Catching Up

It's been a few work outs since I last made a post. My bad.

25th March
Training in the garage on Saturday before going in for checks.
Bench Press - 2 sets/12 reps/135lbs, 2 sets/12 reps/225lbs, 6 sets/6 reps/320lbs.
Hammer Curls - 2 sets/12 reps/35lbs.

26th March
Training at 17 Wing with my son.
Leg Swings and Stretching.
Squats - 2 sets/12 reps/bar, 2 sets/12 reps/135lbs, 225lbs/6 reps, 5 sets/6, 6, 8, 8, 10 reps/315lbs. 135lbs/12 reps.

29th March (today)
Training in the garage again. The weather today is very nice. Temp in the garage is about +14 degC.
Light Stretching
Bench Press - 2 sets/12 reps/135lbs, 2 sets/6 reps/225lbs, 315lbs/3 reps.
Bench Press Singles - 365lbs, 3 singles 365lbs.
Bench Press - 3 sets/3 reps/335lbs, last set was for 4 reps.
Hammer Curls - 3 sets/12 reps/42.5lbs.

One of the strongest Bench Press work outs I've ever had. The last 385lbs was with a good long pause. I will be benching 4 plates consistently very soon.

Snowdaddy

Garage Training

Monday and Tuesday this week have been really good training days. In the interest of keeping the momentum I got out into my garage gym for some more fun.

Leg Swings and Stretching
Squats - bar/2 sets/8 reps.
Rack Pulls - 135lbs/6 reps,  225lbs/6 reps, 4 sets/6 reps/315lbs.
Good Mornings - 135lbs/8 reps, 185lbs/8 reps, 2 sets/8 reps/225lbs.

Not much but still enough to stimulate more gains. Tomorrow will be off then back at it Friday.

Snowdaddy

Bench Press

Training in the garage tonight. It's about +7degC so not so bad. My last work outs have been heavy so tonight I dialed back the weight and upped the volume.

Bench Press - bar/12 reps, 2 sets/12 reps/135lbs, 8 sets/12 reps/225lbs.

Very unexciting but I experimented with different hand placings and did a few sets with a flat back. A really good work out.

Snowdaddy

Squats

I'm on duty this week. That means I have my days free to do what I like. Today I liked to do Squats.

Leg Swings and Stretching.
Squats - 2 sets/12 reps/bar, 2 sets/6 reps/135lbs, 225lbs/6 reps, 315lbs/6 reps, 405lbs/3 reps, 455lbs/1 rep, 475lbs/1 rep, 495lbs/1 rep, 405lbs/3 reps, 315lbs/6 reps.

The best Squat training day I have had in a long time, I was wearing a belt for anything 315lbs and over and added my knee sleeves for anything 405lbs and over.

455lbs Squat Video
475lbs Squat Video
495lbs Squat Video

More volume at heavier weights will give me a stronger squat for sure.

Snowdaddy

Bench Press

Today is a difficult day. A friend of mine and many other people, Darren Sawchuk, died from cancer. I really didn't know what to do with myself. One of my favorite quotes is, "This is my church, this is where I heal my hurts". I often refer to the gym as my church and I feel most comfortable when I'm lifting.

Leg Swings and Stretching.
Bench Press - 2 sets/12 reps/135lbs, 2 sets/12 reps/225lbs, 315lbs/8 reps, 365lbs/2 reps, 385lbs/1 rep, 4 sets/1 rep/365lbs.
Dumbbell Hammer Curls - 35lbs/12 reps, 40lbs/12 reps, 45lbs/12 reps, 50lbs/12 reps.
Behind Neck Press - 70lbs/12 reps, 90lbs/12 reps, 110lbs/12 reps.

A really good work out considering how I feel today.

385lbs Bench Press

Snowdaddy

Bench Press

Training in the garage tonight. It's a balmy -4 degC!

Bench Press - 2 sets/12 reps/135lbs, 225lbs/12 reps, 315lbs/6 reps, 335lbs/4 reps, 355lbs/2 reps, 370lbs/1 rep, 365lbs/1 rep, 365lbs/2 reps, 365lbs/1 rep, 365lbs/1 rep, 315lbs/4 reps, 225lbs/12 reps.
Dumbbell Hammer Curls - 2 sets/12 reps per arm/45lbs.

On of the strongest Bench Press work outs I've had in a while. Feeling big and strong.

Snowdaddy

Training at 17 Wing Gym

I normally title my posts with what I trained. Today was a bit all over the map but still a very good work out.

Leg Swings and Stretching.
Squats - 2 sets/8 reps/bar, 135lbs/8 reps, 225lbs/6 reps, 315lbs/6 reps, 405lbs/2 reps, 405lbs/4 reps.
Rack Pulls - 315/405/495/585/675/765 miss.
Good Mornings - 135lbs/8 reps, 185lbs/8 reps, 205lbs/8 reps.

I believe that 405lbs for 4 reps with a belt and no knee sleeves is a personal best. It wasn't really that difficult. A good strong work out.

Video 405lbs, 4 reps.

Snowdaddy

Bench Press

Minimum manning at work today because of the weather means I have the day to do what I like. I like Bench Press.

Bench Press - 2 sets/12 reps/135lbs, 2 sets/12, 6 reps/225lbs, 6 sets/6, 8, 6, 6, 6, 6 reps/315lbs, 2 sets/6 reps/225lbs.
Dumbbell Hammer Curls - 3 sets/12 reps/35lbs.

The weather is not great and the temperature in the garage is also not great, -5 degC. I bundled up again and spent my rest times in the house. 315lbs for 8 reps equals my personal best. However, my previous attempt was with wrist wraps and in a warm environment. I also forgot to mention I'm in my slippers. Congrats to me!!!

Video 315lbs, 8 reps.

Snowdaddy

Squat Video

Here is a video of my Squats from today comparing grip widths and styles. The first frame is wide grip, second it narrow thumbless grip and third is narrow grip grasping the bar.

Squat Video

Personally I don't see any different.

Snowdaddy

Squats

Today we had unit PT and I acted like a ten year old. I felt like stomping my feet and pouting. The work out that was organized by PSP and was absolutely terrible. lots of jogging and different foot work. Yuck. After however, I was able to get in some Squats. Nothing heavy nor great volume.

Unit PT
Squats - 2 sets/8 reps/bar, 2 sets/6 reps/135lbs, 225lbs/6 reps, 6 sets/3, 4, 2, 2, 2, 2 reps/315lbs, 225lbs/6 reps.

At this point the gym was closing in 10 minutes so I packed up and left.

Snowdaddy

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