Rebounding

I've worked the last three days. Yesterday afternoon, after work, I went shopping with my wife and then came home to entertain a friend who was visiting. Before the friend came over I got on my trampoline for about 35 minutes. Again, it was so much fun. This morning I slept in hard as I don't have anything to do today. I weighed myself at 341lbs. I'm so pumped about this weight. The weight is still coming off even though I'm enjoying Christmas treats. Not a lot of treats mind you but still yummy goodies. I'm happy. 

Snowdaddy 

Bench Press

I worked today which means up at 0400hrs. This afternoon I pressed.

Light Dynamic Stretches. 

Thoracic Extensions - 3 sets/16 reps.

Bench Press - Bar/12 reps, 135lbs/12 reps, 225lbs/8 reps, 295lbs/3 reps, 345lbs/1 rep, 3 sets/1 rep/355lbs.

Inclined Bench Press - 135lbs/12 reps, 155lbs/12 reps, 165lbs/12 reps, 175lbs/12 reps.

Everything feels great except for my lower back and left elbow. Both are mechanical issues. I'm sure they are problems that will be with me long term so I'm learning to live with them.

Snowdaddy 

Squats

Getting the work in earlier than normal today. I've got stuff to do.

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - bar/12 reps, 135lbs/10 reps, 225lbs/8 reps, 315lbs/4 reps, 365lbs/2 reps, (add Orange Bands) 320-365lbs/4 reps, 340-385lbs/3 reps.

(365lbs/2 reps)

Static Stretches. 

Laying Leg Scissors - 3 sets/30 reps.

My lower back is still bothering me. I'm having trouble concentrating on staying tight through my core. Hence the bands. Still not too bad.

BW is a bit up over the holidays. Today I'm back on track watching my caloric intake. 

Snowdaddy 

Deadlifts

Lots of good food and family yesterday. We celebrated Christmas early this year to accommodate other Christmas celebrations. Today is Christmas Eve so it's a great time to train. 

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Deadlifts - 2 sets/10 reps/135lbs, 225lbs/8 reps, 315lbs/6 reps, 405lbs/3 reps, 495lbs/1 rep, 525lbs/1 rep.

Light Stretches. 

Mixed feelings about today's training. I tried 405lbs with an overhand grip again and despite not locking it out I did much better than last week. 525lbs was a real grind but I still locked it out. 

Snowdaddy 

Bench Press

I was ridiculously busy today so training was pushed to this evening. No worries, I still got er done.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/4 reps, 295lbs/1 rep, 4 sets/1 rep/345lbs.

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

I don't know why I'm struggling with lifting lately. 345lbs should be easy but it felt like a competition second attempt. Oh well, keep at it. 

Snowdaddy 

Keeping Busy

No weights today. Time for some fun cardio.

Light Stretches. 

Rebounding - 45 minutes. 

Light Stretches. 

Bouncing on my little trampoline is embarrassingly fun. Tonight I listened to 90s dance club music and turned on the disco lights. So much fun

Snowdaddy 

Weekend and Squats

I worked on the weekend. That means lots of steps. On Saturday I did 35 minutes on the rebounder. It felt great and I had so much fun bouncing to disco and funk music. Sunday I had to run the snowblower which meant lots more steps. My diet on the weekend was kept in check. My current bodyweight is 345lbs.

My recent sciatic problems have left my lower back and core weak. Heavy squats are suffering. Today was a bit better but I should be more like 405lbs for a double. 

Stationary Bike - 11 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - bar/10 reps, 2 sets/8 reps/135lbs, (knee sleeves and belt) 225lbs/4 reps, 315lbs/3 reps, 365lbs/2 reps, 2 sets/1 rep/385lbs, 2 sets/1 rep/395lbs.

Static Stretches. 

I psyched up a bit for 395lbs and the weight moved much better. Wisdom told me to stop there and not go to 405lbs today. Next squat day will be Christmas. I'll do it then. Tomorrow I'll do some rebounding and core work.

Snowdaddy 

Deadlifts

Lots of hard work lead up until this point. It's time to put some weight on the bar. Time for some heavy singles. My back has been a bit of an issue lately so I didn't expect too much. However, it went alright. 

Stationary Bike - 10 minutes. 

Thoracic Extensions - 3 sets/16,20,20 reps.

Kettlebell Swings - 3 sets/20 reps/40lbs.

Deadlifts - 135lbs/6 reps, 225lbs/6 reps, 315lbs/6 reps, 405lbs/1 rep, 455lbs/1 rep, 475lbs/1 rep, 495lbs/1 rep.

Ab Sling Knee Ups - 3 sets/12,15,15 reps.

The 495lbs single went up better than anything over 400lbs.

On another note, once again I'm in control of my diet. My current BW is 346lbs. Down quite a bit but lots more to loose. I'm identifying foods that are calorie dense and limiting or avoiding them.

Bench Press

After some lunch and some video games I felt better and it was time for Bench Press. 

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches.

OH Triceps Band Extensions - 3 sets/16,16,20 reps/Orange Band. 

Thoracic Extensions - 3 sets/16,16,20 reps.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/6 reps, 315lbs/3 reps, 4 sets/1 rep/335lbs.

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

Flat Bench Press went well. I'm surprised how unstable the Inclined Presses were. Obviously a weak point to work on. Fun, fun! My diet is still under control and I'm still losing weight. 347lbs this morning. 

Snowdaddy 

Keeping Busy and Snowblowing

Yesterday afternoon I went out to the garage for some exercise. After rebounding for 10 minutes I remembered that it was 0°C outside so I decided to go for a walk around the block. 11,000+ steps for the day.

Today we are getting dumped on with snow. I shoveled the driveway then snowblowed the entire street. Then shoveled the driveway again. So far I've got over 10,000 steps and it isn't even noon. 

I'm scheduled for Bench Press today. I'll get something to eat then see how I feel. 

Snowdaddy 

Squats

The volume hypertrophy phase is done. Bring on the heavy stuff.

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Squats - bar/6 reps, 2 sets/6 reps/135lbs, 225lbs/6 reps, 315lbs/3 reps, 365lbs/2 reps, 385lbs/2,1,1,1 reps.

Static Stretches. 

Having a bit of problems with Stability. That said, it's a process. Next week I'll go to 405lbs. On a different note, I have been behaving with my diet and my bodyweight is slowly dropping. Today I weighed 348lbs on my home scale. This makes me happy. 

Also, on Sunday, I did a lot of walking at work. 12000+ steps. During the evening I was bored so I bounced on my trampoline to Earth Wind and Fire for 25 minutes. Over 5000 cal burned on Sunday. 

Snowdaddy 

Deadlifts

Now that's much better. Training today was more like I expect out of myself. 

Stationary Bike - 10 minutes. 

Thoracic Extensions - 3 sets/16 reps.

Kettlebell Swings - 3 sets/20 reps/40lbs.

Deadlifts - (OH Grip) 135lbs/12 reps, 225lbs/10 reps, 275lbs/6 reps, 295lbs/6 reps, (normal grip and belt) 315lbs/6 reps, 335lbs/6 reps, 355lbs/6 reps, 405lbs/6 reps.

As I've said before, "when it's feeling good you have to push yourself." The last set was supposed to do 375lbs. Jump up to four plates for glory. Pleased I did. Now it's time to eat.

Snowdaddy 

Keeping Busy

This morning I carried out what I was always going to do but never have. Cardio in the morning. 

0830hrs

Rebounding - 20 minutes. 

This afternoon I'm bored so I decided to do a but more cardio instead of snack.

Stationary Bike - 10 minutes. 

Rebounding - 5 minutes. 

V-Sits on Trampoline - 4 sets/10 reps.

Feeling good. Tomorrow is for Deadlifts. 

Snowdaddy 

Bench Press

As per yesterday I didn't have much faith in hitting my numbers. I did my best. This morning I tried some cardio. On my trampoline. 

Rebounding - 5 minutes. 

Here's what went down today. 

Stationary Bike - 10 minutes.

Leg Swings and Dynamic Stretches. 

Band Triceps Ext - 3 sets/16 reps/Orange Band. 

Band Biceps Curls - 3 sets/16 reps/Orange Band. 

Stability Ball Thoracic Extensions - 3 sets/16 reps.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/6 reps, 275lbs/6 reps, 285lbs/6 reps, 295lbs/6 reps, 305lbs/3 reps, 315lbs/3 reps, 335lbs/2 reps. (I missed the third rep)

Not good, not bad. Weights were alright. Tomorrow I'm going to go longer on the trampoline. 

Snowdaddy 

Squats

Recently my left side sciatic nerve has been causing me a decent amount of pain first thing in the morning. I'm sure it's caused by a combination of training, my bodyweight and sleeping on my side. I've been putting a pillow between my legs when sleeping which seems to be the cure. For now. Long term I need to lose some weight. I'm trying. I skipped Deadlifts last week to rest a little and didn't expect wonders from today's training. However, it went alright. 

Stationary Bike - 10 minutes. 

Leg Swings and Dynamic Stretches. 

Thoracic Extensions - 3 sets/12 reps.

Squats - 2 sets/12 reps/bar, 135lbs/10 reps, (belt) 225lbs/8 reps, 275lbs/6 reps, 295lbs/6 reps, (knee sleeves) 315lbs/6 reps, 335lbs/6 reps, 355lbs/4 reps, 375lbs/2 + 2 reps.

(315lbs)

(375lbs)

(375lbs)

Static Stretches. 

Dead Bugs with Stability Ball - 4 sets/12, 12, 16, 20 reps.

All-in-all it was ok. I didn't feel strong but the weight moved pretty good as per the videos. Weight loss is going alright. On Sunday I weighed myself at work. 162kg. That's another kg down. Let's keep going. 

Snowdaddy 

Bench Press

Yesterday wasn't that busy but I didn't have any more than 2 hours free at a time. So training was postponed until today. I have lots of time today. That is once my daily chores are done. 

Stationary Bike - 12 minutes. 

Leg Swings and Dynamic Stretches. 

High Cable Rows - 3 sets/12 reps/45kg.

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

Stability Ball Thoracic Extensions - 3 sets/16 reps.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/12 reps, 2 sets/6 reps/275lbs, 285lbs/6 reps, 295lbs/6 reps, 305lbs/5 + 2 reps.

Ab Sling Knee Ups - 4 sets/14 reps.

Standing Band Biceps Curls - 3 sets/12 reps/Orange Band. 

I just noticed I goofed my working sets starting numbers. It should have been 265lbs for two sets then up to 275lbs. OOPS! Oh well. I missed the sixth rep at 305lbs. So, I re-racked the weight and did two more. Not planned but still alright. Diet is still going well. I shouldn't say "Diet" as it isn't. I'm using my Fitbit app to identify where most of my calories are coming from. Then I omit or limit them. So far it's very comfortable. 

Snowdaddy