Today I did a lot of walking at work. Afterwards I did a lot of pressing at the gym.
Elliptical - 10 minutes.
Light Stretches.
Bench Press - 2 sets/12 reps/135lbs, 215lbs/6 reps, 245lbs/6 reps, 275lbs/10 reps, 5 sets/12 reps/155lbs.
OH Plate Ext - 2 sets/12 reps/45lbs.
Dumbbell Hammer Curls - 45lbs/16 reps, 50lbs/16 reps.
Elliptical - 10 minutes.
Stretches.
After training I did lots of Stretches to prepare for Squats tomorrow. Now my belly is full and I feel pretty good.
Snowdaddy
A Top 40 Weightlifting Blog
Sunday, January 05, 2020
Friday, January 03, 2020
Deadlifts
A little tired but still motivated. Time to pull.
Elliptical - 10 minutes.
Leg Swings and Stretching.
Deadlifts - 225lbs/10 reps, 275lbs/5 reps, 315lbs/5 reps, 335lbs/10 reps.
Bent Over Rows - 5 sets/10 reps/145lbs.
Elliptical - 20 minutes.
My back is very pumped. I enjoyed 20 minutes of Elliptical. Now eat and get to bed. I have a 12 hour shift starting at 0130hrs tonight.
Snowdaddy
Elliptical - 10 minutes.
Leg Swings and Stretching.
Deadlifts - 225lbs/10 reps, 275lbs/5 reps, 315lbs/5 reps, 335lbs/10 reps.
Bent Over Rows - 5 sets/10 reps/145lbs.
Elliptical - 20 minutes.
My back is very pumped. I enjoyed 20 minutes of Elliptical. Now eat and get to bed. I have a 12 hour shift starting at 0130hrs tonight.
Snowdaddy
Thursday, January 02, 2020
New Year's Resolution
It's this time again. I've had a crazy year. But, first I will recap last year and what my expectations were for 2019.
In 2018 this is what actually happened
I did bring my body weight down to 272lbs via a ketogenic diet. By limiting carbohydrates my energy levels are great and regulated throughout the day. I feel great. I was walking regularly and my cardiovascular fitness was much better. I started swimming but it didn't last long. My left shoulder started to bother me so I stopped. Walking was my go to exercise. Several times I managed to walk over 10km. 2018 was a big year of change. I'm currently back to lifting weights and getting strong again. I stopped walking since winter has set in. I gained back about 30lbs but I'm still much lighter than I used to be. When the spring comes again I will start to walk again.
I finally had enough of my current employment. Being treated as a qualification and not a person for so many year has taken its toll. After many visits with mental health I concluded it was time to look after me and my wellbeing. I went to the release section and signed my release. I am scheduled for release this April 2nd. In preparation for retirement I completed Commissionaires training and I am currently employed part time as a security guard. This change of pace has helped me manage anxious moments by knowing that I don't have to tolerate my current situation. I have also applied at CP Rail and a Class A reserve position. Both I haven't heard back from. Fingers crossed.
Family wise I couldn't be happier. My kids still impress the heck out of me. I am more in love with my wife than ever before.
For 2019 I have lots of questions but must wait to see the outcome. I have continued to be a good person so I'm sure charma will be good to me.
I will continue to lift and walk when it gets warmer. I will lose more weight this next year by continuing to follow a ketogenic diet. I will continue to love and charish my family. A new career awaits me. I just don't know what it is yet.
2018 was a big year to implement change 2019 will be the year to set the new foundation for the second half of my life.
2019 was a major year for change. 2 April I released from the Military after 22 years of service. I was having anxiety issues which was having a major negative issue with my physical well being. Enough was enough time for a career change. I was going to take a reserve position but CP Rail contacted me a couple of days before my release date. They made me an offer I couldn't refuse so, I started to work for CP Rail. After three weeks of pure chaos and stress I submitted my resignation. Time to find another job.
I went back to the Commissionaires and was offered a full time position. I didn't waste any time and accepted it right away. Currently I work 4 days with two days off. Work starts at 0530hrs and finishes at 1330hrs. I love this schedule. My stress levels have gone way down. I feel great! The job doesn't pay very much but there will be a chance for advancement later and I can do this job for another 20 years.
I have further separated myself from the Military life by stepping away from the 17 Wing Strength Club. I feel much better for the change. I have joined Goodlife Fitness and I'm having lots of fun getting used to commercial gym training. I'm training heavy (ish) again and plan on doing a Deadlift charity event this March.
My eldest daughter has started university and my wife also released from the Military. She stepped into an outstanding job that pays well and she loves it. The future is looking bright for the Snow family.
My plans for 2020 are as follows,
Snowdaddy
In 2018 this is what actually happened
I did bring my body weight down to 272lbs via a ketogenic diet. By limiting carbohydrates my energy levels are great and regulated throughout the day. I feel great. I was walking regularly and my cardiovascular fitness was much better. I started swimming but it didn't last long. My left shoulder started to bother me so I stopped. Walking was my go to exercise. Several times I managed to walk over 10km. 2018 was a big year of change. I'm currently back to lifting weights and getting strong again. I stopped walking since winter has set in. I gained back about 30lbs but I'm still much lighter than I used to be. When the spring comes again I will start to walk again.
I finally had enough of my current employment. Being treated as a qualification and not a person for so many year has taken its toll. After many visits with mental health I concluded it was time to look after me and my wellbeing. I went to the release section and signed my release. I am scheduled for release this April 2nd. In preparation for retirement I completed Commissionaires training and I am currently employed part time as a security guard. This change of pace has helped me manage anxious moments by knowing that I don't have to tolerate my current situation. I have also applied at CP Rail and a Class A reserve position. Both I haven't heard back from. Fingers crossed.
Family wise I couldn't be happier. My kids still impress the heck out of me. I am more in love with my wife than ever before.
For 2019 I have lots of questions but must wait to see the outcome. I have continued to be a good person so I'm sure charma will be good to me.
I will continue to lift and walk when it gets warmer. I will lose more weight this next year by continuing to follow a ketogenic diet. I will continue to love and charish my family. A new career awaits me. I just don't know what it is yet.
2018 was a big year to implement change 2019 will be the year to set the new foundation for the second half of my life.
2019 was a major year for change. 2 April I released from the Military after 22 years of service. I was having anxiety issues which was having a major negative issue with my physical well being. Enough was enough time for a career change. I was going to take a reserve position but CP Rail contacted me a couple of days before my release date. They made me an offer I couldn't refuse so, I started to work for CP Rail. After three weeks of pure chaos and stress I submitted my resignation. Time to find another job.
I went back to the Commissionaires and was offered a full time position. I didn't waste any time and accepted it right away. Currently I work 4 days with two days off. Work starts at 0530hrs and finishes at 1330hrs. I love this schedule. My stress levels have gone way down. I feel great! The job doesn't pay very much but there will be a chance for advancement later and I can do this job for another 20 years.
I have further separated myself from the Military life by stepping away from the 17 Wing Strength Club. I feel much better for the change. I have joined Goodlife Fitness and I'm having lots of fun getting used to commercial gym training. I'm training heavy (ish) again and plan on doing a Deadlift charity event this March.
My eldest daughter has started university and my wife also released from the Military. She stepped into an outstanding job that pays well and she loves it. The future is looking bright for the Snow family.
My plans for 2020 are as follows,
- Continue working for the Commissionaires and enjoy stress-free employment,
- Keep up my Powerlifting training and get stronger than ever,
- Love my family and enjoy watching my kids grow up,
- Plant our roots here in Winnipeg.
Snowdaddy
Squats and Standing Barbell Press
I went to the gym on the 31st December for some end of the year training. Squats were definitely on the menu.
Elliptical - 20 minutes.
Leg Swings and Stretches.
Squats - 2 sets/12 reps/bar, 135lbs/12 reps, 230lbs/5 reps, 270lbs/5 reps, 305lbs/10 reps, 5 sets/10 reps/180lbs.
Elliptical - 20 mintues.
A really good work out to end the year.
Today I'm back for some Standing Barbell Press.
Elliptical - 11 minutes.
Light Stretches and Shoulder Mobility.
Standing Barbell Press - 2 sets/12 reps/bar, 115lbs/6 reps, 130lbs/6 reps, 145lbs/10 reps.
Standing Dumbbell Press - 3 sets/10 reps/45lbs, 50lbs/10 reps, 60lbs/10 reps.
Elliptical - 11 minutes.
I deviated from the program a little today and went up in weight during the volume phase. I don't plan on making a habit of this. I was just having fun.
Snowdaddy
Elliptical - 20 minutes.
Leg Swings and Stretches.
Squats - 2 sets/12 reps/bar, 135lbs/12 reps, 230lbs/5 reps, 270lbs/5 reps, 305lbs/10 reps, 5 sets/10 reps/180lbs.
Elliptical - 20 mintues.
A really good work out to end the year.
Today I'm back for some Standing Barbell Press.
Elliptical - 11 minutes.
Light Stretches and Shoulder Mobility.
Standing Barbell Press - 2 sets/12 reps/bar, 115lbs/6 reps, 130lbs/6 reps, 145lbs/10 reps.
Standing Dumbbell Press - 3 sets/10 reps/45lbs, 50lbs/10 reps, 60lbs/10 reps.
Elliptical - 11 minutes.
I deviated from the program a little today and went up in weight during the volume phase. I don't plan on making a habit of this. I was just having fun.
Snowdaddy
Friday, December 27, 2019
Bench Press
Really eager to lift today however I didn't have much time so no cardio. Straight to the bench.
Shoulder Mobility.
Bench Press - 2 sets/12 reps/135lbs, 205lbs/6 reps, 230lbs/6 reps, 260lbs/12 reps, 5 sets/10 reps/155lbs.
Dumbbell Hammer Curls - 40lbs/16 reps, 45lbs/16 reps.
I've noticed that everyone who has muscles and trains at Goodlife is covered in tattoos. Of well, I guess I'll just have to be different.
Snowdaddy
Shoulder Mobility.
Bench Press - 2 sets/12 reps/135lbs, 205lbs/6 reps, 230lbs/6 reps, 260lbs/12 reps, 5 sets/10 reps/155lbs.
Dumbbell Hammer Curls - 40lbs/16 reps, 45lbs/16 reps.
I've noticed that everyone who has muscles and trains at Goodlife is covered in tattoos. Of well, I guess I'll just have to be different.
Snowdaddy
Thursday, December 26, 2019
Deadlifts
Back to the grind. Deload is over and now it's time to work again. I feel more comfortable at Goodlife and the strength is coming back. Over the Holiday season I've been eating like crap. Too many great baked goods. Oh well, it will soon come to an end and I'll bring myself back on track.
Elliptical - 15 minutes.
Leg Swings and Light Stretches.
Deadlifts - 225lbs/8 reps, 255lbs/5 reps, 295lbs/5 reps, 335lbs/10 reps.
Bent Over Rows - 5 sets/10 reps/145lbs.
Elliptical - 15 minutes.
An earlier start today and a really good work out.
Snowdaddy
Elliptical - 15 minutes.
Leg Swings and Light Stretches.
Deadlifts - 225lbs/8 reps, 255lbs/5 reps, 295lbs/5 reps, 335lbs/10 reps.
Bent Over Rows - 5 sets/10 reps/145lbs.
Elliptical - 15 minutes.
An earlier start today and a really good work out.
Snowdaddy
Wednesday, December 25, 2019
Standing Shoulder Press
It's Christmas day and I have been eating like crap lately. So many amazing baked treats. I am a strong man but not that strong. Time to go to the gym to feel better about myself.
Elliptical - 12 minutes.
Light Stretches and Shoulder Mobility.
Standing Shoulder Press - bar/12 reps, 105lbs/6 reps, 120lbs/6 reps, 140lbs/10 reps.
Standing Dumbbell Press - 5 sets/10 reps/45lbs.
Elliptical - 20 minutes.
Feeling festive and feeling good.
Snowdaddy
Elliptical - 12 minutes.
Light Stretches and Shoulder Mobility.
Standing Shoulder Press - bar/12 reps, 105lbs/6 reps, 120lbs/6 reps, 140lbs/10 reps.
Standing Dumbbell Press - 5 sets/10 reps/45lbs.
Elliptical - 20 minutes.
Feeling festive and feeling good.
Snowdaddy
Monday, December 23, 2019
Deload Squats
I really needed to lift today. Squats always make me feel better. Crappy rush hour traffic worsened by Christmas shoppers makes driving terrible. I wasn't grouchy until driving home but after Squats I was cured.
Elliptical - 10 minutes.
Leg Swings and Stretching.
Squats - bar/12 reps,140lbs/5 reps, 175lbs/5 reps, 210lbs/14 reps, 3 sets/10 reps/175lbs.
Elliptical - 15 minutes.
I also stopped and bought some wireless headphones. I'm really looking forward to the tunes.
Snowdaddy
Elliptical - 10 minutes.
Leg Swings and Stretching.
Squats - bar/12 reps,140lbs/5 reps, 175lbs/5 reps, 210lbs/14 reps, 3 sets/10 reps/175lbs.
Elliptical - 15 minutes.
I also stopped and bought some wireless headphones. I'm really looking forward to the tunes.
Snowdaddy
Friday, December 20, 2019
Deload Deadlifts and Bench Press
I decided to lump two deload days into one. With Christmas coming quick I am sure something is going to happen to derail my training. Currently I am suffering with a cold which I will conclude that either it will kill me or I will kill it. Probably the latter.
Elliptical - 15 minutes.
Leg Swings and Stretching.
Deadlifts - 3 sets/6 reps/225lbs, 315lbs/6 reps, 405lbs/3 reps.
Bent Over Rows - 3 sets/10 reps/135, 155, 175lbs.
Bench Press - 135lbs/12 reps, 3 sets/5 reps/225lbs, 3 sets/12 reps/165lbs.
Elliptical - 15 minutes.
A great training day to destroy this cold. Now it's time to eat.
Snowdaddy
Elliptical - 15 minutes.
Leg Swings and Stretching.
Deadlifts - 3 sets/6 reps/225lbs, 315lbs/6 reps, 405lbs/3 reps.
Bent Over Rows - 3 sets/10 reps/135, 155, 175lbs.
Bench Press - 135lbs/12 reps, 3 sets/5 reps/225lbs, 3 sets/12 reps/165lbs.
Elliptical - 15 minutes.
A great training day to destroy this cold. Now it's time to eat.
Snowdaddy
Thursday, December 19, 2019
Deload Week, Standing Shoulder Press
Would you believe I now have a cold. This is crazy. I really want to train and I have a new program to follow that I am enjoying but I have a cold. I honestly don't make this shit up. Today was Shoulder Press so I did it anyway.
Elliptical - 11 minutes.
Shoulder Mobility and Stretching.
Standing Barbell Press - 2 sets/12 reps/bar, 65lbs/8 reps, 80lbs/8 reps, 95lbs/16 reps.
Standing Dumbbell Press - 3 sets/10 reps/40lbs.
Elliptical - 11 minutes.
I was going to do this and Deadlifts deload together. Not happening. The cold is still sort of kicking my ass. Tomorrow Deadlifts deload.
Snowdaddy
Elliptical - 11 minutes.
Shoulder Mobility and Stretching.
Standing Barbell Press - 2 sets/12 reps/bar, 65lbs/8 reps, 80lbs/8 reps, 95lbs/16 reps.
Standing Dumbbell Press - 3 sets/10 reps/40lbs.
Elliptical - 11 minutes.
I was going to do this and Deadlifts deload together. Not happening. The cold is still sort of kicking my ass. Tomorrow Deadlifts deload.
Snowdaddy
Monday, December 16, 2019
Squats
I wasn't motivated to train today. My body even faught me by making me feel spinny and hypoglycemic. Turns out I was fine so I beat the hell out of myself. That will teach me a lesson.
Elliptical - 5 minutes.
Leg Swings and Stretching.
Squats - bar/12 reps, 135lbs/8 reps, 225lbs/6 reps, 260lbs/5 reps, 295lbs/5 reps, 330lbs/8 reps, 4 sets/12,12,12,16 reps/175lbs.
Elliptical - 10 minutes.
I feel much better for forcing myself to train. Tomorrow may be a difficult day to walk.
Snowdaddy
Elliptical - 5 minutes.
Leg Swings and Stretching.
Squats - bar/12 reps, 135lbs/8 reps, 225lbs/6 reps, 260lbs/5 reps, 295lbs/5 reps, 330lbs/8 reps, 4 sets/12,12,12,16 reps/175lbs.
Elliptical - 10 minutes.
I feel much better for forcing myself to train. Tomorrow may be a difficult day to walk.
Snowdaddy
Sunday, December 15, 2019
Bench Press
Yesterday went earlier to Goodlife for some Bench Press.
Treadmill Walk - 10 minutes.
Light Stretches and Shoulder Mobility.
Bench Press - 135lbs/12 reps, 225lbs/5 reps, 255lbs/5 reps, 285lbs/10 reps, 5 sets/12 reps/150lbs.
OH Plate Ext - 4 sets/12 reps/45lbs.
Elliptical - 10 minutes.
Feeling good.
Snowdaddy
Treadmill Walk - 10 minutes.
Light Stretches and Shoulder Mobility.
Bench Press - 135lbs/12 reps, 225lbs/5 reps, 255lbs/5 reps, 285lbs/10 reps, 5 sets/12 reps/150lbs.
OH Plate Ext - 4 sets/12 reps/45lbs.
Elliptical - 10 minutes.
Feeling good.
Snowdaddy
Friday, December 13, 2019
Deadlifts
The highway to Goodlife was blocked by a train today when I wanted to go. I decided to pass and train in the garage.
Leg Swings and Stretching.
Deadlifts - 225lbs/6 reps, 290lbs/5 reps, 330lbs/5 reps, 365lbs/8 reps.
Bent Over Barbell Rows - 5 sets/10 reps/135lbs.
Not too bad in the garage. About -5 degC. I feel pretty good right now. No belt and no straps.
Snowdaddy
Leg Swings and Stretching.
Deadlifts - 225lbs/6 reps, 290lbs/5 reps, 330lbs/5 reps, 365lbs/8 reps.
Bent Over Barbell Rows - 5 sets/10 reps/135lbs.
Not too bad in the garage. About -5 degC. I feel pretty good right now. No belt and no straps.
Snowdaddy
Wednesday, December 11, 2019
Standing Shoulder Press
-12 degC in the garage this afternoon. Rest breaks were spent in the house.
Light Stretches.
Standing Shoulder Press - Bar/12 reps, 95lbs/12 reps, 120lbs/5 reps, 135lbs/5 reps, 150lbs/10 reps.
Standing Dumbbell Press - 5 sets/10 reps/40lbs.
A very good but cold training session.
Snowdaddy
Light Stretches.
Standing Shoulder Press - Bar/12 reps, 95lbs/12 reps, 120lbs/5 reps, 135lbs/5 reps, 150lbs/10 reps.
Standing Dumbbell Press - 5 sets/10 reps/40lbs.
A very good but cold training session.
Snowdaddy
Tuesday, December 10, 2019
Squats
Stressful day today at work is made better by torturing myself with Squats.
Elliptical - 5 minutes.
Leg Swings and Stretching.
Squats - bar/8 reps, 135lbs/8 reps, 225lbs/8 reps, 245lbs/5 reps, 280lbs/5 reps, 315lbs/8 reps, 5 sets/10 reps/175lbs.
Elliptical - 15 minutes.
I really needed this work out today. I'm better for it.
Snowdaddy
Elliptical - 5 minutes.
Leg Swings and Stretching.
Squats - bar/8 reps, 135lbs/8 reps, 225lbs/8 reps, 245lbs/5 reps, 280lbs/5 reps, 315lbs/8 reps, 5 sets/10 reps/175lbs.
Elliptical - 15 minutes.
I really needed this work out today. I'm better for it.
Snowdaddy
Monday, December 09, 2019
Bench Press
Finally back over to Goodlife for some training. I'm starting to find my groove over there and it's kinda fun.
Elliptical - 10 minutes.
Leg Swings and Stretching and Shoulder Mobility.
Bench Press - 135lbs/12 reps, 210lbs/5 reps, 240lbs/5 reps, 270lbs/12 reps, 5 sets/12 reps/150lbs.
OH Plate Ext - 5 sets/12 reps/45lbs.
Dumbbell Hammer Curls - 40lbs/12 reps, 45lbs/12 reps, 50lbs/12 reps.
Elliptical - 10 minutes.
Feeling good.
Snowdaddy
Elliptical - 10 minutes.
Leg Swings and Stretching and Shoulder Mobility.
Bench Press - 135lbs/12 reps, 210lbs/5 reps, 240lbs/5 reps, 270lbs/12 reps, 5 sets/12 reps/150lbs.
OH Plate Ext - 5 sets/12 reps/45lbs.
Dumbbell Hammer Curls - 40lbs/12 reps, 45lbs/12 reps, 50lbs/12 reps.
Elliptical - 10 minutes.
Feeling good.
Snowdaddy
Sunday, December 08, 2019
Deadlifts
My ear is feeling much better. I wasn't working today but I was busy with family commitments so I didn't have time to get to the gym. So, into the deep freeze I go. The outside temperature is -18 degC with a wind chill around -30 degC. Yikes! The garage was about -8 degC which was very manageable. I just bundled up, put on some gloves and got to work.
Leg Swings and Stretching.
Deadlifts - 225lbs/8 reps, 270lbs/5 reps, 310lbs/5 reps, 345lbs/8 reps.
Bent Over Rows - 2 sets/10 reps/135lbs.
It's cold out there. I'm starting to tighten so it's time to stop.
Snowdaddy
Leg Swings and Stretching.
Deadlifts - 225lbs/8 reps, 270lbs/5 reps, 310lbs/5 reps, 345lbs/8 reps.
Bent Over Rows - 2 sets/10 reps/135lbs.
It's cold out there. I'm starting to tighten so it's time to stop.
Snowdaddy
Friday, December 06, 2019
Standing Shoulder Press
My earache has kept me from lifting and tonight I can't stay away. My ear has been feeling better so I decided to set up in my garage for some Standing Shoulder Press. It's about -5 degC in the garage so I dressed up and went to work.
Shoulder Mobility and Light Stretches.
Standing Shoulder Press - 2 sets/12 reps/bar, 95lbs/12 reps, 110lbs/5 reps, 125lbs/5 reps, 140lbs/10 reps.
Standing Dumbbell Press - 5 sets/10 reps/40lbs
Last Shoulder Press day I did barbell presses for the "boring but big" phase. Today I tried dumbbells and loved it. Dumbbells it is from now on.
Snowdaddy
Shoulder Mobility and Light Stretches.
Standing Shoulder Press - 2 sets/12 reps/bar, 95lbs/12 reps, 110lbs/5 reps, 125lbs/5 reps, 140lbs/10 reps.
Standing Dumbbell Press - 5 sets/10 reps/40lbs
Last Shoulder Press day I did barbell presses for the "boring but big" phase. Today I tried dumbbells and loved it. Dumbbells it is from now on.
Snowdaddy
Thursday, December 05, 2019
Earache
Well, this sucks. I started the new 5,3,1 program and now I have to take a break. I had an earache on Sunday. Went to the doctor on Monday morning. Unfortunately she doesn't work on Mondays. By Monday afternoon it had gotten much worse so I went to a walk in clinic. The doctor there confirmed it is infected and prescribed antibiotics. It's been hurting like heck and my face is swollen. This is day three, day two on meds, and I am starting to feel better. It still hurts a bit. Hopefully the meds start working out I can get on with life.
Snowdaddy
Snowdaddy
Monday, December 02, 2019
Squats
A few busy days has kept me from the gym. Today I had lots if time so off to the gym I go.
Elliptical - 5 minutes
Squats - 2 sets/8 reps/bar, 135lbs/8 reps, 225lbs/5 reps, 260lbs/5 reps, 295lbs/6 reps, 5 sets/10 reps,175lbs.
Elliptical - 10 minutes.
I really started to get fired up in the last few sets of Squats. I haven't felt like that in a little while. It felt pretty good.
Snowdaddy
Elliptical - 5 minutes
Squats - 2 sets/8 reps/bar, 135lbs/8 reps, 225lbs/5 reps, 260lbs/5 reps, 295lbs/6 reps, 5 sets/10 reps,175lbs.
Elliptical - 10 minutes.
I really started to get fired up in the last few sets of Squats. I haven't felt like that in a little while. It felt pretty good.
Snowdaddy
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