A Top 40 Weightlifting Blog

Tuesday, June 29, 2010

600th Post!!!

Wow!!! Where does the time go. 600 posts!!! Today was my first work out with bands. I kept things simple but still had a great work out.

Warm Up - 5 minutes Stationary Bike.

Bench Press with Light Bands (-45lbs @ chest, +/-0lbs @ lock out) -
135lbs/12 reps, 225lbs/8 reps, 313lbs/3 reps, 335lbs/1 rep, 335lbs/1 rep, 225lbs/12 reps.

5 minutes Stationary Bike.

Bench Press with Light Bands - 225lbs/12 reps.

5 minutes Stationary Bike.

Bench Press with Light Bands - 225lbs/12 reps.

I would have gone longer but had to get my kids from school. Next work out, Back.


Monday, June 28, 2010

Sweating with Squats

Another aerobic based work out with some compound movements thrown in.

Stationary Bike - 15 minutes.

*Super Set the following (3x)*

Squats - 125lbs/12 reps, 145lbs/14 reps, 165lbs/16 reps.
Standing Calf Raises - 125lbs/12 reps, 145lbs/14 reps, 165lbs/16 reps.
Lying Leg Curls - 70lbs/12 reps, 70lbs/14 reps, 70lbs/16 reps.
Leg Extensions - 70lbs/20 reps, 70lbs/24 reps, 70lbs/26lbs.
Stationary Bike - 5 minutes.

The whole work out took about 1 hour. It's raining like crazy outside today and the humidity is very high. I was soaked through everything when I was finished. The cardio work is getting easier. Thats the whole idea.


Friday, June 25, 2010

Aerobic Back

Up at 0410hrs this morning to get in a work out. Actually all my work outs this week have been at "O Dark Hundred".

*Repeat following 3 times with minimal rest*

Stationary Bike - 5 Minutes (med-high intensity).
Bent Over Barbell Rows - 135lbs/12 reps.
Dumbbell Rows - 85lbs/12 reps per side.
Barbell Curls - 75lbs/12 reps.

The whole thing took about 40 minutes and my heart rate was up around 150BPM for most of the work out. This week end will be rest. Next week I work nights and will have lots of time to work out. GRRRRR!!!


Wednesday, June 23, 2010

Two Work Outs

Today I managed to fit in two work outs. This morning, Jogging. This afternoon, Heavy Squats.


Jog - 5 minutes, Walk - 1 minute, Jog 1 minute, Walk 1 minute, Jog 1 minute, Walk 2 minutes.
Stationary Bike - 5 minutes (med-high intensity).


Warm Up - 5 minutes Stationary Bike.
Squats - 135lbs/10 reps, 225lbs/6 reps, 315lbs/3 reps, 405lbs/2 reps (knee wraps), 455lbs/1 rep (knee wraps), 315lbs/6 reps.

Jogging went well and 455lbs squat (considering I have done any heavy training in a while) are really good. I'm so pleased with my performance today I'll take a break tomorrow.


Tuesday, June 22, 2010


Today was day one of proper jogging. I was up at 0415hrs to beat the streets.

Jogging - Around the block, I'm guessing about 4 to 5 minutes.

*Repeat Following 3 Times*
Stationary Bike - 2 minutes (medium-high effort).
Bench Press - 135lbs/20 reps.

Not too shabby for that early in the morning. I'll try to keep jogging in the morning this week.


Thursday, June 17, 2010

Aerobic Bench Press

In the spirit of continuing my cardiovascular training I did the following this morning.

Warm Up - 5 minutes Stationary Bike 5 Minutes.

Bench Press - 10 reps wide grip, 10 reps narrow grip / 135lbs.

Stationary Bike - 5 minutes.

Bench Press - 10 reps WG, 10 reps NG / 185lbs.

Stationary Bike - 5 minutes.

Bench Press - 10 reps WG, 10 reps NG / 225lbs.

Stationary Bike - 5 minutes.

Bench Press - 12 reps WG / 225lbs.

Stationary Bike - 5 minutes.

Bench Press - 12 reps WG / 225lbs.

Not a very creative work out but it kept my heart rate up for a bit over an hour. All the bike was done at a medium+ intensity burning about 250 KCal as the computer on my bike told me.

This week end I'm driving to Halifax to pick up another piece of equipment for the SANCTUM. Here's a picture.

I'll take some pictures in the SANCTUM once it's organized.


Monday, June 14, 2010

Crazy Legs, and Shoulders

Switching my work outs to a cardio base is awesome. Today's work out really kicked my arse!

Warm Up - 5 minutes stationary bike.

*super set the following (no rest).
Squats - 3 sets/10 reps/135, 185, 225lbs.
Lying Leg Curls - 3 sets/10 reps/70lbs.
Leg Extensions - 3 sets/20 reps/70lbs.
Sit Ups - 3 sets/15 reps.
Jog 200m, Walk Jog 200m (x3).
Stationary Bike (med high intensity) - 2 minutes (x3).

*super set the following (no rest).
Standing Shoulder Press - 3 sets/10 reps/95, 115, 115lbs.
Single Arm Side Laterals - 3 sets/10 reps/25lbs.
Stationary Bike - 3 sets/2.5 minutes.

Finished off everything with a walk around the block. The whole work out took about 1hr 20minutes. I checked my heart rate when riding the bike and it was any where from 150 to 160BPM. Great cardio work out. I think I'll be ready for my PT test when I can do this work out with no walking during the full 400m to the end of my street and back for three sets.


Friday, June 11, 2010

Back, ect...

Quick but good work out. I'm going to the kids school BBQ at lunch.

*Super set the following (no rest between sets. Short rest between groups)*

Bent Over Rows - 5 sets/10 rep/135,135,185,185,225lbs.
Broom Handle Twists - 5 sets/30 reps.
Bar Bell Curls - 5 sets/10 reps/70, 70 90, 90, 90lbs.
Sit Ups - 5 sets/15, 15, 15, 20, 20 reps.
Dumbbell Rows - 1 set/10 reps/85lbs.

All be sure to add the dumbbell rows for 5 sets next time. I also walked the kids to school this morning. 4km.


Thursday, June 10, 2010


Nothing I've been doing lately is part of a program. I'm just keeping busy.

Tuesday 8 June 2010.

Work with my son on his Muay Thai training - Jogging, Push Ups, Sit Ups. VIDEO

Wednesday 9 June 2010.

Walk my kids to school and push a stroller to the local mall - 5km pushing stroller.
Bench Press - 5 sets/10 reps/135lbs.
2 Hand Dumbbell Concentration Curls - 5 sets/12 reps/55lbs.
Bench Press - 5 sets/10 reps/225lbs.

Thursday 10 June 2010.

Walk my kids to school and return home - 4km walk.
Pick Up my kids from school and return home - 4 km walk.

I haven't officially started cardio training but the walking still feels like I've been active. Tomorrow I'll be in the SANCTUM once I've walked the kids the school. Back Work.


Monday, June 07, 2010

Legs and Shoulders

Last week was insane busy so I didn't get the work outs I wanted. Hopefully this week is better. At least it's starting out great!

Warm Up - 7 minutes Stationary Bike.

Super Set the following (no rest between)

Squats - 135/185/225lbs for 10 reps.
Lying Leg Curls - 80/90/90lbs fpr 10 reps.
Leg Extensions - 80/90/90lbs for 20 reps.
Stationary Bike - 2 minutes.

Brisk walk around the block - 10 minutes.

Super Set the following (no rest between)

Standing Military Press - 90/90/90lbs for 10 reps.
Bar Front Raises - 25/25/25lbs for 10 reps.
Bent Side Laterals - 25/25/25lbs (dumbbells) for 10 reps.
Stationary Bike - 2 minutes.

Another brisk walk around the block - 10 minutes.

Tomorrow I'll be at the base gym with my son.


PS here's some pics from my last competition.

Wednesday, June 02, 2010

Chest and Triceps

Boy am I ever out of shape. Last night at work my new program really kicked my ass.

Stationary Bike - 10 minutes.

Giant Set

Inclined Bench Press - 3 sets/10 reps/135lbs.
Push Ups - 3 sets/10 reps.
Flat Bench Flys - 3 sets/10 reps/55lbs.

Giant Set

Skull Crushers - 3 sets/10 reps/50lbs.
Dumbbell Kick Backs - 3 sets/10 reps/25lbs.
OH Dumbbell Extensions - 3 sets/10 reps/65lbs.

Stationary Bike - 6 minutes.


Tuesday, June 01, 2010


I read an article a few months ago about deloading after a competition. He's my attempt at a deloading work out.

Stationary Bike - 10 minutes.

Squats - 135lbs/6 reps, 225lbs/6 reps.
Bench Press - 135lbs/6 reps, 225lbs/6 reps.

Walk - Jog Indoor Track - one lap of each x 3.

Sit Ups - 4 sets/12 reps.

Stretching upper and lower body.

Not really a great work out but I feel much better today, not so stiff or sore. Now I begin with the weight loss program.