Morning Training

Something is wrong with me. Again, I got up at 0400hrs for a work out. what can I say, "I'm dedicated".

Stationary Bike - 10 minutes.
Medium Band Squats - warm up, 3 sets/6, 8, 10 reps/135lbs + med bands.
Bench Sit Ups - 3 sets/25 reps.
Stationary Bike - 10 minutes.

The band squats feel very different. Next week I'll try them again only heavier. The TV/VCR combo in the SANCTUM is turning out great! I watched "Con-Air" while cycling this morning.

Snowdaddy

Early Jogging Again

Up before the rising sun yet again to pound the streets. It's getting easier at least.

Jogging - 5 to 6 minutes (diddn't have a watch).
Stationary Bike - 5 minutes, med/high effort.
Close Grip Bench - 2 sets/12 reps/135lbs.
Hanging Leg Raises - 2 sets/12 reps.
Jogging - 2 minutes.
Walk - 3 minutes.
CG Bench - 2 sets/12 reps/135lbs.
Stationary Bike - 6 minutes, med effort.

I bought a little TV yesterday and hooked it up in my gym. I also have a VCR that was gathering dusk. Now the SANCTUM has a kick ass audio/video center. If there was a bathroom, I'd never leave. LOL.

Snowdaddy

Squats @ Work

I was lucky enough to break away from work for some fun squats.

Warm Up - 5 minutes Stationary Bike.
Squats - 135lbs/8 reps, 225lbs/6 reps.
High Box Squats - 225lbs/4 reps, 315lbs/4 reps, 405lbs/3 reps, 495lbs/1 rep.

I didn't think much of the 495lbs high squat with only my belt. I went through my training log and I'd now consider it a PB high squat. It was actually easy. I could have went for 550lbs if I would have been serious. Tomorrow morning I'll go for a walk, if it's not raining.

Snowdaddy

Monday Morning

Got up this morning got up at 0410hrs and hit the streets. At 310lbs I'm not a big fan of jogging. I try to break up the monotony / pain with other exercises. Works not too bad for keeping my heart rate up for longer.

Jog / Walk - 15 minutes. (several times around the block)
Sit Ups - 25 reps.
Jog / Walk - 5 minutes.
Sit Ups - 25 reps.
Jog / Walk - 5 minutes.
Sit Ups - 25 reps.
Walk around the block cool down.

The whole thing took about 50 minutes. Tomorrow I'll just walk for the total time to give my, everything from my waist down, a rest. Might even get in a weight work out today sometime.

Snowdaddy

Training

I'm really enjoying the summer and I'm still managing t get in some quality training days.

Thursday 15 July 2010.

Stationary Bike - 1o minutes.
*super set the following*
Squats - 3 sets/12 reps/135lbs.
Dumbbell Rows - 3 sets/12 reps per side/65lbs.
Bench Press - 3 sets/12 reps/135lbs.
Lat Pull Downs - 3 sets/12 reps/150lbs.
Sit Ups - 3 sets/12 reps.

Friday 16 July 2010.

Bench Press (with med bands) - 3 sets/6 reps/225-315lbs (at chest-at lock out).
Single Arm Side Laterals - 3 sets/12 reps/25lbs.
Dips (with heavy band help) - 3 sets/12 reps.
Dumbbell Curls - 3 sets/12 reps/25lbs.

Great two days of training. Next week I'll do some more.

Snowdaddy

Power House Down Size

Spent the better part of the morning moving equipment around. For what ever reason a daycare center is taking half of the floor space in the Greenwood Power House. A wall is being put up and work outs at the Power House will be much more "Close". We managed to thin out the extra equipment to free up some space but it's still going to be tight. Makes me glad I have my own garage gym.

Snowdaddy

Travel Part 2

I'm sitting in the Porter lounge on Toronto Island waiting for my flight home. The trip was productive and now I'm ready to get home. I did manage a quick work out while I was away.

Squats - bar/8 reps, 135lbs/8 reps, 225lbs/8 reps, 315lbs/4 reps, put on knee wraps, 405lbs/2 reps, 405lbs/1 rep.

Too hot to work out. The A/C in the gym was hardly any help. I'm pleased I was just able to move some weight. Now I go home.

Snowdaddy

Travel

I'm sitting in the Halifax International Airport waiting for my flight to Toronto. I'll be away till Thursday but of course I brought my belt and knee wraps in case I have the opportunity to lift. Yesterday was awesome!!! It was stupid warm with a slight breeze and I spent the whole day wallowing with my kids in the pool and hitting some light bench press with arms thrown in.

Warm Up - Who needs to warm up. It's 34C with the humidex.
Flat Bench Press - 6 sets, 12 reps, 3 at 135lbs / 3 at 185lbs.
Light Band Bent Over Triceps Ext - 6 sets/12 reps/light band.
Cambered Bar Curls with Medium Bend - 6 sets/12 reps/medium band + 20lbs.
Pull Ups - 3 sets/6 reps/medium band assistance.

A nice controlled work out. Just something to keep the joints lubricated. Afterwards the wife referred to me as a"Manapotamus", half manatee, half hippopotamus. A couple beers and BBQ made the afternoon complete.

Snowdaddy

600th Post!!!

Wow!!! Where does the time go. 600 posts!!! Today was my first work out with bands. I kept things simple but still had a great work out.

Warm Up - 5 minutes Stationary Bike.

Bench Press with Light Bands (-45lbs @ chest, +/-0lbs @ lock out) -
135lbs/12 reps, 225lbs/8 reps, 313lbs/3 reps, 335lbs/1 rep, 335lbs/1 rep, 225lbs/12 reps.

5 minutes Stationary Bike.

Bench Press with Light Bands - 225lbs/12 reps.

5 minutes Stationary Bike.

Bench Press with Light Bands - 225lbs/12 reps.

I would have gone longer but had to get my kids from school. Next work out, Back.

Snowdaddy

Sweating with Squats

Another aerobic based work out with some compound movements thrown in.

Stationary Bike - 15 minutes.

*Super Set the following (3x)*

Squats - 125lbs/12 reps, 145lbs/14 reps, 165lbs/16 reps.
Standing Calf Raises - 125lbs/12 reps, 145lbs/14 reps, 165lbs/16 reps.
Lying Leg Curls - 70lbs/12 reps, 70lbs/14 reps, 70lbs/16 reps.
Leg Extensions - 70lbs/20 reps, 70lbs/24 reps, 70lbs/26lbs.
Stationary Bike - 5 minutes.

The whole work out took about 1 hour. It's raining like crazy outside today and the humidity is very high. I was soaked through everything when I was finished. The cardio work is getting easier. Thats the whole idea.

Snowdaddy

Aerobic Back

Up at 0410hrs this morning to get in a work out. Actually all my work outs this week have been at "O Dark Hundred".

*Repeat following 3 times with minimal rest*

Stationary Bike - 5 Minutes (med-high intensity).
Bent Over Barbell Rows - 135lbs/12 reps.
Dumbbell Rows - 85lbs/12 reps per side.
Barbell Curls - 75lbs/12 reps.

The whole thing took about 40 minutes and my heart rate was up around 150BPM for most of the work out. This week end will be rest. Next week I work nights and will have lots of time to work out. GRRRRR!!!

Snowdaddy

Two Work Outs

Today I managed to fit in two work outs. This morning, Jogging. This afternoon, Heavy Squats.

Morning;

Jog - 5 minutes, Walk - 1 minute, Jog 1 minute, Walk 1 minute, Jog 1 minute, Walk 2 minutes.
Stationary Bike - 5 minutes (med-high intensity).

Afternoon;

Warm Up - 5 minutes Stationary Bike.
Squats - 135lbs/10 reps, 225lbs/6 reps, 315lbs/3 reps, 405lbs/2 reps (knee wraps), 455lbs/1 rep (knee wraps), 315lbs/6 reps.

Jogging went well and 455lbs squat (considering I have done any heavy training in a while) are really good. I'm so pleased with my performance today I'll take a break tomorrow.

Snowdaddy

Jogging

Today was day one of proper jogging. I was up at 0415hrs to beat the streets.

Jogging - Around the block, I'm guessing about 4 to 5 minutes.

*Repeat Following 3 Times*
Stationary Bike - 2 minutes (medium-high effort).
Bench Press - 135lbs/20 reps.

Not too shabby for that early in the morning. I'll try to keep jogging in the morning this week.

Snowdaddy

Aerobic Bench Press

In the spirit of continuing my cardiovascular training I did the following this morning.

Warm Up - 5 minutes Stationary Bike 5 Minutes.

Bench Press - 10 reps wide grip, 10 reps narrow grip / 135lbs.

Stationary Bike - 5 minutes.

Bench Press - 10 reps WG, 10 reps NG / 185lbs.

Stationary Bike - 5 minutes.

Bench Press - 10 reps WG, 10 reps NG / 225lbs.

Stationary Bike - 5 minutes.

Bench Press - 12 reps WG / 225lbs.

Stationary Bike - 5 minutes.

Bench Press - 12 reps WG / 225lbs.

Not a very creative work out but it kept my heart rate up for a bit over an hour. All the bike was done at a medium+ intensity burning about 250 KCal as the computer on my bike told me.

This week end I'm driving to Halifax to pick up another piece of equipment for the SANCTUM. Here's a picture.

I'll take some pictures in the SANCTUM once it's organized.

Snowdaddy

Crazy Legs, and Shoulders

Switching my work outs to a cardio base is awesome. Today's work out really kicked my arse!

Warm Up - 5 minutes stationary bike.

*super set the following (no rest).
Squats - 3 sets/10 reps/135, 185, 225lbs.
Lying Leg Curls - 3 sets/10 reps/70lbs.
Leg Extensions - 3 sets/20 reps/70lbs.
Sit Ups - 3 sets/15 reps.
Jog 200m, Walk Jog 200m (x3).
Stationary Bike (med high intensity) - 2 minutes (x3).

*super set the following (no rest).
Standing Shoulder Press - 3 sets/10 reps/95, 115, 115lbs.
Single Arm Side Laterals - 3 sets/10 reps/25lbs.
Stationary Bike - 3 sets/2.5 minutes.

Finished off everything with a walk around the block. The whole work out took about 1hr 20minutes. I checked my heart rate when riding the bike and it was any where from 150 to 160BPM. Great cardio work out. I think I'll be ready for my PT test when I can do this work out with no walking during the full 400m to the end of my street and back for three sets.

Snowdaddy

Back, ect...

Quick but good work out. I'm going to the kids school BBQ at lunch.

*Super set the following (no rest between sets. Short rest between groups)*

Bent Over Rows - 5 sets/10 rep/135,135,185,185,225lbs.
Broom Handle Twists - 5 sets/30 reps.
Bar Bell Curls - 5 sets/10 reps/70, 70 90, 90, 90lbs.
Sit Ups - 5 sets/15, 15, 15, 20, 20 reps.
Dumbbell Rows - 1 set/10 reps/85lbs.

All be sure to add the dumbbell rows for 5 sets next time. I also walked the kids to school this morning. 4km.

Snowdaddy

Training

Nothing I've been doing lately is part of a program. I'm just keeping busy.

Tuesday 8 June 2010.

Work with my son on his Muay Thai training - Jogging, Push Ups, Sit Ups. VIDEO

Wednesday 9 June 2010.

Walk my kids to school and push a stroller to the local mall - 5km pushing stroller.
Bench Press - 5 sets/10 reps/135lbs.
2 Hand Dumbbell Concentration Curls - 5 sets/12 reps/55lbs.
Bench Press - 5 sets/10 reps/225lbs.

Thursday 10 June 2010.

Walk my kids to school and return home - 4km walk.
Pick Up my kids from school and return home - 4 km walk.

I haven't officially started cardio training but the walking still feels like I've been active. Tomorrow I'll be in the SANCTUM once I've walked the kids the school. Back Work.

Snowdaddy

Legs and Shoulders

Last week was insane busy so I didn't get the work outs I wanted. Hopefully this week is better. At least it's starting out great!

Warm Up - 7 minutes Stationary Bike.

Super Set the following (no rest between)

Squats - 135/185/225lbs for 10 reps.
Lying Leg Curls - 80/90/90lbs fpr 10 reps.

Leg Extensions - 80/90/90lbs for 20 reps.

Stationary Bike - 2 minutes.

Brisk walk around the block - 10 minutes.

Super Set the following (no rest between)

Standing Military Press - 90/90/90lbs for 10 reps.

Bar Front Raises - 25/25/25lbs for 10 reps.

Bent Side Laterals - 25/25/25lbs (dumbbells) for 10 reps.

Stationary Bike - 2 minutes.

Another brisk walk around the block - 10 minutes.

Tomorrow I'll be at the base gym with my son.

Snowdaddy

PS here's some pics from my last competition.

Chest and Triceps

Boy am I ever out of shape. Last night at work my new program really kicked my ass.

Stationary Bike - 10 minutes.

Giant Set

Inclined Bench Press - 3 sets/10 reps/135lbs.
Push Ups - 3 sets/10 reps.
Flat Bench Flys - 3 sets/10 reps/55lbs.

Giant Set

Skull Crushers - 3 sets/10 reps/50lbs.
Dumbbell Kick Backs - 3 sets/10 reps/25lbs.
OH Dumbbell Extensions - 3 sets/10 reps/65lbs.

Stationary Bike - 6 minutes.

Snowdaddy

Deloading

I read an article a few months ago about deloading after a competition. He's my attempt at a deloading work out.

Stationary Bike - 10 minutes.

Squats - 135lbs/6 reps, 225lbs/6 reps.
Bench Press - 135lbs/6 reps, 225lbs/6 reps.

Walk - Jog Indoor Track - one lap of each x 3.

Sit Ups - 4 sets/12 reps.

Stretching upper and lower body.

Not really a great work out but I feel much better today, not so stiff or sore. Now I begin with the weight loss program.

Snowdaddy