Day 1 of 24

I've decided to go with a modified 3x3 program for my 9 weeks leading up to my next competition. Things lately have been super hecktic so my mind hasn't been where it needs to be pre contest. I've been formulating this program for some time now and I really think it will work well for me. Here's how today went. (Tomorrow I'll post the full program when I have more time)

Squats (belt only) - w/u, 6 sets/5 reps/275lbs.
Bench Press - 8 sets/3 reps/205lbs.
Deadlifts - 3 x 4 sets/1 rep/365lbs.
Super set with the deadlifts.
Pull Ups - 3 x 6 reps/120, 110, 100lbs assistance.
Barbell Shrugs - 3 x 6 reps/365lbs.

I know it seems a bit odd but I'm sure it will make much more sence tomorrow.

Snowdaddy

Squat Friday

Like I said, I'm feeling better after every work out. Here's how today went.

*superset 4 time through*

Raw Squats (no belt) - 275lbs/4, 4, 5, 6 reps.
Lying Leg Curls - 80, 90, 90, 100lbs/12 reps.
Adductor Machine - 130, 145, 160, 175lbs/12 reps.
Abductor Machine - 115, 130, 145, 160lbs/12 reps.

I only had an hour so I kept the pace high. 275lbs for 6 reps with no belt is good for me. I'm sure the sit ups I've been doing are helping.

Snowdaddy

Bench Day, Boy I'm Tired

Got up early yesterday morning, 0230, I had to go into work. Worked until 0830 but didn't go to sleep. It was 2000hrs when I finally went to the gym. Crazy busy day so I figured a good work out would set things right. All during the work out I felt like throwing up so my mood wasn't quite there. All in all I thought it was a good work out.

Cardio - 10 minutes.
*Super set, 4 times through*
Bench Press - 205lbs/8 reps.
Sit Ups - 20 reps.
Machine Preacher Curls - 60, 70, 70, 80lbs/12 reps.
Machine Triceps Extensions - 65, 75, 90, 90lbs/12 reps.

Machine Seated Flies - 3 sets, 8 reps, 220/250/250lbs.

My hand is feeling better all the time. I feel that the more I work it the better it feels. Not saying I need to destroy it the first time out. Regular gains make it feel better. The Doc said 6 weeks till I get start to use my hand for gripping anything more than 10lbs and 3 months before it's back to normal. I Love Proving Doctors Wrong!

Snowdaddy

New Exercises

As in the past I've done some soul searching and worked on weak points in my training. Today I worked on pull-ups. Like dips I have trouble with pull-ups because of weak muscles and high body weight. Here's how today's work out went.

Deadlifts (raw no belt) - 225lbs/6 reps, 315lbs/6 reps, 365lbs/3 reps, 405lbs/2 reps, 455lbs/1 rep, 455lbs/1 rep.
Shrugs (with straps) - 315lbs/6 reps, 315lbs/6 reps, 365lbs/6 reps, 365lbs/6 reps.
Pull -Ups (body weight-weight assisted) - 170lbs/6 reps, 180lbs/6 reps, 190lbs/6 reps, 190lbs/6 reps.

In addition I peformed other exercises that felt good. I think I'll refer to this work out as "STRAP DAY". It's now several hours later and my back feels great.

Snowdaddy

Back Work Out

Today was back and I was a bit concerned about how my grip would "hold" up. Presently I can squeeze my fist tight with no pain it does however hurt a bit when I put presure on the meaty part of my hand under my thumb. So, for now bench press is a "no go". Here's how today went.

*Super Set Repeated 3 times*
Cardio (various) - 10 minutes
Bent Over Dumbbell Rows - 65lbs, 12 reps.
Lat Pull Downs - 135lbs, 12 reps.
Lat Press Downs - 110lbs/12 reps.
Swiss Ball Sit Ups - 20 reps.
Machine Preacher Curls - 35lbs, 20 reps.
Machine Tricep Extentions - 45lbs, 20 reps.

Everything went quite well. I kept the weights low and reps high. All reps were slow and controlled. The whole work out, with minimal social interaction, took about 1.5hrs.

Snowdaddy

Back In The Gym

On the 20th of March I went in for surgery. I had a carpal tunnel release on my right hand which has left me to leave weights for a while and recover. Today my hand was feeling better so I decided to go to the gym. Nothing serious, just move the muscles around and get the blood flowing. Here's the work out.

*Super Set 3 Times Through*
Cardio - 10 minutes elliptical trainer.
Inclined Leg Press - 12 reps, 180/270/360lbs.
Inclined Calf Press - 12 reps, 180/270/360lbs.
Sit Ups - 12 reps.
Seated Hip Abductor Machine - 20 reps, weight?
Seated Hip Adductor Machine - 20 reps, weight?

I felt really good afterwards. I did try some light squats and the stress on my hand is still too much. I'll have to give it some more time. That's my legs work out, now how do I do chest and back without irritating my hand?

Snowdaddy

Thursday Quicky

I only had about an hour to complete the work out yesterday. Here's how things went.

Cardio - 10 minutes Arc Trainer (intense).
Squats - 10 reps, 105kg (231lbs).
Sit Ups - 30 reps.
Squats - 10 reps, 105kg (231lbs).
Cardio - 6 minutes Arc Trainer (intense).

That was that. Very Quick.

Snowdaddy

Deadlifting Bloopers

Yikes! I wanted to try out two new suits today for deadlifts. Here's how things went.

Warm Up - 5 minutes Arc Trainer.
Deadlifts - 4 reps/130kg, 1 rep/170kg, 1 rep/210kg.
*put on Titan Centurion Squat suit*
Deadlifts (all singles) - 230kg, 270kg(miss), 270kg(miss)
*change to Titan Superior suit low cut*
Deadlifts (all singles) - 270kg(miss), 260kg(miss), 210kg(miss)
*get rid of the gear*
Raw Deadlifts (all singles) - 210kg/1 rep.

Holy moly, that was pathetic. I did however accomplish what I wanted to do, the other suits I have don't work as well as the regular cut Titan Superior suit I used at the Westerns. Till next time.

Snowdaddy

Monday Bench Day

Due to a crazy schedule this week I've done bench today, deadlifts tomorrow, and squats later in the week. Here's how today went.

Cardio - 5 minutes bike.
Bench Press - 10 reps, 185lbs.
Swiss Ball Crunches - 20 reps.
Various Tricep/Bicep machines - 20+reps.
Bench Press - 10 reps, 185lbs.

Cardio - 7 minutes treadmill fast walk.
Bench Press - 10 reps, 205lbs.
Swiss Ball Crunches - 25 reps.
Various Tricep/Bicep machines - 20+reps
Bench Press - 10 reps, 205lbs.

Cardio - 6 minutes Arc Trainer.
Bench Press - 10 reps, 225lbs.
Sit Ups - 25 reps.
Various Tricep/Bicep machines - 20+reps.
Bench Press - 12 reps, 225lbs.


I kept the pace of the work out fairly quick. I really like this way of working out. Maybe I'll be lucky and drop a few pounds along the way. Tomorrow I'm getting together with a buddy for deadlifts. I'll be bringing my video camera and working towards some PBs in untried gear. Stay tuned.

Snowdaddy

Day 3 Deadlifts

Doing deadlifts and cardio is way harder than I was expecting. I was also short on time. Here's what I managed today.

Cardio - 6 minutes (intense)
Deadlifts - 8 reps, 315lbs.
Swiss Ball Crunches - 20 reps.
Deadlifts - 8 reps, 315lbs.

Cardio - 6 minutes (intense)
Deadlifts - 6 reps, 405lbs (equals PB).
Swiss Ball Crunches - 20 reps.
Deadlifts - 4 reps + 2 reps, 405lbs.

Deadlifts - 2 sets, singles, 475lbs.

The singles on the last two sets I concentrated on how fast I was pulling the bar. 475lbs went up quite easy. Speed is my friend. Like I said previously, "I'm trying out new things until my surgery later next month.

Snowdaddy

Day 2 Bench/Cardio

Here's how today went.

Cadio - 5 Minutes (intense).
Bench Press - 8 reps, 225lbs.
Abs - Various Exercises.
Bench Press - 8 reps, 225lbs.

Repeat 3 times.

The work out took about 55 minutes and I was sucking wind by the end. I think I'll change things a bit next work out and add something else with the ab work.

Snowdaddy

First Work Out Back Home

This morning I dragged my sorry self to the gym. I don't have too many weeks till I'm booked for surgery and my lifting has to be put on hold for several weeks. Here's how my work outs are planned out.

Day 1 Squats (3-5 times through)
Cardio - 5 minutes.
Squats - 8 reps.
Sit Ups - 25 reps.
Squats - 8 reps.

Day 2 Bench (3-5 time through)
Cardio - 5 minutes.
Bench Press - 8 reps.
Sit Ups - 25 reps.
Bench Press - 8 reps.

Day 3 Deadlift (3-5 time through)
Cardio - 5 minutes.
Deadlifts - 8 reps.
Sit Ups - 25 reps.
Deadlifts - 8 reps.

Today I performed day 1 3 times through. Here's how it went

Cardio - 5 minutes.
Squats - 8 reps, 225lbs.
Sit Ups - 25 reps.
Squats - 8 reps, 225lbs.

Lots of fun. Tomorrow same thing but bench press.

Snowdaddy

Squat Day

The boys wanted to squat today. Who am I to say no.

Raw Squats - 135lbs/10 reps, 225lbs/3 reps, 315lbs/3 reps.
*knee wraps*
Squats - 385lbs/1 rep, 405lbs/1 rep.
*put suit on straps up*
Squats - 495lbs/1 rep, 545lbs/miss.

Had a busy day at work and got caught on the rack when walking out. I know I shouldn't come up with excuses. Another day I would have had it.

Snowdaddy

Cardio and Ab

Yes I know I wrote "Ab". I have one big ab and I worked it out. Here's the work out.

Stretching
*following x4*
5 Minutes intense cardio.
20 Sit Ups.

I felt very good upon completion of this work out. It's a great way to get away from the grind yet still work on the many weak spots I have. Tonight is a day off. I drove with some friends on the Makenzie Ice Highway to Tuktiuktuk. Very cool, infact very cold.

Snowdaddy

Bench Day

Another great work out. This time away I want to work on my weak points. Yesterday I did just that. Check it out.

Flat Bench Press - 95lbs/12 reps, 135lbs/12 reps, 225lbs/6 reps, 275lbs/4 reps, 295lbs/1 rep.
Push Ups - 20, 12, 12 reps.
*super set*
Cable Extensions - 60lbs/12 reps, 70lbs/12 reps, 80lbs/12 reps.
Cambered Bar Curls - 70lbs/12 reps, 70lbs/12 reps, 90lbs/12 reps.

I really like the push ups after bench. I can go to failure and not worry about getting pinned. I want to start working on my bicep strength since I haven't training them consistantly in over a year. I feel this will help my bench press.

Snowdaddy

Inuvik Work Out

I'm in Inuvik once again and none the worse. I've managed to get to the gym only once since Sunday. Here's how my work out went.

Squats - 135lbs/12 reps, 225lbs/6 reps, 315lbs/4 reps, 315lbs/4 reps.
Deadlifts - 225lbs/6 reps, 315lbs/6 reps, 385lbs/3 reps, 455lbs/2 reps.
Lat Pull Downs
Seated Rows
Lat Press Downs

I was pleased with how it went. Next work out will be more structured.

Snowdaddy

Here I Go Again

Once again I'm off to the "Great White North". Can't say when or where but I do know from experience that there is a gym and enough weights to keep me happy. This time I'm bringing all my raw lifting gear and a Titan Centurion squat suit. Oh the fun I will have. I'll keep ya'll posted.

Snowdaddy

Thursday Speed Squats/Deadlifts

I didn't have as much time to lift today as I would have liked. My Mom called and we got to talking. Here's today's work out.

Speed Squats - 10 sets, 2 reps, 275lbs (completely raw on 45 sec).
Speed Deadlifts - 6 sets, 1 rep, 405lbs (completely raw on 45 sec).

Play Basketball with co workers for 30 minutes.
moving stair machine for 10 minutes.

That moving stair machine is insane. I love it! I haven't used it in years and I forgot what kind of a work out it gives you. I'll be incorperating it more often. I went up in weight for the speed squats and it felt pretty good. 405lbs for raw speed deadlift is a bit heavy. I'll play with the weight a bit. I just hate going down when I'm feeling this good. Tomorrow is Max Bench.

Snowdaddy

Tuesday Speed Bench Press

I feel like I'm experencing a strength "spurt". The last bunch of work outs have felt very strong. Here's yesterday's work out.

Speed Bench Press - 10 sets, 3 reps, 205lbs.
Inclined Dumbbell Press - 6 reps/90lbs, 6 reps/100lbs, 5 reps/110lbs.
Dips - 7, 7, 6, 6 reps/50lbs assistance.
Supported Rows - 8 reps/100lbs, 8 reps/145lbs, 6 reps/170lbs, 6 reps/190lbs.
Seated Military Press - 6 reps/115lbs, 6 reps/135lbs, 6 reps/135lbs, 6 reps/155lbs.
Machine Flys - 3 sets, 8 reps, stack (250lbs).
Parallel Lat Pull Downs - 3 sets, 8 reps, 160lbs.

Played 1/2 court basketball for 30 minutes.

The work out felt great. I spent about 3 hours at the gym to complete everything. I'm not a big fan of cross training. I almost always injure myself when doing "other" sports. Yesterday was no exception. The last pass of the game was to me and when I stretched to catch it I pulled my left calf muscle. Very nice. It's been gradually getting better since then so I'll see how it is before Speed Squats/Deadlifts tomorrow.

Snowdaddy

Monday Max Effort Squat/Deadlift

Another Monday Max Effort has come and gone and I can't help but feel better for it. Here's how things went.

Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/6 reps.
*Knee wraps*
Squats - 405lbs/3 reps.
*Over a bench*
Squats - 455lbs/1 rep, 455lbs/2 reps, 465lbs/1 rep.

Heavy Walk Outs - 545lbs, 585lbs, 615lbs (12 sec hold).

Rack Pulls - 405lbs/3 reps, 495lbs/1 rep, 545lbs/1 rep, 545lbs/1 rep (8 inch rack).

Sit Ups - 20, 10, 10 reps.

Today's work out felt very strong. The squats are up and I'm feeling much more comfortable with the heavier weights. The rack pulls from well below the knee feel more productive than about the knee. High rack pulls became a method to injury. Better this way.

Snowdaddy