Still Learning

I tried something new today. I wanted to hit some volume but again I had some aches and pains. Mostly in my right outer quad. Everything else felt really good. Narrow stance squats.

Stationary Bike - 10 minutes.

Stretches and Mobility.

Narrow Stance Squats - 2 sets/10 reps/bar, 6 sets/12 reps/135lbs.

Narrow Grip Bench Press - 6 sets/12 reps/135lbs.

High Cable Rows - 6 sets/12 reps/45kg.

Stationary Bike - 10 minutes. 

What a great work out. All on an empty stomach. Now I gotta eat and get going to work.

Snowdaddy 

Still Pushing

Dang it's hot today. +34°C with 37°C humidex. Nice for the joints bad for my big fat body. Still, a good workout. 

Leg Swings and Stretches.

Squats - 2 sets/10 reps/bar, 135lbs/8 reps,185lbs/8 reps, 225lbs/6 reps,275lbs/6 reps, 315lbs/6 reps, 365lbs/2 reps.

Alternate the Following. 

Bench Press - 135lbs/12 reps, 185lbs/12 reps, 225lbs/10 reps, 275lbs/6 reps.

Kettlebell Swings - 4 sets/12,12,12,20 reps/45lbs.

I was going to do six sets but the heat was getting to me. You can see how sweaty I am in the videos. I also had to train without my glasses as I was constantly dripping. I decided to shut it down. Lots of water and some dinner. Feeling good. 

Snowdaddy 

Squat Bench

It's hot in the garage today. +30°C. I had a bit of running around to do so I didn't get training until later then realized I had an appointment at 1630hrs. No back movement today. No problem as Squats and Bench went really well. 

Leg Swings and Stretches.

Squats - 2 sets/8 reps/bar, 2 sets/6 reps/135lbs, 2 sets/6 reps/185lbs, 2 sets/6,10 reps/225lbs.

Bench Press - 2 sets/6 reps/135lbs, 2 sets/6 reps/185lbs, 2 sets/6,12 reps/225lbs.

At this point I really had to get going. I've been working my mobility and stretches everyday. Everything is gradually getting much better. 

Snowdaddy 

Boredom Training

Not that I was bored while training. It is another glorious day and I was going to take a rest day at hit it tomorrow. Boredom set in so I decided on training. Glad I did.

Extensive Stretches earlier on in the day.

Light Stretches.

Alternate the following two exercises. 

Stationary Bike - 4 sets/5 minutes. 

OH Band Squats - 5 sets/10 reps.

Alternate the following two exercises.

Bench Press - 135lbs/10 reps, 5 sets/10 reps/185lbs.

High Cable Seated Rows - 5 sets/10 reps/40,45,50,55,60kg.

Feeling good. My lower body continues to improve which makes me happy.

Snowdaddy 

Keeping Busy

The weather is glorious. I can't stay cooped up in the house when the weather is this nice.

Light Stretches. Still working on Hip Flexors. 

Alternate the following.

Seated Leg Ext - 2 sets/20 reps/50lbs, 2 sets/20 reps/60lbs, 2 sets/20 reps/70lbs.

Seated High Cable Rows - 6 sets/12 reps/40,45,50,55,60,65kg.

Bench Press - 2 sets/12 rels/135lbs, 2 sets/12  reps/155lbs, 2 sets/12 reps/175lbs.

Lots of volume. Again I am very tired. Gonna have to do something about that

Snowdaddy 

6x6 (5x5 +)

A gorgeous day today. The weather is perfect for training in the garage with the door open.

Leg Swings and Stretches.

Squats - 2 sets/8 reps/bar, 3 sets/6 reps/135lbs, 3 sets/6 reps/185lbs.

Bench Press - 3 sets/6 reps/135lbs, 3 sets/6 reps/185lbs.

Bent Over Dumbbell Rows - 50lbs/6 reps, 3 sets/10 reps/60lbs.

Still stretching out my hip flexors and it feels great. It's been a while since I've felt this attached to my squats. Everything else was wonderful. Now it's time to eat!

Snowdaddy 

Driveway Fun

A few toys in the driveway made for some real fun today.

Leg Swings and Stretches.

Alternate the Following.

Kettlebell Goblet Squats - 5 sets/8 reps/40lbs.

Push Ups - 5 sets/10 reps.

Tire Deadlifts - 2 sets/8 reps/165lbs, 2 sets/6 reps/235lbs, 325lbs/4 reps, 3 sets/1,1,3 reps/415lbs.

I'm pleased with today's performance. Supper was good and now it's bed time.

Snowdaddy 

Heavier Training

Hip Flexor Stretches have really helped my squats lately. Yesterday I wanted to put a little more weight on the bar.

Leg Swings and Stretches.

Squats - 2 sets/8 reps/bar, 2 sets/8 reps/135lbs, 2 sets/4 reps/225lbs, 3 sets/3,3,4 reps/315lbs (no belt, no sleeves).

Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs, 3 sets/1,1,2 reps/315lbs.

High Cable Rows - 5 sets/12 reps/45kg.

These squats didn't hurt at all. Today I feel good. Only muscle soreness. No joint pain at all. The best I've felt in quite some time.

Snowdaddy 

Pushing Just A Little

I'm not lifting heavy, not yet. I'm not ready to move big weights. That said I can definitely move high volume. The aerobic aspect of high volume training is something that I desperately need right now.

Leg Swings and Stretches.

Squats - 2 sets/8 reps/bar, 2 sets/8 reps/90lbs, 8 sets/8 reps/135lbs.

Bench Press - 8 sets/8 reps/135lbs.

Bent Ovet Barbell Rows - 8 sets/8 reps/135lbs.

It is warm and humid in the garage. I am spent. Now it's time to eat.

Snowdaddy 

Driveway Training

It couldn't get any better today. It's perfect! 

Lots of Stretches focused on Hip Flexors.

Squats - 2 sets/8 reps/bar, 2 sets/5 reps/135lbs, 2 sets/5 reps/185lbs, 2 sets/5 reps/225lbs, 275lbs/5 reps.

Inclined Dumbbell Press - 6 sets/6 reps/40,50,60,70,80,90lbs.

Kettlebell Swings - 4 sets/12,12,16,20 reps.

All the fresh air and sunshine is making me sleepy. I actually fell asleep while typing out this post. Time for some supper. Have a nice day.

Snowdaddy 

Driveway Tire Deadlifts

It's been a while since I did Deadlifts of any sort. Such a pristine day for training I couldn't not train on the driveway. 

Stationary Bike - 10 minutes. 

Vibration Table - 3 minutes. 

Lots of Stretches.

Tire Deadlifts - 2 sets/6 reps/165lbs, 2 sets/6 reps/235lbs, 3 sets/6 reps/325lbs.

Not belt and no straps. My back feels like I haven't deadlifted in several months. My penance has been paid. Let's see how I feel tomorrow. 

Snowdaddy 

Training 5x5 + Extra

Doing things a little different this afternoon. I wanted to test drive the adjustable dumbbells I have. I haven't really trained with them so today is the day.

Stretches and Mobility focused on Hip Flexors. 

Inclined Dumbbell Press - 6 sets/6 reps/40,50,60,70,80,90lbs.

Squats - 3 sets/5 reps/135lbs, 2 sets/5 reps/225lbs.

High Cable Rows - 5 sets/12 reps/40kg.

Fun and games. The hip flexors stretches seem to be working well and fixing some of my issues. 

Snowdaddy 

5x5 day 3

I decided to go up in weight. Only 10lbs and that's enough. 

Stretches. 

Squats - 2 sets/8 reps/bar, 5 sets/5 reps/145lbs.

Bench Press - 5 sets/5 reps/145lbs.

Bent Over Rows - 5 sets/5 reps/ 145lbs.

At the end of training I also did some high Cable Rows. 3 sets/12 reps/40kg.

I have discovered that the knee, hip and back problems I've been having over the years may be the symptoms of excessively tight hip flexors. I did a hurdle style stretch focusing on the front of my hip. Everything seemed to get better. I've been stretching like this before training and I feel better with every workout. Hopefully it's this simple. 

Snowdaddy 

5x5 day 2

This program is perfect for what I need right now. I think I'll follow 5x5 for a month or two before getting into something more serious. It's HOT today. I'm not complaining. What a great training day. 

Stretches.

Rotator Laterals - 5lbs/20 reps.

Squats - 2 sets/8 reps/bar, 5 sets/5 reps/135lbs.

Bench Press - 5 sets/5 reps/135lbs.

Bent Over Rows - 5 sets/5 reps/135lbs.

Now it's time to have a beer.

Snowdaddy 

New Program

I've been researching programs am finally decided. It seems to cover the fact I'm so out of shape and that I need a decent amount of volume to burn calories. 5x5 went really well today. I'm starting really slow and focusing on form.

Leg Swings and Stretches. 

Squats - 2 sets/8 rep/bw, 2 sets/8 reps/bar, 5 sets/5 reps/135lbs.

Bench Press - 5 sets/5 reps/135lbs.

Bent Over Rows - 5 sets/5 reps/135lbs.

This went really well. I'll stick to it for a bit.

Snowdaddy 

Bench Press

Yesterday evening I went for a bike ride with my lovely wife and daughter. Being fat doesn't work with bike seats. Even if the seat if large. I'm a bit sore today but feel like I accomplished something. Little bites and baby steps.

Rotator Laterals - 2 sets/12 reps.

Bench Press - 3 sets/12 reps/135lbs.

Dumbbell Flys - 3 sets/40,50,60lbs/12 reps.

Push Ups - 3 sets/12 reps.

It's warm today. It's the first of several warm days. I'm not complaining but I'm fat and 30°C temperatures are tough. Good workout. 

Snowdaddy 

Squats and Lower Body

I am so fat and out of any kind of reasonable fitness right now. I don't even know what I weigh. Somewhere over 360lbs. It's a gorgeous day today and I can't help myself. I'm training!

I spent and extensive amount of time trying to release my gluten with a slam ball. This isn't going to happen all at once. There were some painful spots I managed to roll out.

Squats - 3 sets/6 reps/bar, 3 sets/6 reps/135lbs.

Lying Leg Curls - 3 sets/12 reps/50lbs.

Seated Leg Ext - 3 sets/20 reps/50lbs.

Kettlebell Goblet Squats - 3 sets/6 reps/40lbs.

A fun workout. Lots of work to do.

Snowdaddy 

Exercising

I am so fat and lazy right now. Any sort of physical activity gets my heart rate up. Here's today's pitiful attempt. 

Light Stretches. 

Vibration Table - 3 minutes/lvl 3/on my toes and knees bent.

Stationary Bike - 5 minutes. 

Kettlebell Swings - 2 sets/20 reps/40lbs.

Ab Sling Knee Ups - 2 sets/20 reps.

Vibration Table - 1 minute.

Stationary Bike - 7.5 minutes. 

Seated High Cable Rows - 4 sets/12 reps/35,40,40,45lbs.

Stationary Bike - 8.5 minutes. 

I did some other exercises as well. Now for some consistency. 

Snowdaddy 

Lower Body

Finally organized enough to have a training session. Nothing to get excited about but I got back under the bar.

Leg Swings and Light Stretches.

Stationary Bike - 5 minutes. 

The following exercises / sets were done randomly.

Squats - 3 sets/10 reps/bar, 3 sets/6,8,10 reps/135lbs.

Seated Leg Ext - 3 sets/20 reps/50lbs.

Lying Leg Curls - 3 sets/12 reps/50lbs.

Kettlebell Swings - 3 sets/12 reps/40lbs.

Stationary Bike - 8 minutes.

Elliptical - 7 minutes. 

My body fought me every rep. I do feel really good for doing something. 

Snowdaddy 

Back In Business

It's been almost a month and the garage is ready to train in again. It's not completely organized, not yet. There is still a lot of work to do. My gym space is however organized enough that I can start training again. 

I am so fat and lazy right now. I haven't done anything over the last month. Yard work and renovations may count because I've done plenty of that.

Here are a few pictures to show the new set up.

Big shelving to store all my junk to make room for training. 

Behind the dumbbell rack is the cardio department. We bought an elliptical off the buy and sell. A fun new addition. 

Heat supplied by a 5000w 240v heater.

OSB almost up.

Electrical is done and the insulation is going up.

I'm really pleased how the whole project has gone. Now to start training again and see how warm it is during the winter. 

Snowdaddy