Squats

I have my new program ready for trial. Today is day one. Lots of work but feeling solid. 

Stationary Bike - 10 minutes. 

Stretches. 

Squats - 3 sets/6 reps/bar, 3 sets/6 reps/95lbs, 3 sets/6 reps/135lbs, 3 sets/6 reps/185lbs, 3 sets/6 reps/225lbs, 3 sets/6 reps/275lbs.

Seated Band Hamstring Curls - 4 sets/12 reps per side/Orange Band. I'll post the new program a little later. 

Snowdaddy 

Cardio

I think I've got my new program ready but my legs are still pretty tight from last squat day. Time for some much needed cardio.

Light Stretches. 

Stationary Bike - 10 minutes. 

Bowflex MAX Trainer - 14 minutes. 

Stretches. 

The Bowflex Max Trainer scares the crap outta me. The 14 minutes wasn't all at once. I took the odd break so my soul could return to my body. That said, I feel good for doing it.

Snowdaddy 

Bench Press

I'm getting closer to developing a new training program that suits my current condition. Old and overweight. I also have an adductor injury that seems to keep coming back.

Light Stretches. 

Stationary Bike - 15 minutes. 

Light Stretches. 

Rotator Laterals and Band Work. 

Bench Press - 3 sets/6 reps/bar, 3 sets/6 reps/95lbs, 3 sets/6 reps/135lbs, 3 sets/6 reps/185lbs, 3 sets/6 reps/225lbs, 3 sets/6 reps/275lbs.

Alternate the following exercises.

WG High Cable Rows - 3 sets/12 reps/50,55,60kg.

Band Triceps Ext - 3 sets/12 reps per side/Orange Band. 

Seated Concentration Curls - 3 sets/8 reps per side/35lbs.

Lots of sets and lots of reps. Feels good.

Snowdaddy 

Squats

My motivation has been lacking lately. Squats are done on Monday not Thursday. Today I decided to try out somethings that are different than normal. I'll discuss it later in this post.

Stationary Bike - 10 minutes. 

Leg Swings and Stretches. 

Squats - 3 sets/6 reps/bar, 3 sets/6 reps/95lbs, 3 sets/6 reps/135lbs, 3 sets/6 reps/185lbs, 225lbs/6 reps, 275lbs/6 reps, 315lbs/6 reps.

Seated Band Hamstring Curls - 3 sets/12 reps/Orange Band. 

Standing Adductor Work - 12 reps/Orange Band. 

I've been reading lately about doing volume work before heavier sets. By treating your warm up sets as volume you ensure you are very warmed up before moving to heavy sets. I know this doesn't seem like a stretch of the imagination but as I get older I need to focus on a thorough warm up to prevent injuries. Something to try for a bit.

Oh ya, I'm also making bread. 

Snowdaddy 

Tire Deadlifts

Just having some fun today. Not sticking to any program. Just enjoying myself. 

Light Stretches. 

Stationary Bike - 17 minutes. 

Light Stretches. 

Tire Deadlifts - 165lbs/12 reps, 235lbs/10 reps, 325lbs/6 reps, 415lbs/3 reps, 525lbs/1 rep, 505lbs+135lbs chain/1 rep.

After this I felt good. 

Snowdaddy 

Bench Press

Today is not too cold but it is quite windy. Thank goodness for my insulated and heated garage. It's not that warm but it's much better than it was before. +13 °C.

Light Stretches. 

Stationary Bike - 15 minutes. 

More Light Stretches. 

Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps, 295lbs/6 reps.

Power Phase - 3 sets/1 rep/345lbs, 355lbs/1 rep.

Pump Phase - 2 sets/5 reps/255lbs, 4 sets/4 reps/255lbs.

WG High Cable Rows - 3 sets/12 reps/50,55,60kg.

OH Band Triceps Ext - 3 sets/12 reps per side/Orange Band. 

Seated Dumbbell Concentration Curls - 3 sets/8 reps per side/35lbs.

A great training day with a few victories. Still feeling good. 

Snowdaddy 

Squats

Feeling pretty good so let's go a little heavier. 

Light Stretches.

Stationary Bike - 11 minutes. 

Leg Swings and Stretches. 

Squats - 3 sets/8 reps/bar, 3 sets/6 reps/135lbs, 3 sets/6 reps/225lbs, 275lbs/4 reps, 315lbs/4 reps.

Seated Band Hamstring Curls - 3 sets/12 reps per leg/Orange Band. 

Not strong but feeling solid. Everything held together. 

Snowdaddy 

Shoveling Snow

Friday I shoveled snow for about an hour and was in no shape for Deadlifts. On Saturday we received even more snow. I spent an hour in the morning and two more hours in the afternoon shoveling. Today I woke up to sore obliques. I guess that shows some effort was spent. Lots of calories burned and lots of snow moved.

Snowdaddy 

Bench Press

Back on the horse as far as Bench Press goes.

Stationary Bike - 15 minutes. 

Stretches. 

Rotator Laterals and Band Work X2.

Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs, 295lbs/4 reps.

Power Phase - 4 sets/1 rep/345lbs.

Pump Phase - 6 sets/4 reps/255lbs.

WG High Cable Rows - 3 sets/12 reps/50,55,60lbs.

OH Band Triceps Ext - 3 sets/12 reps per arm.

All this and I made dinner at the same time. I'm just that good.

Snowdaddy 

Slow Start

A bit of a break to rest my strained adductor. Now to slowly get back into the groove. 

Light Stretches. 

Stationary Bike - 16 minutes. 

Lots of Stretches. 

High Bar Squats - 3 sets/6 reps/bar, 3 sets/6 reps/135lbs, 3 sets/6 reps/225lbs.

 

Everything held together so that's a good place to finish. I did High Bar Squats today as it was recommended by a friend of mine. I love my body position during these. Head up, chest up, sit back. It's not so comfortable on my traps. Oh well, I'll get used to it.

Snowdaddy 

Much Smarter

Much better approach to training today. My ear still isn't 100%.

Stationary Bike - 10 minutes. 

Stretches. 

Alternate the following. 

Seated Band Hamstring Curls - 3 sets/12 reps.

Squats - 4 sets/6 reps/bar.

Listening to records and mostly chilling in the garage. The rest will do me good for when I get back to buisness next week. 

Snowdaddy 

Being Silly

Yesterday I rode the Stationary Bike for 15 minutes then went for a walk around the block for 30 minutes. Of course, I stretched.

Today I woke up feeling good. My ear is definitely on the mend. "What would it hurt to do some Bench Press?" Silly me.

Light Stretches.

Stationary Bike - 16 minutes. 

Light Stretches. 

Rotator Laterals and Band Work - 2 sets.

Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs, 295lbs/3 reps, 345lbs/1 rep.

That's good right there. The pressure started to bother my ear. Silly me.  No more lifting until at least next week.

Snowdaddy 

Taking A Break

 When it rains it pours. On top of straining my adductor last week I also have an ear ache. On Saturday morning I went to the Doctor to get a prescription. I worked Saturday and Sunday evenings which didn't help. Today it feels better. I have been stretching every day even though I haven't been training. I'll rest for a bit longer before getting back under the bar. Bugger!

Snowdaddy