Bench

Lots of sets, lots of reps. Here's how last night went.

Bench Press - 3 sets/10 reps/135lbs, 3 sets/10 reps/185lbs, 2 sets/10 reps/225lbs.

Simple yet I was spent at the end. After I help my wife with her push up training.

Snowdaddy

Squats

I was camping all this week with my older three kids. Today the kids start school. The wife is at work and I have the house to myself. Time for a work out.

Out Side Temp 30+ DegC

Squats - 10 sets/6 reps/135lbs.
Ab Strap Knee Ups - 4 sets/12 reps.

My right knee was bothering me a bit while camping so I didn't want to hit it hard today. Nice and easy but long. I watched the last half of Hudson Halk while working out. Now I'm enjoying a banana, peach, yogurt smoothy.

Snowdaddy

Band Deadlifts

Why do I always have to say that I've had another good work out? All my work outs are good, if not great, awesome, or amazing!!!

Warm Up - 5 minutes Stationary Bike
Deadlift Warm Up - 225lbs/6 reps.

Band Deadlifts (light band) - 6 sets/2 reps/315lbs, 2 sets/2 reps/365lbs.
Band Assisted Pull Up - 3 sets/6 reps.

I haven't deadlifted in a while and I felt a bit out of practice. I video taped and took my time. Technique came back. I would however, love to load up the bar and pull some bigger weights. All good things come to those who wait.

Snowdaddy

Speed Bench

Once again I've been formulating a program. This time it will incorporate bands. I'm very pleased with the West Side DE/ ME program but I find it very demanding over the long term. Since I did Squats on the week end I started this week with Bench.

Speed Bench - warm ups, 10 sets/3 reps/195lbs.
Dips - 3 sets/12 reps (with medium band assistance).

All the work outs in this program are short and sweet. I'll have my annual PT test coming due soon and I'll have to start jogging. A full blown powerlifting work out with lots of support work will do nothing but burn me out. I'm sure everyone reading this is saying, "Are you kidding me?". I've been training long enough to know how much I can handle over the long term. Anyway I don't have a competition any time soon so this is purely moving weight to maintain what I've got. (or what I have yet to accomplish).

Snowdaddy

Squats

It's a great day for squatting!!! Opened up the garage door to let the sun in and squatted till my little heart was content.

Squats - 135lbs/10 reps, 225lbs/6 reps, 315lbs/3 reps (belt), 405lbs/2 reps (belt & knee wraps), 5 sets/2 reps/225lbs, 2 sets/6 reps/225lbs.

The last sets were a narrower stance bouncing off the bottom. Now I feel better.

Snowdaddy

Band Training

I've modded my power rack to accommodate bands. It didn't take much to fix but I have been thinking about possible mods for several months now. I wanted the design to be simple but effective. Here is a video that shows how my band training will work.

Band Training

Snowdaddy

Bench

I LOVE my garage gym. The wie is away on course and I have my four children to look after. The younger two are down for a nap and I'm out to the SANCTUM for some quality time.

Light Band Bench Press - warm ups, 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs.
Medium Band Assisted Dips - 4 sets/12 reps.
Single Side Laterals - 4 sets/12 reps per side/25lbs.

I weighed myself at the bottom of the dips and with the bands I weigh 242lbs. I've come up with an idea to use the bands on my rack. I'll take some pictures later when the rack is modded.

Snowdaddy

Late Night Squats

Into the Sanctum at 2100hrs tonight. I've been wanting to do squats since Wednesday but due to my over active schedule I haven't had the opportunity. Jeeze!!! Tonight was quick but still hit the spot.

Squats - 135lbs/6 reps
Light Band Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps.
Medium Band Squats - 315lbs/3 reps.

Ab Strap Knee Ups - 12 reps, 20 reps.


Snowdaddy

Back

Hit the back this morning as well as other things.

Stationary Bike - 7 minutes.
Bent Over Rows - 135lbs/12 reps.
Medium Band Push Downs - 12 reps.
Elbow Plank - 45 sec.
Bent Over Rows - 135lbs/12 reps.
Medium Band Push Downs - 12 reps.

Stationary Bike - 7 minutes.
Bent Over Rows - 225lbs/8 reps.
Med Band Push Downs - 12 reps.
Elbow Plank - 45 sec.
Bent Over Rows - 225lbs/8 reps.
Med Band Push Downs - 12 reps.

Stationary Bike - 7 minutes

4X the following

Barbell Curls - 90lbs/10 reps.
Ab Sling Knee Ups - 12 reps.

I did the extra at the end so I could finish watching "Die Hard 2". Glad I did it. I'm so spoiled though.

Snowdaddy

Back On The Bench

This morning I got in a good bench / chest work out. After that I was out for a bike ride with my kids.

Warm Up - 5 minutes Stationary Bike.
*super sets the following*
Flat Bench Press - 3 sets/12 reps/185lbs (narrowing grip).
Broom Handle Twists - 3 sets/30 reps.
Band Assisted Dips - 3 sets/10 reps medium band).
Single Side Laterals - 3 sets/12 reps per side/25lbs.

Bike Ride with my kids - 20 minutes out, 20 minutes back.

After a fill of hot dogs and 2L of water I'm feeling great. Got a hair cut and soon of to work.

Snowdaddy

Squats at Work

It's nice to have a gym at work. I always make sure to bring gear in case things are slow. The gym at work is well equipped and more than adequate for a hardcore powerlifting work out.

Warm Up - 5 minutes Stationary Bike.
Stretching
Squats - 135lbs/6 reps, 225lbs/4 reps, 315lbs/3 reps, 405lbs/1 rep.
Knee Wraps
Squats - 2 sets/2 reps/405lbs.

Quick work out but felt not too bad. Nice to know that the squats are still popping.

Snowdaddy

Just Keeping Active

Kids went for a nap and that cleared up some time for me to work out.

Stationary Bike - 10 minutes (medium intensity).

*Super set the following x3*
Barbell Shrugs - 12 reps/135lbs.
Band Assisted Pull Ups - 12 reps.
Arm Sling Leg Raises - 12 reps.
Stationary Bike - 5 minutes (medium intensity).

While working out I watched Con Air. I balled my eyes out at the end when he finally meets his wife and daughter. A good work out to keep the blood flowing.

Snowdaddy

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