Catching Up

I have been busy and unable to enter my blog. Today I finally have a chance to catch up.

Monday

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.

Tuesday

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!!!

Snowdaddy

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.

Snowdaddy

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.

Snowdaddy

Bench Press and Back

Wednesday I got out into my garage late. I wanted to keep the momentum from Tuesday.

Light Stretching.
Bench Press - 135lbs/12 reps, 8 sets/6 reps/225lbs.
Dumbbell Side Laterals - 4 sets/12 reps/20lbs.
OH Plate Ext - 4 sets/12 reps/45lbs.

In the morning I went for a walk around the block then repeated the action again after weights. Again I met all the goals of my Fitbit.

Yesterday I walked in the morning and again in the evening and met all the goals of my Fitbit.

Today so far I've walked before going to work. During lunch I went to the Strength Club and did some back exercises.

Light Stretching.
Deadlifts - 4 sets/6 reps/70kg.
Bent Over Barbell Rows - 4 sets/6, 8, 10, 12 reps/70kg.
Reverse Grip Barbell Curls - 4 sets/12 reps/55lbs.

I also plan on walking around the block again this evening.

I'm feeling good about the extra exercise. I am changing my training yet again. I am not a competitive powerlifter anymore. I am trying to lose weight to feel and look better. So, I guess you could say that I am a body builder. Not a very good one, have you. If that's the case then I need to start training like one. I'm looking forward to the variety in my training.

Snowdaddy

Training On Track

Today is the first day of training that suits my new goals and aspirations. I am not a Powerlifter anymore. I'm not a competitive athlete anymore. I am just a middle aged fat man interested in losing 80lbs and leading a healthier lifestyle.

This morning I walked/jogged around the block. This evening I did weight training and walked again. I'm feeling the fat should just melt off me.

Stretching.

Squats - 2 sets/8 reps/bar, 8 sets/6 reps/135lbs.

Leg Extensions - 3 sets/12 reps/35, 70, 105lbs.

Lying Leg Curls - 3 sets/12 reps/35, 70, 60lbs.

After lifting I walked around the block again. I just hope I'm not too stiff and sore tomorrow.

Snowdaddy

Squats, Walking, Bench Press and Skipping

Today is my Anniversary. I've been married to my best friend for 18 years. I love you more now and more tomorrow than ever before.

Yesterday evening I decided to get out into the garage for some Squats.

Leg Swings and Stretching.
Squats - 2 sets/8 reps/bar, 2 sets/8 reps/135lbs, 225lbs/4 reps, 315lbs/1 rep, (knee wraps) 315lbs/3 reps, 315lbs/1 rep, 335lbs/1 rep, 335lbs/2 reps, 335lbs/1 rep.

OMG! That felt HEAVY! But, wasn't I was embarrassed how pathetic my effort was. I know why I wasn't on form. My sleep this week has been horrible. I've been a week at trying to get used to a new CPAP machine and I haven't been sleeping. My strength is showing it bad. After the crappy Squats I decided to go for a walk/jog around the block.

Today was Bench Press and I went to the Strength Club.

Stretching.
Bench Press - 135lbs/12 reps, 185lbs/8 reps, 225lbs/6 reps, 295lbs/3 reps, 5 sets/1 rep/345lbs.
Titan Ram Bench Press - 2 sets/6, 8, reps/295lbs.
Skipping - 4 sets/110, 120, 130, 140 reps.
OH Plate Ext - 2 sets/12 reps/45lbs.

Bench Press was pretty good. Still no where near as strong as I used to be. I decided to up the intensity a little and enjoy the wonderful warm, sunny weather by skipping out doors. I'm glad I did. Tonight I will be sitting in my garage, listening to records and enjoy some beer.

Snowdaddy

Deadlifts, Bench Press and Walking

A really productive evening with regards to training.

Leg Swings and Stretching.
Deadlifts - 2 sets/6 reps/135lbs, 225lbs/4 reps, 315lbs/4 reps, 2 sets/1 rep/405lbs, 3 sets/1 rep/455lbs, 405lbs/2 reps, 315lbs/6 reps.
Bench Press - 135lbs/12 reps, 6 sets/6 reps/205lbs.

455lbs Deadlift Video

My previous competitive powerlifter strength is practically gone. I don't think I could even manage 500lbs in the Deadlift right now. 455lbs felt quite heavy. I had a nice surprise when I put on my belt. 4 spare holes!!! Still losing weight. 308lbs BW.

After weights I went for a walk around the block. I equals about 2km.

Feeling AWESOME!!!

Snowdaddy

Bench Press and Parkour

Yes I said Parkour. After training Bench Press in the garage I took my kids to the p'ark. There we played tag jumping and running over the many obstacles that are there. I'm still too fat to catch any of my kids but it was fun to finally be able to jump and run again.

Light Stretching and Mobility Work.
Bench Press - 2 sets/12 reps/135lbs, 185lbs/8 reps, 225lbs/6 reps, 275lbs/4 reps, 315lbs/1 rep, 4 sets/1 rep/335lbs, 345lbs/1 rep, 315lbs/3 reps, 225lbs/6 reps.

I don't really know how long we were goofing around at the park but we did walk for about 5km. During the walk we stopped at the playground for fun and games. Or, should I say "GAINS".

Snowdaddy

Squats

Changing over today to working heavy singles instead of so much volume. A weak start but I had to start some where.

Leg Swings and Stretching.
Hip Work with Small Band.
Squats - 2 sets/8 reps/bar, 70kg/6 reps, 120kg/4 reps, 4 sets/1 rep/170kg, 185kg/1 rep, 70kg/6 reps.

At this point I was out of time and had to get going. I find Squatting much easier when I was heavy. Oh well, I just gotta keep working.

Snowdaddy

Bench Press

A rather stressful day at work today made me lift this evening. I was going to take tonight off after the crazy Deadlifts yesterday but no I didn't.

Light Stretching.
Bench Press - 135lbs/12 reps, 225lbs/6 reps, 10 sets/6 reps/275lbs.
Dumbbell Hammer Curls - 4 sets/12 reps/35lbs.
Cable Press Downs (Lats) - 4 sets/12 reps/25kg.
OH Plate Extensions - 2 sets/12 reps/45lbs.

I was surprised at my strength gains. Last Bench Press day was 260lbs. A 15lbs increase is pretty good. No where near my best but considering I am still losing weight, pretty good.

Snowdaddy

Deadlifts

What a glorious day. Time to open the garage door and Deadlift!

Light Stretching.
Deadlifts - 135lbs/12 reps, 225lbs/8 reps, 10 sets/66 total reps/315lbs.

315lbs, 10 reps

I am totally pumped from doing this training today. I took my time and enjoyed every rep. After training I ate a keto friendly dinner and drank a few keto friendly beers. Ya me!!!

Snowdaddy

Skipping

PT at work today was supposed to be ultimate Frisbee. It turned out to be too windy so they pulled out a soccer ball. After watching several players go down I decided to dismiss myself and went to the Strength Club. I didn't want to lift anything so I skipped.

Stretching.
Alternate the following
Skipping - 150, 110, 110 reps.
Ab Sling Knee Ups - 3 sets/15 reps

Skipping Video
https://www.youtube.com/watch?v=IIJJNbwiKB4

My heart rate got elevated for the entire time as I didn't take much rest between sets. Considering I haven't skipped in a while it felt pretty good.

Snowdaddy

Bench Press

Off to the 17 Wing Strength Club today for some Bench Press.

Foam Rolling and Stretching.
Bench Press - 135lbs/12 reps, 225lbs/8 reps, 8 sets/6 reps/260lbs, 2 sets/6 reps/275lbs.

Feeling good but my hamstrings and posterior chain are still very tight and sore from the "Squat-a-pallooza on Friday. Tomorrow I have PT at work and won't have time to train. Tuesday I'll get the last Deadlifts done.

Snowdaddy

Squats

OMG, I had to dig down deep to finish today's training. It was my last Squat training day of four Squat days so I wanted to push myself a bit.

Leg Swings and Stretching.
Elastic Knee Bands
Squats - 2 sets/12 reps/bar, 70kg/8 reps, 9 sets/6, 6, 6, 6, 6, 8, 6, 8, 8 reps/120kg. (60 reps total)

I feel very good for completing the 60 total reps. I was trying to convince myself to stop after 5 sets. I kept telling myself the this was the last day of four training days so I had to push. BW 308.5lbs.

Snowdaddy

Bench Press

This morning I went to apply for a new job. I won't go into details but after 21 years of service I feel it may be time for a change. The testing and interview only took the morning so I had the afternoon to go to the Strength Club for some Bench Press.

Light Stretching and Mobility.
Bench Press - 135lbs/12 reps, 205lbs/8 reps, 11 sets/6 reps/255lbs
Ab Sling Knee Ups - 12, 20, 20, 20 reps.
Various Arm Exercises.

I was feeling drained after the 8th set. I put on some high energy music then my blood began to boil. The rage started to build in me during the tenth set. Hence why I did an 11th set. It took several hours to cool down after training. This is something I need to keep track of. Not because it's negative but because I really like tapping into rage. It feels good considering the problems I've been having with anxiety lately.

Snowdaddy