Bench Press

Training at the 17 Wing Gym. It was a bit busy but people gave the room that I needed to get the work done.

Light Stretching.
Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs, 315lbs/6 reps, 335lbs/2 reps, 345lbs/2 reps, 3 sets/1 rep/355lbs, 365lbs/1 rep, 315lbs/3 reps, 315lbs/4 reps.
Smith Machine BN Press - 50lbs/8 reps, 100lbs/8 reps, 3 sets/150lbs/4, 6, 6 reps, 2 sets/8 reps/100lbs.
Dumbbell Hammer Curls - 35lbs/12 reps, 40lbs/12 reps, 45lbs/12 reps.

Not overly strong but a good work out. Now it's time to enjoy the week end.

Snowdaddy

Garage Training

Training in my own space has been so great lately. It's cold but I dress accordingly. Today was only 0 degC so I went to work.

Leg Swings and Stretching.
Squats - 2 sets/bar/8 reps, 95lbs/8 reps, 135lbs/8 reps.
Below Knee Rack Pulls - 135lbs/6 reps, 225lbs/6 reps, 225lbs+chains/6 reps, 315lbs+chains/6 reps, 405lbs+chains/4 reps, 495lbs+chains/2 reps, 585lbs+chains/1 rep.
Good Mornings - 135lbs/8 reps, 2 sets/185lbs/8 reps.

Feeling pretty good right now. Full belly after supper and an awesome pump. Life is grand.

Snowdadddy

Yoga and Bench Press

Today at work we had an organized gym period. Scheduled was Yoga. I must say I'm not much for Yoga but it did work well for stretching and mobility before going to the weight room for Bench Press.

Yoga - 1hr. Yuck!
Bench Press - 2 sets/12 reps/135lbs, 2 sets/12 reps/225lbs, 6 sets/3 reps/315lbs (first set was 4 reps), 3 sets/8, 8, 12 reps/225lbs.
Dumbbell Hammer Curls - 2 sets/12 reps/35, 40lbs.

I am experimenting with training frequency. I would like to train 6 day per week. Lets see how it goes. I also really like Dumbbell Hammer Curls combined with Bench Press. Again I'll see how it goes. Lots of volume today felt great.

Snowdaddy

Squats

Training at the 17 Wing Gym today with my son. Squats were on the schedule.

Light Stretching and Mobility.
Squats - 2 sets/6 reps/bar, 2 sets/6 reps/135lbs, 2 sets/6 reps/225lbs, 6 sets/6 reps/275lbs.

I wore my knee sleeves during the 275lbs sets. No problem with the weight at all. Good speed but then there should be that light. After last weeks heavy training I felt like I needed a bit of a deload. My hips and hamstrings feel pretty good.

Snowdaddy

Bench Press in the Garage

Yesterday I bought a thermometer to put out in the garage so I know how cold it is. Today is was reading about -4 degC. Not so cold I can't get in some Bench Press.

Arm Rotations to warm up the shoulders.
Bench Press - bar/12 reps, 2 sets/12 reps/135lbs, 185lbs/12 reps, 6 sets/12 reps/205lbs.

I also did a bunch of other various exercises that I really didn't keep track of. Various styles of arm curls with a 35lbs dumbbell, cable extensions, seating shoulder presses with the 35lbs dumbbell, OH plate extensions.

Good volume and a good pump considering it's a bit chilly.

I must say that it feels amazing to be training in my garage again. I feel most comfortable with my own equipment. For next winter I will be sure to insulate and it will be toasty warm.

Snowdaddy

Garage Training

Normally the weather this time of year in Winnipeg is colder than Mars. No, really, it is colder than Mars. This last week our temperatures have been right around the freezing mark. Since I got a heater for Christmas and I really miss my weights today I bundled up and got into the garage.

Stretching
Squats - 2 sets/8 reps/bar
Bellow Knee Rack Pulls - 135lbs/6 reps, 225lbs/6 reps, 315lbs/6 reps, 405lbs/4 reps, 495lbs/2 reps, 585lbs/1 rep.
Good Mornings - 2 sets/8 reps/135lbs, 185lbs/8 reps.

Right now my feet are frozen but I feel great for training in "MY" gym. Time for supper.

Snowdaddy

Bench Press

I took some time at work yesterday for training.

Shoulder mobility and light stretching.
Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs, 315lbs/4 reps.
Bench Press Singles - 325, 335, 345, 355, 355.
Bench Press - 2 sets/6 reps/ 275lbs.
BN Smith Machine Press - 3 sets/8 reps/70lbs on bar.
Dumbbell Side Laterals - 20lbs/12 reps, 25lbs/12reps.

Not very strong but I didn't expect it to be considering how poor my training has been lately. Right now training is all about maintaining and learning.

Snowdaddy

Squats

It is great to be home. My son and I went to the 17 Wing Gym for some much needed training.

Leg Swings and Stretching.

Squats - 2 sets/12 reps/bar, 2 sets/6 reps/135lbs, 2 sets/6 reps/225lbs.
Squat Singles - 315, 335, 365, 385, 405, 425, 455lbs (double).
Squats - 2 sets/6 reps/225lbs.

I'm a bit surprised at my strength after such a craptastic couple of weeks while deployed. The first rep of 455lbs was easy but I stalled a bit on my second rep. Still very manageable. All the aches and pains I've been feeling lately due to lack of training will be no more after today.

Snowdaddy

Squats

This trip has been crazy and I haven't had a chance to get to the gym very much. Tuesday I managed to get in some Squats.

Leg Swings and Stretching.
Squats - 2 sets/bar/12 reps, 2 sets/8 reps/135lbs, 2 sets/6 reps/225lbs, 2 sets/6 reps/315lbs, 365lbs/2 reps, 315lbs/6 reps, 225lbs/6 reps.

I was really motivated to hit many more sets than I did but the gym was so humid and there was no ventilation. Along with being very out of shape right now I just couldn't maintain. I'm still stiff today so it couldn't have been too bad.

Snowdaddy

Bench Press

I finally made it back into the gym. It's been almost two weeks now. Work is crazy and I just haven't had any time. I am currently in Florida, near Miami, with work. I was excited about trying some local gyms like I did in California but the local commercial gyms are terrible. Today I trained at the base gym where I am working.

Light Stretching.
Spent at least 20 minutes figuring out the bench position and rack heights.
Bench Press - 2 sets/12 reps/135lbs, 225lbs/12 reps, 7 sets/3, 4, 4, 4, 3, 3, 4 reps/315lbs.
Close Grip Bench Press - 4 sets/6 reps/225lbs.

Not very strong but the volume felt good and I could feel my muscles enjoying every rep. I feel guilty when ever I take an extended break from lifting but deep down I know it's good for me. As I get older I find I am getting more picky on where I train. Both 24 Hour Fitness and LA Fitness almost made me physically ill the moment I walk through the door. The base gym had a much better vibe. Depending on schedule I'm not sure when I will train next but it will be Deadlifts.

Snowdaddy

Squats

More high set, low weight, high volume training. I may have trouble walking tomorrow.

Leg Swings and Stretching.
Squats - 2 sets/6 reps/bar, 2 sets/6 reps/135lbs, 2 sets/6 reps/185lbs, 10 sets/6 reps/225lbs.

No belt, no sleeves. Not difficult. I was able to focus on form and function. More of these typres of training days are required.

Snowdaddy

Deadlifts

Training at the 17 Wing Gym. Busy place tonight but I managed to get onto a platform and started business.

Leg Swings and Stretching.
Deadlifts - 20 sets/4 reps/225lbs.

I really didn't know what I wanted to do and again my motivation was lacking. So, I decided to keep the weight light and work on my form. I experimented with hook grip, sumo stance, semi sumo stance, conventional stance, ect... The last 3 sets were at 255, 315, and 345lbs. I'm sure my posterior chain will feel awesome tomorrow. Surprisingly this was a really good work out and the total volume was 18,960lbs.

Snowdaddy

Bench Press

Training lately has been lacking. I feel like I need to breath new life into my program.

Group Warm Up (at work)
Squats - 2 sets/bar/12 reps.
Bench Press - 2 sets/135lbs/12 reps, 225lbs/8 reps, 315lbs/6 reps, 3 sets/3 reps/315lbs, 3 sets/4 reps/315lbs, 225/10 reps.
Seated Smith Machine BNP - 3 sets/8 reps/135lbs.

315lbs on the Bench felt very comfortable. The Behind the Neck Presses were a pleasure to perform. Something different hitting a weak point.

A possible change to training may be simply to add some support work. It only makes sense (?)

Snowdaddy

Squats

Maybe I have some sort of bug coming on. I haven't trained since Sunday and today I was just about as motivated as I was then.

Leg Swings and Stretching.
Squats - 3 sets/6 reps/135lbs, 3 sets/6 reps/225lbs, 3 sets/6 reps/315lbs.

I didn't wear knee sleeves or my belt. Not a great work out. I feel fat and lazy. A bit of a deload this week doesn't hurt. Train hard another day. Not a great plan but it is what it is.

Snowdaddy

Deadlifts

Not really feeling it today but I still got to the gym and did something.

Leg Swings and Stretching.
Deadlifts - 2 sets/8 reps/225lbs, 315lbs/8 reps, 405lbs/3 reps, 2 sets/2 reps/495lbs.

I guess training has been pretty good lately and I'm allowed the odd off day. Next Deadlift day should be better.

Snowdaddy

Bench Press

Training at work today before going home. Always good to make money while training.

Light Stretching
Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs, 315lbs/6 reps, 335lbs/4 reps, 2 sets/3 reps/345lbs, 2 sets/6 reps/295lbs, 305lbs/6 reps.

Seated Machine Rows - 2 sets/12 reps/105, 165lbs.
Dumbbell Hammer Curls - 3 sets/12 reps/35, 40, 45lbs.

A good training day. Now time to enjoy the week end.

Snowdaddy

Squats

Today is my last day of leave and I wanted to honor it by pushing myself. Squats seemed like the perfect exercise.

Leg Swings and Stretching.
Squats - 2 sets/bar/6 reps, 2 sets/6 reps/135lbs, 225lbs/6 reps, 315lbs/6 reps, 6 sets/2 reps/405lbs.
Reverse Hypers - 3 sets/12 reps/50lbs.

I believe this is the most reps I've done with 405lbs in training. I didn't wear knee sleeves, just a belt. The last set was actually a triple. The Reverse Hypers are on a Westside machine. They feel great after working sets. Good for blood flow to the posterior muscles. Right now my posterior chain is enjoying a huge pump.

Snowdaddy

Deadlifts then Bench Press

On Friday I went to the base gym for some Deadlifts. I have been working volume lately so I wanted to test out my 1RM. Things went pretty good.

Leg Swings and Stretching.
Squats - 2 sets/bar/6 reps (for mobility)
Deadlifts - 2 sets/6 reps/225lbs, 2 sets/6 reps/315lbs, 405lbs/3 reps, 495lbs/1 rep, 545lbs/1 rep, 605lbs/miss, 585lbs/1 rep.

545lbs felt easy so I thought I had 605lbs. Nope! I was pissed off at myself so I dropped the weight to 585lbs and with minimal rest, just enough time to take the tens off each side, I pulled 585lbs. It wasn't easy. It was the most I had in the tank that day. In fact I felt something Pop in my left side. It isn't a real problem but I know I hurt myself.

Today I went back to the gym for some Bench Press. If my side was a problem I would soon find out.

Light Stretching and Rolling.
Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs, 2 sets/6 reps/275lbs, 6 sets/4 reps/315lbs.

I could feel my side but it really wasn't much of an issue.

Snowdaddy

Bench Press

Had to work today. I brought my wrist wraps knowing I would have time to press.

Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs, 2 sets/6 reps/295lbs, 5 sets/2, 3, 4, 3, 3 reps/345lbs, 295lbs/6 reps, 225lbs/12 reps.

Great volume!

Snowdaddy

Squats

Went into work early today for some Squats. I wasn't very motivated but I took my time and everything happened.

Leg Swings and Stretching.
Squats - 2 sets/6 reps/135lbs, 2 sets/6 reps/225lbs, 315lbs/6 reps, 405lbs/6 reps, 3 sets/6 reps/315lbs.

405lbs for 6 reps is a 1 rep PB! This was a really great way to start 2017.

Snowdaddy