Squat Bench

It's hot in the garage today. +30°C. I had a bit of running around to do so I didn't get training until later then realized I had an appointment at 1630hrs. No back movement today. No problem as Squats and Bench went really well. 

Leg Swings and Stretches.

Squats - 2 sets/8 reps/bar, 2 sets/6 reps/135lbs, 2 sets/6 reps/185lbs, 2 sets/6,10 reps/225lbs.

Bench Press - 2 sets/6 reps/135lbs, 2 sets/6 reps/185lbs, 2 sets/6,12 reps/225lbs.

At this point I really had to get going. I've been working my mobility and stretches everyday. Everything is gradually getting much better. 

Snowdaddy 

Boredom Training

Not that I was bored while training. It is another glorious day and I was going to take a rest day at hit it tomorrow. Boredom set in so I decided on training. Glad I did.

Extensive Stretches earlier on in the day.

Light Stretches.

Alternate the following two exercises. 

Stationary Bike - 4 sets/5 minutes. 

OH Band Squats - 5 sets/10 reps.

Alternate the following two exercises.

Bench Press - 135lbs/10 reps, 5 sets/10 reps/185lbs.

High Cable Seated Rows - 5 sets/10 reps/40,45,50,55,60kg.

Feeling good. My lower body continues to improve which makes me happy.

Snowdaddy 

Keeping Busy

The weather is glorious. I can't stay cooped up in the house when the weather is this nice.

Light Stretches. Still working on Hip Flexors. 

Alternate the following.

Seated Leg Ext - 2 sets/20 reps/50lbs, 2 sets/20 reps/60lbs, 2 sets/20 reps/70lbs.

Seated High Cable Rows - 6 sets/12 reps/40,45,50,55,60,65kg.

Bench Press - 2 sets/12 rels/135lbs, 2 sets/12  reps/155lbs, 2 sets/12 reps/175lbs.

Lots of volume. Again I am very tired. Gonna have to do something about that

Snowdaddy 

6x6 (5x5 +)

A gorgeous day today. The weather is perfect for training in the garage with the door open.

Leg Swings and Stretches.

Squats - 2 sets/8 reps/bar, 3 sets/6 reps/135lbs, 3 sets/6 reps/185lbs.

Bench Press - 3 sets/6 reps/135lbs, 3 sets/6 reps/185lbs.

Bent Over Dumbbell Rows - 50lbs/6 reps, 3 sets/10 reps/60lbs.

Still stretching out my hip flexors and it feels great. It's been a while since I've felt this attached to my squats. Everything else was wonderful. Now it's time to eat!

Snowdaddy 

Driveway Fun

A few toys in the driveway made for some real fun today.

Leg Swings and Stretches.

Alternate the Following.

Kettlebell Goblet Squats - 5 sets/8 reps/40lbs.

Push Ups - 5 sets/10 reps.

Tire Deadlifts - 2 sets/8 reps/165lbs, 2 sets/6 reps/235lbs, 325lbs/4 reps, 3 sets/1,1,3 reps/415lbs.

I'm pleased with today's performance. Supper was good and now it's bed time.

Snowdaddy 

Heavier Training

Hip Flexor Stretches have really helped my squats lately. Yesterday I wanted to put a little more weight on the bar.

Leg Swings and Stretches.

Squats - 2 sets/8 reps/bar, 2 sets/8 reps/135lbs, 2 sets/4 reps/225lbs, 3 sets/3,3,4 reps/315lbs (no belt, no sleeves).

Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs, 3 sets/1,1,2 reps/315lbs.

High Cable Rows - 5 sets/12 reps/45kg.

These squats didn't hurt at all. Today I feel good. Only muscle soreness. No joint pain at all. The best I've felt in quite some time.

Snowdaddy 

Pushing Just A Little

I'm not lifting heavy, not yet. I'm not ready to move big weights. That said I can definitely move high volume. The aerobic aspect of high volume training is something that I desperately need right now.

Leg Swings and Stretches.

Squats - 2 sets/8 reps/bar, 2 sets/8 reps/90lbs, 8 sets/8 reps/135lbs.

Bench Press - 8 sets/8 reps/135lbs.

Bent Ovet Barbell Rows - 8 sets/8 reps/135lbs.

It is warm and humid in the garage. I am spent. Now it's time to eat.

Snowdaddy 

Driveway Training

It couldn't get any better today. It's perfect! 

Lots of Stretches focused on Hip Flexors.

Squats - 2 sets/8 reps/bar, 2 sets/5 reps/135lbs, 2 sets/5 reps/185lbs, 2 sets/5 reps/225lbs, 275lbs/5 reps.

Inclined Dumbbell Press - 6 sets/6 reps/40,50,60,70,80,90lbs.

Kettlebell Swings - 4 sets/12,12,16,20 reps.

All the fresh air and sunshine is making me sleepy. I actually fell asleep while typing out this post. Time for some supper. Have a nice day.

Snowdaddy 

Driveway Tire Deadlifts

It's been a while since I did Deadlifts of any sort. Such a pristine day for training I couldn't not train on the driveway. 

Stationary Bike - 10 minutes. 

Vibration Table - 3 minutes. 

Lots of Stretches.

Tire Deadlifts - 2 sets/6 reps/165lbs, 2 sets/6 reps/235lbs, 3 sets/6 reps/325lbs.

Not belt and no straps. My back feels like I haven't deadlifted in several months. My penance has been paid. Let's see how I feel tomorrow. 

Snowdaddy 

Training 5x5 + Extra

Doing things a little different this afternoon. I wanted to test drive the adjustable dumbbells I have. I haven't really trained with them so today is the day.

Stretches and Mobility focused on Hip Flexors. 

Inclined Dumbbell Press - 6 sets/6 reps/40,50,60,70,80,90lbs.

Squats - 3 sets/5 reps/135lbs, 2 sets/5 reps/225lbs.

High Cable Rows - 5 sets/12 reps/40kg.

Fun and games. The hip flexors stretches seem to be working well and fixing some of my issues. 

Snowdaddy 

5x5 day 3

I decided to go up in weight. Only 10lbs and that's enough. 

Stretches. 

Squats - 2 sets/8 reps/bar, 5 sets/5 reps/145lbs.

Bench Press - 5 sets/5 reps/145lbs.

Bent Over Rows - 5 sets/5 reps/ 145lbs.

At the end of training I also did some high Cable Rows. 3 sets/12 reps/40kg.

I have discovered that the knee, hip and back problems I've been having over the years may be the symptoms of excessively tight hip flexors. I did a hurdle style stretch focusing on the front of my hip. Everything seemed to get better. I've been stretching like this before training and I feel better with every workout. Hopefully it's this simple. 

Snowdaddy 

5x5 day 2

This program is perfect for what I need right now. I think I'll follow 5x5 for a month or two before getting into something more serious. It's HOT today. I'm not complaining. What a great training day. 

Stretches.

Rotator Laterals - 5lbs/20 reps.

Squats - 2 sets/8 reps/bar, 5 sets/5 reps/135lbs.

Bench Press - 5 sets/5 reps/135lbs.

Bent Over Rows - 5 sets/5 reps/135lbs.

Now it's time to have a beer.

Snowdaddy 

New Program

I've been researching programs am finally decided. It seems to cover the fact I'm so out of shape and that I need a decent amount of volume to burn calories. 5x5 went really well today. I'm starting really slow and focusing on form.

Leg Swings and Stretches. 

Squats - 2 sets/8 rep/bw, 2 sets/8 reps/bar, 5 sets/5 reps/135lbs.

Bench Press - 5 sets/5 reps/135lbs.

Bent Over Rows - 5 sets/5 reps/135lbs.

This went really well. I'll stick to it for a bit.

Snowdaddy 

Bench Press

Yesterday evening I went for a bike ride with my lovely wife and daughter. Being fat doesn't work with bike seats. Even if the seat if large. I'm a bit sore today but feel like I accomplished something. Little bites and baby steps.

Rotator Laterals - 2 sets/12 reps.

Bench Press - 3 sets/12 reps/135lbs.

Dumbbell Flys - 3 sets/40,50,60lbs/12 reps.

Push Ups - 3 sets/12 reps.

It's warm today. It's the first of several warm days. I'm not complaining but I'm fat and 30°C temperatures are tough. Good workout. 

Snowdaddy