Keeping Busy

It's a problem that I want to eat when I'm bored. Not that I'm hungry. Instead of picking I got out to the garage for some fun.

Stationary Bike - 12 minutes. 

Then my daughter sends me a text and wants to be picked up from school. After returning home I got back to work.

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Rebounder - 2,2,3,3 minutes. 

Bouncing is fun cardio. I really need to do it more often. Balance has been an issue. I found Bouncing back and forth from side to side seems to help. Tomorrow is Bench Press. 

Snowdaddy 

Squats

That was fun. Well, sort of. I've finally got control of my diet. On Saturday at work I weighed myself at 164kg. That's 2.5kg down in one week. I feel much better for it. It doesn't seem like much but take a 5lbs plate out of your pocket and see what a difference it makes. The only thing I'm doing differently is identifying where the bulk of my calories are coming from. The medication, Contrave, that I'm taking takes care of the cravings and the psychological need for food. I'm using my Fitbit app on my phone to log my macros. Calories are right where they should be without suffering and protein is high enough to maintain muscle mass and strength. Exciting times. Today's training went like this.

Stationary Bike - 12 minutes. 

Leg Swings and Dynamic Stretches. 

Thoracic Extensions - 2 sets/16 reps.

Squats - 2 sets/12 reps/bar, (knee sleeves) 135lbs/8 reps, 225lbs/8 reps, (belt) 2 sets/6 reps/275lbs, 295lbs/6 reps, 315lbs/6 reps, 335lbs/6 reps, 355lbs/8 reps.

Dead Bugs - 2 sets/16 reps.

Parallel Leg and Arm Raises - 3 sets/16,12,12 reps.

Static Stretches. 

A really good day. Core is getting stronger. Strength is coming back. Form is really good. Losing weight. Belt is looser. Keep going. 

Snowdaddy 

Deadlifts

Too busy yesterday to pull. I worked this morning so this afternoon I got er' done.

Stationary Bike - 12 minutes. 

Leg Swings and Dynamic Stretches. 

Deadlifts - 225lbs/8 reps, 3 sets/6 reps/275lbs, 295lbs/6 reps, 315lbs/6 reps, 335lbs/8 reps.

Extensive Static Stretches. 

Still putting in the work IAW the program. I've diagnosed my morning sciatic issues. My conclusion is that I have tight hamstrings. So, tonight after training I did lots of static stretches. For the sake of having pain free mornings I hope this works. 

On another topic I've been watching my caloric intake. It's working great because I lost 2.5kg. The beginning of a permanent lifestyle change. Stay tuned.

Snowdaddy 

Bench Press

Nutrition is off this morning so energy levels are low. I'll comment below on this. Despite this training went well. I am working on adding a few warm up exercises to each training day. Something I picked up from an  online influecer.

Stationary Bike - 12 minutes. 

Leg Swings and Dynamic Stretches. 

Thoracic Extensions - 3 sets/12 reps.

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

Bench Press - 2 sets/12 reps/135lbs, 225lbs/12 reps, 3 sets/6 reps/265lbs, 275lbs/6 reps, 285lbs/6 reps, 295lbs/7 reps.

Ab Sling Knee Ups - 4 sets/12 reps.

WRT my diet. I've always had issues with my diet. Mostly the volume of food I eat. I eat a lot. I eat good food, not a lot of junk. About a month ago I asked my doctor to prescribe "Contrave". It's done an amazing job of curbing my cravings and leveling out any anxious moments I have. Now it's time to work on my caloric intake and drop some weight. It's a lot harder than it sounds. Today I begin again to try and control my bodyweight. 

Snowdaddy 

Squats

Training went really well today. I've been a little concerned about the weights/reps lately. The reality is, THEY HURT. As every week goes by I get more confidence to handle more weight for the working sets/reps. More core work won't hurt either.

Stationary Bike - 12 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - bar/8 reps, (knee sleeves) 135lbs/8 reps, 225lbs/8 reps, (belt) 3 sets/6 reps/275lbs, 295lbs/6 reps, 315lbs/6 reps, 335lbs/8 reps, 135lbs/8 reps.

Dead Bug - 2 sets/16 reps.

Elbow Planks - 2 sets/1 minute. 

Static Stretches. 

Core is getting stronger and my workload capacity is getting better. Not the time to slow down now. Keep my foot on the gas.

Snowdaddy 

Deadlifts

With winter well under way it is so nice to have my home/garage gym insulated and heated. It's -15°C. Brrrrr...

Stationary Bike - 16 minutes. (good)

Leg Swings and Dynamic Stretches. 

Deadlifts - 185lbs/8 reps, 4 sets/6 reps/275lbs, 295lbs/6 reps, 315lbs/8 reps.

Ab Sling Knee Ups - 4 sets/12 reps.

Static Stretches.

Good training. Nothing heavy but good nonetheless.

Snowdaddy 

Keeping Busy

Out to the garage to burn some calories, work on mobility and core work.

Stationary Bike - 12 minutes. 

Leg Swings and Shoulder Rolls.

Stretches.

Elbow Planks - 2 sets/45 seconds. 

At this point I drove to pick up my daughter from school. When I got home I resumed my training. 

Stationary Bike - 10 minutes. 

Elbow Planks - 2 sets/45 seconds. 

Stretches. 

No abdominal cramps is awesome. I've neglected my core for a while now. Not anymore. My sciatic nerve flared up again this morning. I slept with a pillow between my legs. It may not have been thick enough. I'll continue to stretch and try to find a thicker pillow. 

Snowdaddy 

Bench Press

Family responsibilities and chores kept me from doing any exercise yesterday. Today I was scheduled for Bench Press. 

Stationary Bike - 12 minutes. 

Leg Swings and Dynamic Stretches. 

Bench Press - bar/12 reps, 135lbs/12 reps, 225lbs/12 reps, 4 sets/6 reps/265lbs, 275lbs/6 reps, 285lbs/8 reps.

Standing Band Cross Chest Curls - 3 sets/12 reps per arm/Orange Band. 

Sit Ups on Bosu Ball  - 2 sets/12 reps.

All the reps were solid. My lower back and sciatic nerve are causing me some grief. I'm sure the core work, stretches and sleeping with a pillow between my knees will help. My left elbow has been also causing a touch of pain. Hence the elbow sleeves. It helped.

Snowdaddy 

Squats

I've been having some sciatic issues first thing in the morning when I get out of bed. It hurts like heck for about 30 minutes then goes away. It hasn't bothered my lifting at all. Squats today felt great. 

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - bar/10 reps, (knee sleeves) 135lbs/8 reps, 225lbs/8 reps, (belt) 4 sets/6 reps/275lbs, 295lbs/6 reps, 315lbs/8 reps.

Sit Ups - 3 sets/12 reps.

Static Stretches. 

Really enjoying training today. Squat were moving well. Going to try some specific exercises to hopefully help with my morning pain in the ass. I added another set of 12 reps of Sit Ups. No cramping.

Snowdaddy 

Deadlifts

Yesterday was spent snowblowing with a bit of stuff in the evening. Today I worked which means I did a lot of walking. Training is going well lately so I didn't want to miss Deadlifts. This evening I got it done.

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Deadlifts -  (OH Grip) 135lbs/10 reps, 225lbs/8 reps, 5 set/6 reps/275lbs, 295lbs/8 reps.

Stationary Bike - 10 minutes. 

The OH grip is going well. My grip is getting better. The weights aren't that heavy but the volume is building muscle for sure. Now it's time to take it easy before going to bed in about 2hrs.

Snowdaddy 

Keeping Busy

Yesterday I got out to the garage in the afternoon to burn a few calories and stretch.

Stationary Bike - 12 minutes. 

Leg Swings and Dynamic Stretches. 

Stationary Bike - 10 minutes. 

More Leg Swings and Dynamic Stretches. 

During this I watched the 2007 and 2008 World Strongest Man finals. Mariusz Pudzianowski was indeed the "Dominator".

Today was supposed to be Deadlifts but we got a substantial accumulation of snow. I spent about 2.5hrs snow blowing our side street. It doesn't seem like a lot but after 11,000 steps and manhandling a 400lbs snow blower I'm spent.

This afternoon I was bored so out to the garage again. 

Stationary Bike - 12 minutes. 

Leg Swings and Dynamic Stretches. 

I feel much better for getting the blood flowing and working on some mobility. Tomorrow and Sunday I work which means lots of walking. Depending how I feel Deadlifts may be in order tomorrow afternoon.

Snowdaddy 

Bench Press

I woke up this morning with a pain in my lower back. Tiger Balm and a Tylenol and I'm ready to go. 

Stationary Bike - 12 minutes. 

Leg Swings and Dynamic Stretches. 

Bench Press - bar/12 reps, 135lbs/12 reps, 225lbs/12 reps, 5 sets/6 reps/265lbs, 275lbs/8 reps.

Static Upper Body Stretches. 

Strong setup and efficient pressing. Feeling good and strong except for a tight lower back. It's all good. 

Snowdaddy 

Squats

Much better training today. Motivation was good and feeling good.

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - bar/8 reps, (knee sleeves) 135lbs/8 reps, (belt) 225lbs/8 reps, 5 sets/6 reps/275lbs, 285lbs/6 reps.

Sit Ups - 2 sets/12 reps.

Static Stretches. 

It's wintertime again and again I'm so grateful for having my own home gym to train. -3 deg C right now. Additional ab work with sit ups. Feeling good. 

Snowdaddy 

Keeping Busy

It's a really slow Sunday. My wife is out with a friend. My kids are online with their friends. Dad is left alone. Did some laundry and some other chores. Also, made it out to the garage.

Stationary Bike - 12 minutes. 

Leg Swings and Mobility Work.

Stationary Bike - 12 minutes. 

I've organized the garage and now I have a large open space for Deadlifts and Stretches. Wonderful. This is really going to help in future strength endeavors. 

Snowdaddy 

Deadlifts

No tires today. I organized and moved things around in the garage. Now I have so much more room for activities. Or rather, I now have a designated deadlift area. Awesome!

Stationary Bike - 11 minutes. 

Leg Swings and Dynamic Stretches. 

Deadlifts - (no belt, OH grip) 135lbs/8 reps, 6 sets/6 reps/275lbs.

Last two sets were normal grip. The last set was for 8 reps. Feeling good and strong. It would be great to lose a few more pounds so my gut isn't in the way. 

Snowdaddy 

Bench Press

Laying down and pressing is much easier than squats. These felt really solid and strong.

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

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

At this point my daughter send me a text. She isn't feeling well and would like to come home. I got in the car and went to bring her home. A few hours later and some lunch I began again. 

Stationary Bike - 10 minutes. 

Dynamic Stretches. 

Bench Press - 225lbs/12 reps, 6 sets/6 reps/265lbs.

Static Stretches.

All in all a pretty good training day. My set up was solid and I pressed hard through the reps. Not just rebounding them off my chest.

Snowdaddy 

Squats

Starting the program again from the beginning. Last week's Max Effort was a "dog's breakfast". Instead of slow eccentric tempo training I'm going back to regular speed. Today was tough but I grinded through it.

Stationary Bike - 15 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - 2 sets/8 reps/bar, 2 sets/8 reps/135lbs, 6 sets/6 reps/275lbs.

Static Stretches.

Lots of great volume training. The stuff that builds muscle. I wore my belt but I didn't wear my knee sleeves. Now I'm eating then I gotta go get some groceries. 

Snowdaddy