Getting Better

In an effort to get ready for the FORCE test I continue to hit the streets. At 350lbs jogging is difficult. But, I am getting better at it.

I wanted to do two laps today and negative split each km. Task carried out successfull.

I'm pleasently surprised with the last km under 10 minutes. Good for me!

Snowdaddy

Press and Pull

Had to get up early today for an appointment. So, lots of time for training.

Rebounding - 60 minutes (12x5min)

Seated Axle Press - bar/12 reps, 115lbs/8 reps, 3 sets/10 reps/135lbs, 3 sets/12 reps/135lbs.

NG High Cable Rows - 6 sets/10 reps/60kg.

Awesome pump! Feeling good. Now I gotta get going to work.

Snowdaddy

Fixed My TV

I started training today and my TV gave a No1 fan fail warning. After that it shut off. Time to fix it. I laid it down, pulled off the back, cleaned up a very dirty cooling fan. Then I tested it and put it back together. Success! I guess my job at fixing aircraft electronics has got to come in handy once-in-a-while.

After that I had about 30 minutes before getting ready for work.

Rebounding - 30 minutes (6x5 min)

Ab Sling Knee Ups - 6 sets/12,12,15,15,18,20 reps.

Better than nothing.

Snowdaddy

2km and Squats

Monday I took off. It was really nice to take a break. Today back at it.

After a few bites of breakfast then I hit the street. With a goal to break my 1km record I was successfull.

My previous best was 9:58 towards the beginning of the month.

After 2km around the block I put on my knee sleeves and squat shoes. Time to Squat.

Dynamic Stretches

Squats - bar/6 reps, 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps, 365lbs/1 rep, 135lbs/12 reps.

Static Stretches

Running short on time. Gotta eat then get going to work.

Snowdaddy

I Did It!!!

Last day of 10k steps/day for 4 weeks.

I did it!!!

Last night we went over to celebrate a friend's birthday. Lots of good craft beer and a late night meant I wasn't going to push too hard today. 

Walk around the block - 2km

Rebounding - 60 minutes.

Cambered Bar Curls - 6 sets/12 reps/65lbs.

OH Cambered Bar Ext - 6 sets/12 reps/65lbs.

It's a bit of a rainy day. Good day to stay in, train, watch the Iron Age Podcast, eat and recover.

Snowdaddy

Standing Axle Press

A bit of running around this morning after cutting the lawn. Unfortunately, I still didn't have enough steps to make 10k. Time to train and rebound.

Rebounding - 45 minutes (9x5 min)

Standing Axle Press - 3 sets/10 reps/95lbs, 3 sets/6,6,8 reps/145lbs.

Dumbbell Laterals - 3 sets/10 reps/20lbs.

Steps complete. Time to eat then go out with friends.

Snowdaddy

Keeping 10k

Yesterday I was busy at work then had an event with my kid. It didn't leave much time after work to get my steps in but, I did.

Today is a sports day at work. I decided to play "disk golf." I've never tried it but always wanted to. It was a lot of fun. 

Always fun getting 10k steps.

Snowdaddy

Driveway Tire Deadlifts

I knew I would be busy this evening so I went for a jog/walk before work this morning.

Right after work I had to make up some steps to complete 10k. That, and some Deadlifts.

Rebounding - 20 minutes.

Driveway Tire Deadlifts - 2 sets/6 reps/230lbs, 3 sets/3,3,4 reps/410lbs.

Time to eat then get going.

Snowdaddy

Bench Press and Pulls

I'm still going for another week to gain the fourth and final badge. Ten thousand steps or more a day for 28 days straight. If I quit now I would have to start all over again. After today only four days left.

"LETS GO!!!"

Rebounding - 70 minutes

Bench Press - 2 sets/12 reps/135lbs, 3 sets/6 reps/225lbs, 3 sets/6 reps/245lbs.

WG Cable Rows - 6 sets/12 reps/60kg.

Now its time to EAT!!!

Snowdaddy

Working Out

FORCE Test practice today went ok. I'm still not there but getting better.

First Attempt Rushes - 53.6 Sec

Second Attempt Rushes - 52.5 Sec

I also did some sprinting (what I call sprinting) practice as well.

I decided to come home instead of training at the gym. In the garage I got to work.

SSB Bench Squats - 2 sets/6 reps/bar, 3 sets/12 reps/140lbs, 3 sets/10 reps/190lbs, 3 sets/6,6,8 reps/240lbs.

Rebounding - 45 minutes.

My back was bothering me a little on my left side. I said, "Fuxk it! It's either gonna feel great tomorrow or I'll be calling in sick."

Now it's time to relax with my lovely Mrs.

Snowdaddy

Went For A Stroll

Final day of 10k steps.

A little excessive but I got er' done.

Snowdaddy

Pressing and Rebounding

Today and tomorrow left before getting the 3 week badge of 10k steps or more per day. Keeping up the steps is becoming tiresome. However, I do feel the consistancy is leading to gains.

Rebounding - 90 minutes (3x6x5 min)

75° Inclined Press - 6 sets/8,8,10,10,12,12 reps/135lbs.

45° Inclined Press - 6 sets/12 reps/135lbs.

30° Inclined Press - 6 sets/12 reps/135lbs.

I'm tired.

Snowdaddy

Steps

My posterior was feeling it from Deadlifts yesterday. But, I gotta keep going can't take my foot off the throttle now. Nice day for a walk. I wasn't going to push. Bah! What do I know?

I also added 30 minutes of rebounding to achieve 10k steps today before going to work. I weighed myself thus morning. 352lbs. Not bad.

Snowdaddy

Driveway Deadlifts

Another beautiful day. Perfect for Driveway Deadlifts.

Kettlebell Swings - 2 sets/20 reps/40lbs.

Driveway Deadlifts - (normal grip) 135lbs/6 reps, 225lbs/6 reps, 4 sets/2,3,4,6 reps/345lbs. (OH grip)4 sets/1 reps/345lbs.

Combined with the Deadlifts.

Rebounding - 60 minutes (12x5 min)

Upping the weight a little to get ready for Shake the Interlake.

Snowdaddy

Steps

I was busy playing "Dad's Taxi" in the morning. This didn't leave me much time before going to work. It's a beautiful day so I hit the streets.

This combined with a busy work evening lead to a new step record (for this watch).

Snowdaddy

Rebounding and Sit-Ups

Wait! What? Sit-Ups? Interesting.

I do core work, occationally. However, it's been a long long time since I've done Sit-Ups. That said train went really well today after the killer FORCE Test practice yesterday and the late work shift last night.

Rebounding - 60 minutes (12x5 min)

Sit-Ups - 6 sets/10,10,10,12,12,20 reps.

NG Pull Downs - 6 sets/10 reps/50,55,60,60,60,60kg.

Theragun

I haven't used the Theragun in a little while and after yesterday you could play the fiddle on my hamstrings. Very tight and sore.

Oh ya, I'm still pushing the 10k steps a day. Working towards a week 3 badge.

Snowdaddy

3000 POSTS!!!

Insane! 3k posts. It's been quite a journey since my first post not quite 20 years ago. It doesn't seem like that long ago.

Today's training wasn't that special but was important. I've got about two months to complete the FORCE Test. After blood work and being poked four times I was going to wimp out and go home. Luckly I turned around and went to the gym instead. Glad I did.

I still haven't achieved the passing time of 51 sec for the rushes. However, I feel like I'm getting better. All the other exercises are not an issue. Just the rushes. 55 sec today!

Snowdaddy

I Did It!!!

I set a new personal record on my smart watch. 14 days straight of 10,000 steps or more. 

Lots of rebounding combined with exercises made for a good training day.

Rebounding - 60 minutes (12x5 min)

Standing Dumbbell Press - 6 sets/12 reps/45lbs.

Bent Over Dumbbell Press 6 sets/12 reps/45lbs

At this point I took a short break. When I realized how close I was to completing two weeks of 10k/day, I got back on the rebounder.

Rebounding - 30 minutes (6x5 min)

Cable Triceps Ext - 6 sets/12 reps/20,25,30,35,35,35kg.

I DID IT!!! Time for something to eat and drink.

Snowdaddy

Pushing... a little

Lots of running around this morning after enjoying a solid sleep in. Once I got home I went for a walk/jog around the block.

Feeling more comfortable during a slow jog I decided to go further than before. Jogging from home to Georgetown is pretty good, for me, so far. Google Maps says its about 600m. First km was under 10 minutes.

Snowdaddy

Steps Yesterday and Graduation Today

Thursday I was busy running around with my wife. I still managed to get 10k steps with the help of 30 minutes of Rebounding.

Today I wanted to get some training in before a very important appointment. My eldest daughter graduated University. She is the first in my immediate family to achieve a University degree.

Leg Swings and Dynamic Stretches.

Squats - 2 sets/4 reps/bar, 2 sets/4 reps/135lbs

4 sets/4,4,4,6 reps/225lbs.

Once the graduation was finished I still had 4k steps. Back onto the rebounder.

Rebounding - 30 minutes

10k steps complete

Snowdaddy

Getting Steps

Instead of rebounding after work to get my steps I decided to go for a walk.

Mission accomplished!

Snowdaddy

Ribs After Work

In the interest of getting steps and going out for ribs I got up early and hit the street.

After work I got to work so I had somewhere for the gains to go.

Rebounding - 30 minutes

Push Ups - 6 sets/12,12,15,15,18,18.

Stretching

A good day of training and a good mess of ribs.

Snowdaddy

10k Steps and Tire Deadlifts

Finished work early and went out to buy new boots for work. After I got home I went to work completing 10k steps and Tire Deadlifts.

Rebounding - 40 minutes.

Tire Deadlifts - 7 sets/6,6,6,6,8,10,12 reps/235lbs.

Mission accomplished.

Snowdaddy

Smoke and Training

This morning I went out for a walk/run with my son. The forest fires in Northern Manitoba are making air quality very poor. That said, I pushed a little harder and went another 1/2km farther.

After that I did some running around. This afternoon I wanted to get 10k steps so on to the rebounder.

Rebounding - 60 minutes (6x5 min +30 min)

Ab Sling Knee Ups - 6 sets/10 reps/light band.

Static Stretches.

I couldn't just bounce. The Knee Ups were am excellent adition. It's really hot today, 34°C. Thats enough. I got my 10k steps

Snowdaddy