Working The I'm Posterior

Stressful day at work today lead to some great pulls.

Reverse Hypers - 2 sets/16 reps/50lbs, 2 sets/16 reps/75lbs, 2 sets/16 reps/100lbs.

Lever Machine Deadlifts - 90lbs/12 reps, 160lbs/12 reps, 300lbs/6 reps, 400lbs/6 reps, 500lbs, 6 reps, 610lbs/3 reps!!!

I know the weight is different but it sure sounds awesome. Tomorrow I hope I have trouble walking. I deserve it.

Snowdaddy

Swimming and Bench and Core

I didn't feel motivated today but still dragged my big Butt to the pool and 17 Wing Strength Club for some activities.

Swimming
200m free
200m breast
200m free
200m breast
4 X 50m free on 1:00m
100m cool down.

Not a very exciting practice but it still got my heart rate up and burned a few calories. After swimming I got into the 17 Wing Strength Club.

Alternate sets
Bench Press - 135lbs / 12 reps, 6 sets / 10 reps / 225lbs.
Ab Sling Knee Ups - 7 sets / 12 reps.

Feeling good!

Snowdaddy

Catching Up

Recently my computer went down so I haven't had a chance to enter my training.

Tuesday 23 Jan 18
I trained with my wife after work.

Bench Press - 135lbs/12 reps, 225lbs/8 reps, 6 sets/3, 2, 2, 2, 2, 3 reps/315lbs, 225lbs/8 reps, 135lbs/12 reps.

Skipping - 3 sets/120, 130, 100 reps.

Wednesday 24 Jan 18

Swimming
200m free
200m breast
100m free
100m breast

6 X 25m fly, 25m free on 1:30.

100m cool down

The last 25m of fly I could barely get my arms over. But, it was an excellent work out.

Thursday 25 Jan 18

Squats - bar/8 reps, 135lbs/8 reps, 225lbs/6 reps, 315lbs/3 reps, 5 sets/2, 2, 1, 1, 1 reps/365lbs, 225lbs/8 reps, 135lbs/12 reps.

A really good work out.

Still feeling good and my weight is still heading in the right direction.

Snowdaddy

Squats

Training with my wife this afternoon at the 17 Wing Gym. Unfortunately my wife forgot her shoes so she could train. This left me alone to Squat.

Leg Swings and Light Stretching.
Squats (with knee sleeves) - bar/8 reps, 135lbs/8 reps, 225lbs/6 reps, 3 sets/6 reps/245lbs, 2 sets/8 reps/245lbs, 1 set/6 reps/245lbs.

I haven't done this much volume in a while. It felt pretty good because my cardio is much better from swimming. The breaks between sets were much shorter and I felt good.

Snowdaddy

Swimming and Dr Appt.

Not much time for swimming today as I had to fit it between sleep (I worked last night) and a doctor appointment.

200m free
200m breast
100m back
100m 1 arm fly.

4 x 50m (25m fly, 25m free hard) on 1:30

100m cool down.

The fly is getting easier but still a real challenge. The first set went well but the last I could barely turn my arms over. Awesome cardio training.

My doctor appointment today was a follow up of my part 2 medical from back in December. Blood work reviled that everything is normal but I have low testosterone. Who knew? There will be some more follow up on this and possible hormone treatment. Also, a chest / back X-ray reviled that I have osteoporosis in my thoracic area of my spine. Also, who knew? The doctor says there will be more follow up for both problems. Other than that I am feeling good and pretty damn healthy.

Snowdaddy 

Weight Training

Together with my lovely wife to train at the 17 Wing Gym. It was busy today and I couldn't get into a rack because someone was doing curls. When he finally finished I asked, "are you done curling in the rack?" He gave an uncomfortable laugh because he realized his fault and confirmed he was done.

Elliptical  - 5 minutes warm up.

Bench Press - 135lbs/12 reps, 185lbs/12 reps, 2 sets/6 reps/225lbs, 2 sets/7 reps/225lbs, 2 sets/8 reps/225lbs.
Behind Neck Barbell Press - 50lbs/12 reps, 70lbs/12 reps.
Dumbbell Side Laterals - 3 sets/12 reps/20lbs.

My shoulders have been offering me a slight concern lately and feel a little under developed. Adding a few shoulder exercises won't hurt.

Snowdaddy

Swimming

My pool time is getting easier. Today I did my entire warm up of 600m with out breaks.

200m free
100m breast
100m free
100m breast
100m free

4 x 100m (75m free hard, 25m breast easy) on 2:00

100m cool down.

Total 1100m

the hard 75's were really hard. I was gasping for breath. Not an easy thing to do in the water. It is getting easier.

Snowdaddy

17 Wing Strength Club

Training today at the 17 Wing Strength Club. I decided to skip swimming. Tomorrow I will swim.

Squats - 2 sets/bar/6 reps, 7 sets/6, 6, 6, 6, 6, 8, 10 reps/70kg + monster mini bands
Skipping - 3 sets/100, 110, 120 reps.

Feeling really good about myself lately. BW 324lbs.

Snowdaddy

Swimming

I wanted to go swimming on Wednesday but the pool was closed. My wife and I were going to train on Thursday after work but it didn't happen. Friday I made sure I was going to swim.

200m free
100m breast
100m free
100m breast
100m free
100m breast

4x50m free paddles on 1:00

25m free sprint, 25m breast easy.
25m fly sprint, 25m breast easy.
25m free sprint, 25m breast easy.
25m fly sprint, 25m breast easy.

1000m total

I really like using the paddles. Swimming is getting easier.

Snowdaddy

Training After Work

I managed to convince my wife to go with me to the gym. We carpool together so if she doesn't want to go then I can't go. Funny how that works.

Light Stretching.
Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps, 5 sets/2 reps/315lbs, 2 sets/8 reps/225lbs.
Lever Machine Deadlifts - 2 sets/6 reps/90lbs, 250lbs/6 reps, 390lbs/6 reps, 510lbs/6 reps.

I really good work out. I feel that my strength is starting to return. The more I push my numbers I'm sure I'll get stronger. I'm still on the Keto diet and my weight is gradually going down. 325lbs this morning.

Snowdaddy

Training

Today was really good. Not epic but really good.

Swimming
200m free
100m breast
100m free
100m breast
100m free

8 x 25m free/25m breast w paddles on 1:00

50m cool down.

1050m total.

New best for me in the pool. Time for some Squats.

Squats - 2 sets/bar/8 reps, 70kg/8 reps, 120kg/6 reps, 170kg/3 reps, 190kg/1 rep, 120kg/6 reps, 70kg/10 reps.

Nice combo of cardio and weights today. Feeling good!

Snowdaddy

New Year's Resolution

2016 was such an epic year that I didn't have much to aspire to in 2017. Here is a cut and paste of my goals for 2017.

Goals for 2017,

I want to maintain a holding pattern for the year. I want everything to stay the same. No change. Everything is going so well right now. Keep on Keeping on. Life is a garden, dig it.
Should be easy enough.

Well, that's not exactly what happened.

Through out the year I have been troubled by sort of a mid life crisis. My motivation has been lacking and I have had little tolerance towards BS. This all came to a head when I wrote the exam to become a National level Powerlifting referee. I failed the exam by 0.4% and although the president recommended I continue with the practical component of the exam I realized that I am done with Powerlifting. Making a big change in my life was in order. 

I started swimming again and started a Ketogenic diet. Currently I've lost about 30lbs and my cardiovascular fitness is much better. I still weigh 330lbs which is still way too heavy. Although I want to be lean and fit my heart still longs to be freakishly strong. 2017 has been a very pivotal year for me. A year of big change but not a year of picking a new path. Only getting out of my old ways.

In 2018,

• I want to bring my body weight down to 275lbs.
• I want to improve my overall cardiovascular conditioning. I can do this through swimming.
• I don't want to stop lifting. I want to continue to be strong. I just don't want it to be a priority.
• There will be some big changes in my career as I am ranked for promotion. My wife will also have some big career changes. These changes will be the greatest factors effecting our lives.

2018 will be a year of big change for me and my family. Once these changes have been identified I can make new goals.

Snowdaddy.

Cold Bench

Training in the garage again today. It wasn't as cold as the other day but it was still -16 degC. After watching the heats of the 2017 World's Strongest Man I couldn't resist the urge to lift something.

Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs, 2 sets/2 reps/315lbs.
Dumbbell Rows - 3 sets/6, 6, 7 reps/105lbs.
OH Plate Ext - 3 sets/12 reps/45lbs.

Not much of a work out but I still got a good pump.

Snowdaddy

Keeping Active

Yesterday I went back to the pool but didn't lift weights. I did however swim 1000 m for the first time since getting back into the pool.

100m Free
100m Breast
100m Free
100m Breast

100m Kick IM Order
100m Breast

4 x (25m + turn Free Sprint, 25m Breast easy)

2 x (50m Free Sprint, 50m Breat easy)

YA ME!!!

Today I took it easy but went to the Strength Club for 1800hrs to train. Still an open attitude when it comes to training I found more structure.

Leg Swings and Light Stretching.
Squats - 3 sets/6 reps/bar, 2 sets/6 reps/135lbs, 4 sets/6 reps/225lbs (last set was for 10 reps)

I'm sure tomorrow will be difficult to walk.

Lately I've been doing a lot of soul searching. I've stepped down from competitive Powerlifting and started swimming again. For a while I stopped lifting all together. Now that I've had some time to think about everything I've decided that it isn't about lifting or swimming it's about both. I need to find balance and use both to bring myself back to being satisfied with myself.

Snowdaddy

Back In The Pool and Weights

With another week of leave before going back to the grind I thought it may be a good idea to kick start my training.

Swimming
2 x 100m free, 100m breast. wu (400m)
4x 25m free / fly sprint, 25m breast easy. (400m)

Weights
Bench Press - 2 sets/12 reps/135lbs, 4 sets/8 reps/225lbs.
West Side Rev Hypers - 4 sets/16 reps/25, 50, 75, 100lbs.
Lever Machine Deadlifts - 4 sets/90lbs/12 reps, 180lbs/12 reps, 320lbs/6 reps, 460lbs/6 reps.

I have no idea how many calories I burned but I feel pretty good right now.

I don't normally pose for gym selfies but I'm feeling pretty good right now.

Currently 330lbs in this picture.

Snowdaddy

Happy New Year!!!

Traditionally I would have posting my accomplishments from 2017 and my goals for 2018. Right now I am having mixed emotions and I would really like to be in a better mood before commenting on an entire year. I did manage a good work out on New Year's Eve at the 17 Wing Strength Club.

Light Stretching.
Squats - bar/6 reps, bar/6 reps, 2 sets/6 reps/70kg, 2 sets/6 reps/120kg, 2 sets/1 rep/170kg.
Skipping - 3 sets/75, 75, 100 reps.
Ab Sling Knee Ups - 5 sets/12 reps.

Tomorrow I'm getting back into the pool. I guess you could say that is my goal. To achieve better overall health and weight loss through swimming and strength training.

Snowdaddy