Assisted Pull Ups

Of course I'm too fat to do regular pull ups. I do them with either a band to assist or I keep my feet on the ground and almost incline them. Still, they really work my back. Also, since my back is still under repair I don't want to risk Deadlifts. 

Light Stretches.

Rotator Laterals - 2 sets/20 reps/10lbs.

Assisted Pull Ups - 3 sets/8 reps, 5 sets/12 reps.

Standing Dumbbell Rows - 3 sets/12 reps/50lbs.

After Squats yesterday I  was a little concerned but my lower back is feeling alright. Let's keep this rig on the road.

Snowdaddy 

Bulgarian Split Squats and Squats

Mu back has been feeling better lately. After work today I wanted to take is for a test drive.

Stretches and Mobility Work. 

Bulgarian Split Squats - 4 sets/6,8,10,12 reps/20lbs weight vest.

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

My back feels good but my right knee feels not right. Damn it sucks getting old. Cut it for today. That's good progress. I'll see how I feel tomorrow morning. 

Snowdaddy 

Volume Bench Press

A little cooler today made for a very comfortable training day.

Lots of Stretches.

Foam Rolling.

Rotator Laterals - 4 sets/20 reps/10,10,15,215 lbs.

Bench Press - 2 sets/12 reps/135lbs, 3 sets/12 reps/225lbs, 3 sets/12 reps/245lbs, 255lbs/14 reps.

Dumbbell Curls - 3 sets/12,14,16 reps/35lbs.

OH Plate Ext - 3 sets/20 reps/45lbs.

Feeling good.

Snowdaddy

Split Squats and Bulgarian Split Squats

OMG is it hot!!! 35 degC in the garage and humidity makes it over 40. Yesterday had lots of fun (and beers) with friends after work. Today we did some running around. Now it's time for some training.

Light Stretches.

Split Squats - 2 sets/8 reps.

Bulgarian Split Squats - 2 sets/8 reps, 1 set/8 reps/10 lbs, 1 sets/10 reps, 2 sets/12 reps.

BW Squats - 2 sets/12 reps.

That's it and that's all. Too hot. I'm breathing like I just went for a run. Good work out.

Sbowdaddy

More Bench Plus Other Fun Stuff

A good and long time friend of mine dropped by for so chin wagging and Bench Press. I know that I Benched the other day but I  was inspired to again. See my friend is a seven time National Champion and National record holder in the Bench Press. 

Rotator Laterals - 10lbs/20 reps.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/10 reps, 250lbs/6 reps, 315lbs/7 reps.

Push Ups- 4 sets/12 reps.

Band Assisted Pull Ups - 6 sets/12 reps alternate sets front/behind neck. 

Vibration Table Plank - 2 sets/1 minute. 

315lbs for 7 is not too shabby. Not my best of 9 reps but I was pressing 405lbs for a single then. The vibration table planks were neat.

On Wednesday my son and I cleared out a lot of junk and I organized my gym space. Now it's a much better environment for training.

My buddy also had a stellar bench day. He hit 305lbs for a paused single. Did I forget to mention that he weighs 165lbs. Epic!!!

Snowdaddy 

Bench Press Overload

Not too shabby today. My back is slowly getting better so I wanted to push my Bench Press a bit.

Rotator Laterals - 20 reps/10lbs.

Stretching.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/10 reps, 315lbs/6 reps, 365lbs/1 rep.

Overload Bench Press (Titan RAM) - 365lbs/3 reps, 385lbs/2 reps, 405lbs/1 rep, 425lbs/1 rep.

Alternate the following 

Inclined Bummers - 4 sets/10 reps.

Inclined Push Ups - 4 sets/12 reps.

I'm hungry. Need food.

Snowdaddy 

Split Squats

Another volume based, bodyweight, unilateral lower body workout. I tell ya that training without weight is a blow to my ego but very humbling at the same time. Today I worked more on my form while putting in the volume. 

Lots of Stretches and Foam Rolling.

Split Squats - 4 sets/8 reps per leg/BW.

BW Squats - 4 sets/8 reps/BW.

Bulgarian Split Squats - 4 sets/8 reps per leg/BW.

BW Squats - 4 sets/8 reps/BW.

Gonna be stiff and sore again tomorrow. I really liked the Bulgarian variation of these. Now time to eat.

Snowdaddy 

Band Assisted Pull Ups

Yesterday after work I tried two different styles of band assisted pull ups. 

Light Stretches. 

Standing on Band Pull Ups - 4 sets/8 reps/grey band assisted. 

Seated on Band Pull Ups - 2 sets/8 reps/to the front with feetup, 2 sets/8 reps/behind the neck with feet on the floor.

.

Today my back feels like I put in some good work yesterday.

Snowdaddy 

More Unilateral Lower Body Training

Coming up with more ideas for training one leg at a time. Today I tried Step Ups on my flat bench. The height almost makes the squat to parallel.

Step Ups - 6 sets/8 reps per side/my BW.

After some rolling and stretching I was ready to go.

Snowdaddy

Split Squats and Bench Press

The day before yesterday I spent a little time reading articles about how to train around a lower back injury. Several articles prescribed unilateral lower body exercises. Split Squats seem to be the popular choice. I have never done these and it was obvious right from the start that they would be challenging. 

Lots of warm up and mobility work.

Split Squats - 8 sets/8 to 10 reps per side/last two sets with 45lbs bar.

Today my quads, glutes and hamstrings are trashed. However, my lower back feels much better. Surprise surprise. Ok, we're on to something here. Old dog new tricks. Time to modify the program to incorporate unilateral exercises. 

Today I wanted to enjoy some weight in my hands. As my lower body is still stiff and sore and pulling is out of the question it is time for Bench Press. 

Light Stretches and Rotator Laterals. 

Bench Press - 2 sets/12 reps/135lbs, 225lbs/10 reps, 4 sets/4 reps/315lbs, 2 sets/5 reps/315lbs.

Rotator Laterals - 2 sets/20reps/10lbs.

Seated Hammer Curls - 2 sets/10 reps/25lbs plates.

OH Plate Ext - 2 sets/20, 30 reps/45lbs.

Feeling very hungry right now. Time to EAT!

Snowdaddy 

Bench Press and Core Work

My back is still a problem. Keep training and keep up the core work. What else can I do? Warm and humid in the garage this evening. Perfect calorie burner.

Rotator Laterals - 10lbs/12 reps.

Stretches and Band Work. 

Bench Press - 2 sets/12 reps/135lbs, 3 sets/12 reps/225lbs, 3 sets/12 reps/245lbs.

Bummers - 2 sets/20 reps, 2 sets/25 reps.

Feeling good. Except for my lower back.

Snowdaddy 

Squats and Core Work

A longish day driving around the countryside. This evening I felt guilty for not training. So, I  spent some significant time doing stretching and mobility work. Then try some Squats.

Lots of Stretches and Mobility Work. 

Foam Rolling.

Squats - 3 sets/6 reps/bar, 2 sets/6 reps/135lbs, 2 sets/6, 8 reps/225lbs.

Bummers - 20, 20, 25 reps.

My back is still a problem but I wanted to push a little bit out of my comfort zone. Glad I did and didn't hurt myself further. 

During our travels today I purchased a cherished item. I have always wanted a drinking horn and today I finally have one. 

Skål!!!

Snowdaddy 

Gardening and Core Work

Pulling weeds yesterday and moving rocks and dirt after work today. In this heat lately, over 30 degC, the gardening is quite exhausting. I really feel like I've done some quality cardio the last two days.

After gardening this evening I did some core work. A blast from my past... bummers. Three sets of twenty was enough.

Now it's time to shower and relax before bed.

Snowdaddy 

Bench Press

My back being buggered doesn't seem to bother my Bench Press at all. It's a little cooler today which makes it perfect for training. 

Rotator Laterals - 10lbs/20 reps.

Band Pulls and Presses - Light Band/12 of each.

Stretches. 

Bench Press - 2 sets/12 reps/135lbs, 2 sets/6 reps/225lbs, 315lbs/3 reps, 350lbs/2 reps, 370lbs/1 rep, 385lbs/miss, 365lbs/2 reps.

Push Ups - 3 sets/12 reps.

The miss was a bit disappointing but 365lbs double made up for it.

Snowdaddy 

Squats

My back still sucks so yesterday was more about mobility than strength.

Leg Swings and Extensive Stretches. 

Foam Rolling. 

Squats - 3 set/12 reps/bar.

I was also trying to bbq supper at the same time. Foam Rolling was really good. I started working my upper back then put a second roller under my lower back. The combination was epic. I'll do this again for sure. 

Snowdaddy 

Bench Press

Who needs cardio when it's 35 degC and you're doing sets of 12 reps. I'm surprised I didn't cramp up.

Stretches.

Rotator Laterals - 2 sets/20 reps/10lbs.

NG Bench Press - 2 sets/12 reps/135lbs, 5 sets/12 reps/225lbs.

OH Plate Ext - 45lbs/30 reps.

Burned a few calories there I tell ya.

Snowdaddy