Slow night at work tonight so I went to the gym.
Warm Up
Elyptical - 10 minutes.
Working Sets
super set
Scull Crushers - 40lbs/12 reps, 50lbs/12 reps, 60lbs/12 reps, 70lbs/12 reps, 80lbs/12 reps.
Standing Barbell Curls - same as above.
super set
Dumbbell Side Laterals - 20lbs/12 reps, 25lbs/12 reps, 30lbs/12 reps.
Cable Triceps Extensions - 50lbs/12 reps, 70lbs/12 reps, 90lbs/12 reps.
Cardio
Treadmill - 10 minutes shuffle jog (heart rate ~155BPM)
I feel great! The cardio at the end was excellent! My only problem now is how do I get to sleep.
Snowdaddy
A Top 40 Weightlifting Blog
Tuesday, June 28, 2011
Bench Press
Another great day in the SANCTUM pressing my little heart out. I went a bit crazy again but the strength was there so I used it.
Warm Up
Stretching.
Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps.
Power Phase
Bench Press - 4 sets/1 rep/295lbs, 2 sets/1 rep/325lbs.
Pump Phase
Bench Press - 4 sets/5 reps/235lbs, 2 sets/4 reps/235lbs.
Core Work
Sit Ups - 4 sets/15 reps.
I didn't use wrist wraps for any of the sets and I didn't have any problems. My strength is definately increasing. Thanks Doug Hepburn!!!
Snowdaddy
Warm Up
Stretching.
Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps.
Power Phase
Bench Press - 4 sets/1 rep/295lbs, 2 sets/1 rep/325lbs.
Pump Phase
Bench Press - 4 sets/5 reps/235lbs, 2 sets/4 reps/235lbs.
Core Work
Sit Ups - 4 sets/15 reps.
I didn't use wrist wraps for any of the sets and I didn't have any problems. My strength is definately increasing. Thanks Doug Hepburn!!!
Snowdaddy
Monday, June 27, 2011
Squats
Another great work out. My kids are off school today and I really didn't feel like working out, but I'm glad I did.
Warm Up
Stretching
Squats - 2 sets/8 reps/135lbs, 1 set/6 reps/225lbs.
Power Phase
Squats - 4 sets/1 rep/355lbs, 2 sets/1 rep/365lbs.
Pump Phase
Squats - 6 sets/5 reps/275lbs.
Cardio
Walk / Jog - 20 minutes (5 minutes jogging).
A bit more that I should have done today but I wanted to push my lazy ass a bit. Tomorrow is bench. Should be fun.
Snowdaddy
Warm Up
Stretching
Squats - 2 sets/8 reps/135lbs, 1 set/6 reps/225lbs.
Power Phase
Squats - 4 sets/1 rep/355lbs, 2 sets/1 rep/365lbs.
Pump Phase
Squats - 6 sets/5 reps/275lbs.
Cardio
Walk / Jog - 20 minutes (5 minutes jogging).
A bit more that I should have done today but I wanted to push my lazy ass a bit. Tomorrow is bench. Should be fun.
Snowdaddy
Thursday, June 23, 2011
Bench and Walk
Another glorious day so I had to get outside for some cardio after weights.
Warm Up
Push Ups - 2 sets/12 reps.
Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps.
Power Phase
Bench Press - 4 sets/1 rep/295lbs, 1 set/1 rep/320lbs.
*5 minutes rest after each set*
Pump Phase
Bench Press - 3 sets/4 reps/230lbs, 3 sets/5 reps/230lbs.
*2 minutes rest after each set*
Core Work
Ab Sling Knee Ups - 3 sets/16 reps.
Hanging Knee Ups - 2 sets/8 reps.
Cardio
Walk - To Canadian Tire and back, aprox 40 minutes.
Right now I feel good. I know I've burnt a few calories but I'm feeling fine. The knee ups went well. Hanging from the pull up bar gave the exercise a whole new dynamic.
Snowdaddy
Warm Up
Push Ups - 2 sets/12 reps.
Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps.
Power Phase
Bench Press - 4 sets/1 rep/295lbs, 1 set/1 rep/320lbs.
*5 minutes rest after each set*
Pump Phase
Bench Press - 3 sets/4 reps/230lbs, 3 sets/5 reps/230lbs.
*2 minutes rest after each set*
Core Work
Ab Sling Knee Ups - 3 sets/16 reps.
Hanging Knee Ups - 2 sets/8 reps.
Cardio
Walk - To Canadian Tire and back, aprox 40 minutes.
Right now I feel good. I know I've burnt a few calories but I'm feeling fine. The knee ups went well. Hanging from the pull up bar gave the exercise a whole new dynamic.
Snowdaddy
Tuesday, June 21, 2011
Insane Work Out!!!
I missed Monday's squat work out. I was getting my boat ready now that the warmer weather is finally here. Today I had to make up for lost time and since I was feeling good I pushed a bit harder.
Warm Up
Stationary Bike - 6 minutes.
Stretching
Squats - 135lbs/8 reps, 225lbs/6 reps.
Power Phase
Squats - 5 sets/1 rep/355lbs.
*5 minutes rest after each set*
Pump Phase
Squats - 3 sets/4 reps/275lbs, 3 sets/5 reps/275lbs.
*2 minutes rest after each set*
Cardio
Walk / Jog around my neighbourhood - 27 minutes (7 minutes jogging total).
The squats felt really good and all were done without a belt. The weather is awesome today, sunny and warm but not hot. The 27 minutes of cardio were mostly spent walking but if I felt my heartrate drop I would jog for 1 minute to start me breathing heavy again. Other than feeling sweatty I feel great. Tomorrow will be Bench Press. Now I have dishes to do.
Snowdaddy
Warm Up
Stationary Bike - 6 minutes.
Stretching
Squats - 135lbs/8 reps, 225lbs/6 reps.
Power Phase
Squats - 5 sets/1 rep/355lbs.
*5 minutes rest after each set*
Pump Phase
Squats - 3 sets/4 reps/275lbs, 3 sets/5 reps/275lbs.
*2 minutes rest after each set*
Cardio
Walk / Jog around my neighbourhood - 27 minutes (7 minutes jogging total).
The squats felt really good and all were done without a belt. The weather is awesome today, sunny and warm but not hot. The 27 minutes of cardio were mostly spent walking but if I felt my heartrate drop I would jog for 1 minute to start me breathing heavy again. Other than feeling sweatty I feel great. Tomorrow will be Bench Press. Now I have dishes to do.
Snowdaddy
Thursday, June 16, 2011
Deadlifts
Lets get right into it shall we...
Warm Up
Squats - bar/12 reps, 135lbs/8 reps.
Deadlifts - 315lbs/3 reps.
Power Phase
Deadlifts - 8 sets/1 rep/405lbs.
Pump Phase
Deadlifts - 4 sets/4 reps/315lbs, 1 set/5 reps/315lbs, 1 sets/6 reps/315lbs.
Everything felt light so I hammered it! No belt except on the last two sets because my lower back was feeling it. With my back history I didn't want to mess around.
Snowdaddy
Warm Up
Squats - bar/12 reps, 135lbs/8 reps.
Deadlifts - 315lbs/3 reps.
Power Phase
Deadlifts - 8 sets/1 rep/405lbs.
Pump Phase
Deadlifts - 4 sets/4 reps/315lbs, 1 set/5 reps/315lbs, 1 sets/6 reps/315lbs.
Everything felt light so I hammered it! No belt except on the last two sets because my lower back was feeling it. With my back history I didn't want to mess around.
Snowdaddy
Wednesday, June 15, 2011
Cardio
WHAT?!?!?!!!... Yes you heard right. If you have been keeping an eye on my blog you will take note that I do tend to do cardio from time to time. Now that the Nova Scotia Provincials are complete I feel it's time to throw some heavy breathing into the mix. Besides it wouldn't hurt me to drop a few pounds (hundred pounds).
Treadmill - 20 minutes with a bit of jogging to get the heart rate up.
Stationary Bike - 10 minutes.
I've been following the idea that conventional running shoes do nothing more than screw up your natural running mechanics. Today I wore my deadlift shoes that have a flat sole with little to no cushioning. In the past I've had problems with shin splints. Today my shins feel fine. I'll continue to experiment. Here's an article that explains what I'm talking about.
Treadmill - 20 minutes with a bit of jogging to get the heart rate up.
Stationary Bike - 10 minutes.
I've been following the idea that conventional running shoes do nothing more than screw up your natural running mechanics. Today I wore my deadlift shoes that have a flat sole with little to no cushioning. In the past I've had problems with shin splints. Today my shins feel fine. I'll continue to experiment. Here's an article that explains what I'm talking about.
Tuesday, June 14, 2011
Squats
Yes I know, I'm crazy. After doing the knee ups yesterday my lower back was feeling much better. Since I put it off on Monday today was time for squats.
Warm Up
Stationary Bike - 6 minutes.
Stretching.
Squats - 2 sets/6 reps/135lbs, 225lbs/6 reps.
Power Phase
Squats - 8 sets/1 rep/345lbs.
*5 minutes rest after each set*
Pump Phase
Squats - 4 sets/4 reps/275lbs, 2 sets/5 reps/275lbs.
*2 minutes rest after each set*
I gruelling work out as usual but I felt strong and the lifts went up with out a problem. The only part of me that is hurting it the groove on my upper back where the bar sits. Ouch!
Snowdaddy
Warm Up
Stationary Bike - 6 minutes.
Stretching.
Squats - 2 sets/6 reps/135lbs, 225lbs/6 reps.
Power Phase
Squats - 8 sets/1 rep/345lbs.
*5 minutes rest after each set*
Pump Phase
Squats - 4 sets/4 reps/275lbs, 2 sets/5 reps/275lbs.
*2 minutes rest after each set*
I gruelling work out as usual but I felt strong and the lifts went up with out a problem. The only part of me that is hurting it the groove on my upper back where the bar sits. Ouch!
Snowdaddy
Monday, June 13, 2011
Back On The Bench
After the crazy week end I'm wanting to get back on track with my own training. Since my lower back took a Shit Kicking with set up, spotting/plateloading, and tear down at the competition I decided that squats were better left until next week. The bench today offered no problems and my enthusiasm has now been rekindled.
Warm Up
Vibration Table (new toy) - 5 minutes.
Stationary Bike - 5 minutes.
Stretching.
Flat Bench Press - 2 Sets/12 Reps/135lbs, 1 set/8 reps/225lbs.
Power Phase
Bench Press - 7 sets/1 rep/285lbs, 1 set/1 rep/315lbs (felt strong).
Pump Phase
Bench Press - 4 sets/4 reps/225lbs, 2 sets/5 reps/225lbs.
Core Work
Ab Sling Knee Ups - 4 sets/15 reps.
Cool Down
Stationary Bike - 5 minutes.
A really good work out. I'm still perfecting my set up on the bench. It's getting better but still needs a bit of work. Now I need some lunch.
Snowdaddy
Warm Up
Vibration Table (new toy) - 5 minutes.
Stationary Bike - 5 minutes.
Stretching.
Flat Bench Press - 2 Sets/12 Reps/135lbs, 1 set/8 reps/225lbs.
Power Phase
Bench Press - 7 sets/1 rep/285lbs, 1 set/1 rep/315lbs (felt strong).
Pump Phase
Bench Press - 4 sets/4 reps/225lbs, 2 sets/5 reps/225lbs.
Core Work
Ab Sling Knee Ups - 4 sets/15 reps.
Cool Down
Stationary Bike - 5 minutes.
A really good work out. I'm still perfecting my set up on the bench. It's getting better but still needs a bit of work. Now I need some lunch.
Snowdaddy
Sunday, June 12, 2011
2011 Nova Scotia Provincials
The meet didn't go quite the way I was planning a few weeks ago. Turns out I didn't get much help setting up. I did get some help and it was greatly appreciated. You know who you are, THANKS!!! I did however spot and plateload at the meet. You can well imagine spending 4 hours on Friday after work moving the equipment into the venue, spending Saturday spotting and plateloading, tearing everything down and packing it up again, finally spending a few hours today putting my SANCTUM back together again. I am wrecked!!! On a more positive note, the meet went extremely well and everyone was pleased with the trophies (swords) and hardcore meet toques.
I would like to send out a special thanks to Supplement King in New Minas for donating gift bags to all the competitors and volunteers.
PS, Since my back is trashed tomorrow is bench.
Snowdaddy
I would like to send out a special thanks to Supplement King in New Minas for donating gift bags to all the competitors and volunteers.
PS, Since my back is trashed tomorrow is bench.
Snowdaddy
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