Jogging and Swim Practice

This morning I dragged my sorry self out of bed at 0500hrs to go jogging. I was able to manage a fair bit farther than I did last week and it took me ~12minutes. It's pleasing to see progress in something I completely suck at.
After work I attended my first swim practice. I volunteered to coach the local swim team. This is something I've wanted to do for a while now. Now I have a great excuse to get back in the pool.

Snowdaddy

*I Passed!!!*

Another PT test has come and gone and I passed again. For those who aren't familiar with this particular PT test I'll fill you in.

1. Start with pulse and blood pressure. If either are too high the staff won't let you participate.

2. 20 meter shuttle run. It's similar to "lines" that basketball or volleyball players do for cardio training. The one difference is it gets faster every minute. At over 35 years old I have to make it to 5 minutes.

3. Grip strength. They use a hand dynamometer to measure a total of both hands. I had to get over 75. I did that with just my left hand.

4. Push Ups. Do them till you drop or stop. I had to do 14. I did 20.

5. Sit Ups. You have 1 minute to do as many sit ups as possible. You can stop but you only have a minute. I had to do 17. I did 20.

These numbers I'm listing are for a "PASS". There is an "EXEMPT" standard but I never do well enough on my run, requiring 8 minutes. Any way I passed and that's it till next year.

Now, where did I put that bar and plates?

Training This Week

Not too complicated this week. Just a lot of everything I prefer not to do.

Monday - Jogging @ 0500hrs 8 minutes, lines for 1.75 minutes

Wednesday - Jogging @ 0500hrs 8 minutes, lines for 2 minutes

Thursday - Cycling @ 0600hrs 20 minutes, @ 1500hrs 20 minutes

Friday - Jogging @ 0500hrs 10 minutes, lines for 2.75 minutes

I sure hope this all pays off. Yesterday I volunteered as a coach for the local swim team. It brought to light that I do enjoy swimming and that may be a beet way to slim down.

Snowdaddy

Keeping active

This week has been really great! Here's how training has gone.

Monday - Morning jog aprox 2.5km. Cycle to work and back 14km/40min total.

Tuesday - Cycle to work and back 14km/40 min total.

Wednesday - Weights

Squats - 135lbs/12 reps, 225lbs/6 reps, 315lbs/4 reps, 405lbs/1 rep, 315lbs/4 reps.
Bench Press (narrowish grip) - 135lbs/20 reps, 225lbs/8 reps, 275lbs/4 reps, 295lbs/2 reps, 135lbs/20 reps.
Hammer Curls (lbs per dumbbell alt) - 45lbs/12 reps, 55lbs/12 reps, 65lbs/12 reps.
Dumbbell Side Laterals - 25lbs/12 reps, 30lbs/12 reps.

I've decided to take Thursday off and I'll be jogging / walking again Friday.

Snowdaddy

A Great Training Day

Yesterday I got back on the bike and cycled to and from work. This morning I woke up early (0500) and went for a jog. This time there was no walking. I jogged for a bit over 10 minutes. Not too bad for a guy who weighs over 300lbs. Then after work I went to the weight room and it went something like this.

Squats - 135lbs/12 reps, 225lbs/6 reps, 315lbs/3 reps, 365lbs/2 reps.
Bench Press - 135lbs/12 reps, 225lbs/6 reps, 275lbs/4 reps.
Flat Bench Flys - 45lbs/8 reps, 60lbs/8 reps.
Lat Pull Downs - 180lbs/8 reps, 180lbs/8 reps.

Obviously the jogging is getting easier. I'm scheduled to do my PT test at the end of the month. I don't think it's going to be a problem. I'll continue jogging every few days and cycling to work when it doesn't rain. I feel much better than a month ago.

Snowdaddy

Birthday Boy

It's my Birthday today and things have never been better. I don't have my gym built yet but everything is very sweet indeed.

Snowdaddy

Saturday Morning

Feeling fat and lazy this morning I decided to do something about it and do another jog/walk. I did the same route as Wednesday but this time the jogging portions were a bit longer. This time aprox 3/4 of the route was jogging. I feel much better because of it. Maybe my bathroom scale will quit telling me "ERR" when I check my weight.

Snowdaddy

Wednesday Morning Jogging

Jogging is the most important part of my training for the next month to get ready for my PT test. This morning I out did myself by jog/walk for 30 minutes. I estimate I jogged for 5/8th of the 30 minutes. I'll rest tomorrow by cutting my lawn (almost 1/2 acre) then jog/walk again on Friday.

Snowdaddy

Monday's Work Out

This week I'm on call which means I don't work unless I'm called out. My new place of employment is fantastic. Monday I did some administration then went to the gym. The work outs are few and far between with little consistency. At least I'm going, I guess. Here's how Monday went.

Cardio - 20 Minutes Arc Trainer, 5 Minutes Treadmill.
*super set*
Narrow Grip Bench - 3 sets, 20 reps, 135lbs.
Flat Dumbbell Flys - 3 sets, 10 reps, 40/45/50lbs.
*super set*
Lat Pull Downs - 3 sets, 10 reps, 190/200/210lbs.
Supported Rows - 3 sets, 8 reps, 90/135/180lbs.

I would have went longer on the treadmill but the belt on my machine kept slipping. A dangerous situation so I kept it short. Since I have my annual PT test coming up Keeping the reps high is in my best interest since I have to max out on push ups during the test. Tomorrow I'd like to do some jogging on the street. I'll let you know how things go.

Snowdaddy

Back In The Gym (again)

Today I did some light / higher rep work to keep the blood flowing. I've been feeling crapy lately because I haven't been under the bar. Now I feel a bit better.

Squats - 135lbs/12 reps, 135lbs/12 reps, 225lbs/12 reps.
Sit Ups - 20, 20, 20 reps.
Narrow(ish) Grip Bench Press - 135lbs/20 reps, 135lbs/20 reps.
Dips - 6 reps, 4 reps, 4 reps.
Dumbbell Curls - 35lbs/16 reps, 40 reps/16 reps, 40lbs/16 reps.

Next week I'll try and go again.

Snowdaddy

New Gear

I'm turning into such a gear hore. I saw on the CPU site there were some great deals and I took advantage. I got an Inzer Centurion suit, two Inzer t-shirts, and a Rage X bench shirt. I did a quick try-on of the shirt and it seems to fit similar to my Titan F6 but the sleeves are a bit longer. I'm sure it will be fun to compare the RageX to my Titan Fury or F6 but that won't be fore a while. I have to get ready for my annual PT test so that means no powerlifting for a while. So far I've biked every day this week and I think I'm loosing weight. We haven't unpacked our bathroom scale yet so when that happens I let you know what my new weight is.

Snowdaddy

Slimming Down

Last week I managed to make my mountain bike road worthy again. I've decided to drop some weight by riding my bike to and from work every day. So far I have ridden Wednesday, Thursday, and Friday and my butt feels very raw indeed. I used to ride when I was younger and thinner so the technique is still there but not the speed or endurance. The gel saddle and cycling shorts (equipped with a chamois) should help with longevity in the saddle.
It's approx. 7 KM to work and 7 KM home. It takes me about 20 minutes each way. This next week I'm working nights so I'll attend the gym for some easy lifting before going into work.

Snowdaddy

My Equipment List

Here is a list of items I will be purchasing tomorrow.

I have already purchased a quality bar rated at 1500lbs. Tomorrow I will pick up a Body Solid power rack, a heavy duty bench (full incline to decline), 600+lbs of weights, and rubber matting. I thought that I would get the lat pull down attachment but I think I'll just learn how to do pull ups. When my garage is built and I have everything assembled I'll take some pictures and name my place of penance.

"This is my church. This is where I heal my hurts"

DJ Maxi Jazz (Faithless)

Snowdaddy

Now I Feel Better

I did some research for fitness equipment suppiers in Nova Scotia and came up with IRON DOG. They carry everything I'm looking for and I'll be purchasing a gyms worth of equipment this Wednesday. It feels like Christmas. I'll make a list of equipment and links when I get everything. Also, I went on Kijiji and found a gym in Yarmouth (about 2 hrs away) that is selling off commercial grade gym equipment. There are several nice pieces that wouls be very nice to have and at a great price. I think I'm going to need a bigger garage. I'll fill ya'll in once the ball is rolling. Oh ya, I already bought an olympic bar, 1500lbs rated. I love my bar.

Snowdaddy

And I'm Spent

During my journey out east I realized that New York Barbells is closed on the week end. Of course, I would have been travelling through that area on Saturday. To say I'm disapointed is an understatement. Now I have to wait until our garage is built and I'll take a week off work to drive down to pick up my toys.
We've been in Nova Scotia for three days now and I've been working over 12 hour days to get our house ready to live in and we're not even close. This week end should be better. My sweet wife is volunteering to stay at the house and organize while I visit with my parents. I'll return with the kids on Monday to a much better environment.
Till next post, hopefully I should have some east coast lifting under my belt.

Snowdaddy

Well On Our Way

We are well on our way to Nova Scotia. Tonight we're staying in Wisconsin and as I type my latest post I'm enjoying a bottle of their local brew. New Glarus Brewing Co. The particular brew I'm savoring is their "Bock" flavour. Definitely a sipping beer. Tomorrow we'll be back in Canada then We're off to Elmira New York to purchase a power rack from New York Barbells. I can hardly wait.
Any way, its late and I'm tired.

Snowdaddy

Last Work Out at 17 Wing

I went to the gym tonight for one last time. I figured since I had to clean my locker out I would get under the bar at 17 Wing one last time. Here's how things went.

Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/3 reps, put belt on 365lbs/3 reps, put knee wraps on 405lbs/3 reps.
Various Chest Exercises.

Short and sweet. I think the 405lbs for 3 reps with knee wraps is a new PB. I tried wrapping a different way tonight. I normally just wrap round and round until I run out of knee wrap. This time I crossed over my knee in an "X" pattern gradually going higher then finishing off with two wraps on the lower quads. It felt much tighter this way and I think I'll use it from now on.
Now it's on to Greenwood where I plan on outfitting a garage gym from New York Barbells. I can hardly wait.

Snowdaddy

Squat / Deadlift Mechanics

I've been thinking about my sumo deadlifts and how well gear works for me. My raw PB deadlift is 250kg and I'm not sure if gear would help. When I lift sumo, however, the deadlift suit really seems to help. I'm sure 405lbs raw sumo deadlift would give me trouble while I've sumo'd 267.5kg in competition. Today I wanted to try some super wide raw squats to see if it could help. The following sumo squats were done at the same foot width as my sumo deadlift.

Warm Up - 10 minutes Ellipse.
*alternate the following lifts*
Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/6 reps.
Sumo Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/6 reps.

A short but valuable work out. I would have liked to do a few more sets but I tore the arse out of my pants. It feels nice and airy but the other patrons of the gym wouldn't like it much. I went home. I love the way these squats felt and I'm sure they will help my sumo deadlifts.

Snowdaddy

Friday Morning Work Out

I've been doing lots of thinking about my training since the competition. I found that I don't give myself enough credit when it comes to my strength and the weight I lift. Unless I'm getting ready for a competition and working with percentages I never lift to my potential. Today was a sample of the evolution of my future training.

Warm Up - 10 minutes Ellipse.
Squats (no belt) - 135lbs/12 reps, 225lbs/10 reps, 315lbs/4 reps.
Bench Squats (18 inch bench) - 315lbs/6 reps, 315lbs/6 reps, 315lbs/8 reps.
Bench Press (in rack) - 135lbs/12 reps, 215lbs/12 reps, 275lbs/4 reps, 275lbs/5 reps, 275lbs/6 reps.
*Giant Set repeat 3 times*
Sit ups - 10 reps.
Weighted Machine Crunches - 10 reps.

The work out didn't take very long but I'm much happier with my numbers.

Snowdaddy

Post Comp Work Outs

Tuesday 24 July 2008

Warm Up - Bike 10 minutes
Squats - 135lbs/6 reps, 225lbs/6 reps, 315lbs/4 reps.
Bench Press - 135lbs/12 reps, 225lbs/6 reps, 245lbs/6 reps.
Deadlifts - 225lbs/6 reps sumo, 225lbs/6 reps conv, 225lbs/6 reps sumo, 225lbs/6 reps conv.

A very easy and slow paced work out to get the blood flowing.

Wednesday 25 July 2008

Warm Up - Bike 10 Minutes, Elypse 10 Minutes.
Various Exercises - I was all over the gym for about 45 minutes trying everything.
Elypse - 10 minutes.
Stretching and 30 sit ups.

Felt good to do some exercises I haven't even looked at in some time.

Tomorrow I want to go out in the boat and just relax.

Snowdaddy.