbs/12 reps, 225lbs/6 reps, 275lbs/4 reps, 305lbs/1 rep
Squats - 135lbs/12 reps, 225lbs/6 reps, 315lbs/2 reps
Sumo Deadlifts - 315lbs/2 reps, 405lbs/1 rep
Deadlifts - 455lbs/1 rep

I was very surprised at the 305lbs for a single. I guess the lay off was a good thing. I'm not planing on going back too heavy right away because I'm leaving again for 2 months. When I'm there I'll be going at it hard and heavy. I'm hoping to come back stronger than ever. Stay tuned because I'll constantly be updating my blog.

Snowdaddy

I Feel Like A Slug

Because of a death in the family I haven't had the chance to even look at a weight in 2 weeks. We had to travel to Monteal in the family mini van. I haven't even had an internet connection in which to up date my blog. Last night I found a really cool video. I love to deadlift. This is a video of pure, raw power and the will to succeed. Watch the final lift. Any lesser man would have given up and dropped the bar. AWSOME!

http://www.irongame.com/videos/20060324/KonstantinKonstantinovs2006April2ndLatvianNationals405kg892lbDL925kg936lbDL430kg947lbDL.wmv