2nd Work Out Today

Slow night at work tonight so I went to the gym.

Warm Up
Elyptical - 10 minutes.

Working Sets
super set
Scull Crushers - 40lbs/12 reps, 50lbs/12 reps, 60lbs/12 reps, 70lbs/12 reps, 80lbs/12 reps.
Standing Barbell Curls - same as above.

super set
Dumbbell Side Laterals - 20lbs/12 reps, 25lbs/12 reps, 30lbs/12 reps.
Cable Triceps Extensions - 50lbs/12 reps, 70lbs/12 reps, 90lbs/12 reps.

Cardio
Treadmill - 10 minutes shuffle jog (heart rate ~155BPM)

I feel great! The cardio at the end was excellent! My only problem now is how do I get to sleep.

Snowdaddy

Bench Press

Another great day in the SANCTUM pressing my little heart out. I went a bit crazy again but the strength was there so I used it.

Warm Up
Stretching.
Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps.

Power Phase
Bench Press - 4 sets/1 rep/295lbs, 2 sets/1 rep/325lbs.

Pump Phase
Bench Press - 4 sets/5 reps/235lbs, 2 sets/4 reps/235lbs.

Core Work
Sit Ups - 4 sets/15 reps.

I didn't use wrist wraps for any of the sets and I didn't have any problems. My strength is definately increasing. Thanks Doug Hepburn!!!

Snowdaddy

Squats

Another great work out. My kids are off school today and I really didn't feel like working out, but I'm glad I did.

Warm Up
Stretching
Squats - 2 sets/8 reps/135lbs, 1 set/6 reps/225lbs.

Power Phase
Squats - 4 sets/1 rep/355lbs, 2 sets/1 rep/365lbs.

Pump Phase
Squats - 6 sets/5 reps/275lbs.

Cardio
Walk / Jog - 20 minutes (5 minutes jogging).

A bit more that I should have done today but I wanted to push my lazy ass a bit. Tomorrow is bench. Should be fun.

Snowdaddy

Bench and Walk

Another glorious day so I had to get outside for some cardio after weights.

Warm Up
Push Ups - 2 sets/12 reps.
Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps.

Power Phase
Bench Press - 4 sets/1 rep/295lbs, 1 set/1 rep/320lbs.
*5 minutes rest after each set*

Pump Phase
Bench Press - 3 sets/4 reps/230lbs, 3 sets/5 reps/230lbs.
*2 minutes rest after each set*

Core Work
Ab Sling Knee Ups - 3 sets/16 reps.
Hanging Knee Ups - 2 sets/8 reps.

Cardio
Walk - To Canadian Tire and back, aprox 40 minutes.

Right now I feel good. I know I've burnt a few calories but I'm feeling fine. The knee ups went well. Hanging from the pull up bar gave the exercise a whole new dynamic.

Snowdaddy

Insane Work Out!!!

I missed Monday's squat work out. I was getting my boat ready now that the warmer weather is finally here. Today I had to make up for lost time and since I was feeling good I pushed a bit harder.

Warm Up
Stationary Bike - 6 minutes.
Stretching
Squats - 135lbs/8 reps, 225lbs/6 reps.

Power Phase
Squats - 5 sets/1 rep/355lbs.
*5 minutes rest after each set*

Pump Phase
Squats - 3 sets/4 reps/275lbs, 3 sets/5 reps/275lbs.
*2 minutes rest after each set*

Cardio
Walk / Jog around my neighbourhood - 27 minutes (7 minutes jogging total).

The squats felt really good and all were done without a belt. The weather is awesome today, sunny and warm but not hot. The 27 minutes of cardio were mostly spent walking but if I felt my heartrate drop I would jog for 1 minute to start me breathing heavy again. Other than feeling sweatty I feel great. Tomorrow will be Bench Press. Now I have dishes to do.

Snowdaddy

Deadlifts

Lets get right into it shall we...

Warm Up
Squats - bar/12 reps, 135lbs/8 reps.
Deadlifts - 315lbs/3 reps.

Power Phase
Deadlifts - 8 sets/1 rep/405lbs.

Pump Phase
Deadlifts - 4 sets/4 reps/315lbs, 1 set/5 reps/315lbs, 1 sets/6 reps/315lbs.

Everything felt light so I hammered it! No belt except on the last two sets because my lower back was feeling it. With my back history I didn't want to mess around.

Snowdaddy

Cardio

WHAT?!?!?!!!... Yes you heard right. If you have been keeping an eye on my blog you will take note that I do tend to do cardio from time to time. Now that the Nova Scotia Provincials are complete I feel it's time to throw some heavy breathing into the mix. Besides it wouldn't hurt me to drop a few pounds (hundred pounds).

Treadmill - 20 minutes with a bit of jogging to get the heart rate up.
Stationary Bike - 10 minutes.

I've been following the idea that conventional running shoes do nothing more than screw up your natural running mechanics. Today I wore my deadlift shoes that have a flat sole with little to no cushioning. In the past I've had problems with shin splints. Today my shins feel fine. I'll continue to experiment. Here's an article that explains what I'm talking about.

Squats

Yes I know, I'm crazy. After doing the knee ups yesterday my lower back was feeling much better. Since I put it off on Monday today was time for squats.

Warm Up
Stationary Bike - 6 minutes.
Stretching.
Squats - 2 sets/6 reps/135lbs, 225lbs/6 reps.

Power Phase
Squats - 8 sets/1 rep/345lbs.
*5 minutes rest after each set*

Pump Phase
Squats - 4 sets/4 reps/275lbs, 2 sets/5 reps/275lbs.
*2 minutes rest after each set*

I gruelling work out as usual but I felt strong and the lifts went up with out a problem. The only part of me that is hurting it the groove on my upper back where the bar sits. Ouch!

Snowdaddy

Back On The Bench

After the crazy week end I'm wanting to get back on track with my own training. Since my lower back took a Shit Kicking with set up, spotting/plateloading, and tear down at the competition I decided that squats were better left until next week. The bench today offered no problems and my enthusiasm has now been rekindled.

Warm Up
Vibration Table (new toy) - 5 minutes.
Stationary Bike - 5 minutes.
Stretching.
Flat Bench Press - 2 Sets/12 Reps/135lbs, 1 set/8 reps/225lbs.

Power Phase
Bench Press - 7 sets/1 rep/285lbs, 1 set/1 rep/315lbs (felt strong).

Pump Phase
Bench Press - 4 sets/4 reps/225lbs, 2 sets/5 reps/225lbs.

Core Work
Ab Sling Knee Ups - 4 sets/15 reps.

Cool Down
Stationary Bike - 5 minutes.

A really good work out. I'm still perfecting my set up on the bench. It's getting better but still needs a bit of work. Now I need some lunch.

Snowdaddy

2011 Nova Scotia Provincials

The meet didn't go quite the way I was planning a few weeks ago. Turns out I didn't get much help setting up. I did get some help and it was greatly appreciated. You know who you are, THANKS!!! I did however spot and plateload at the meet. You can well imagine spending 4 hours on Friday after work moving the equipment into the venue, spending Saturday spotting and plateloading, tearing everything down and packing it up again, finally spending a few hours today putting my SANCTUM back together again. I am wrecked!!! On a more positive note, the meet went extremely well and everyone was pleased with the trophies (swords) and hardcore meet toques.
I would like to send out a special thanks to Supplement King in New Minas for donating gift bags to all the competitors and volunteers.

PS, Since my back is trashed tomorrow is bench.

Snowdaddy

Bench Press

Last day of heavy bench before the competition. A good solid work out. The strength is just where I expected it to be.

Warm Up
Stationary Bike - 5 minutes.
Stretching
Bench Press - 135lbs/12 reps, 135lbs/12 reps, 225lbs/8 reps.

Power Phase
Bench Press - 4 sets/1 rep/285lbs, 315lbs/1 rep, 335lbs/1 rep, 345lbs/miss, 315lbs/1 rep.
*5 minutes rest after each set*

Pump Phase
Bench Press - 4 sets/4 reps/225lbs, 2 sets/5 reps/225lbs.
*2 minutes rest after each set*

Tomorrow off then Deadlifts that I missed last week. I'll be attempting my proposed opener, 525lbs.

Snowdaddy

Squats

This is the last squat work out before the 2011 Nova Scotia Provincials. Not as strong as I would have liked but not too bad considering I just finished bought of liquid poops.

Warm Up
Stationary Bike - 5 minutes.
Stretching
Squats - 135lbs/10 reps, 225lbs/6 reps, 315lbs/3 reps.

Power Phase
Squats - 4 sets/1 rep/365lbs, 405lbs/1 rep, 425lbs/1 rep.
*5 minutes rest after each set*

Pump Phase
Squats - 4 sets/4 reps/275lbs, 2 sets/5 reps/275lbs.
*2 minutes rest after each set*

Core Work
Ab Sling Knee Ups - 4 sets/15 reps with 10 sec hold at end.

I decided to use the competition bar today to get used to the way it sits on my shoulders. The Ivanko bar has a sharper knurling than my Capp bar. By the end of the Pump Phase the bar was really cutting into my shoulders. I also believe I've also perfected my set up. The bar feels much lighter when I set up this way. Instead of stepping back right after taking up the weight I pause and breath a few times with the bar on my shoulders, then step back. Tomorrow Bench (I'll use the Ivanco bar again)

Diarrhea

Diarrhea, from the Greek διάρροια meaning "flowing through". NO DOUBT!!! Thurday morning it all started and now I'm home from work and taking it easy. Of course, training is shut down till next week. Its supposed to be a nice week end. I'll enjoy doing some yard work.

Bench Press

Late work out again tonight. Busy day at work and busy evening with the family. I finally managed to get under the bar at 2030hrs. Good work out none the less.

Warm Up
Stationary Bike - 5 minutes.
Push Ups - 2 sets/12 reps.
Stretching
Bench Press - 135lbs/12 reps, 225lbs/8 reps.

Power Phase
Bench Press - 7 sets/1 rep/285lbs.
*5 minutes rest after each set*

Pump Phase
Bench Press - 5 sets/4 reps/225lbs, 1 set/5 reps/225lbs.
*2 minutes rest after each set*

Drank a shake now it's time for a shower then off to bed. Night, night.

Snowdaddy

Squats

Today is a day off and I'm enjoying it with an afternoon work out. Squats felt very solid and easier than two weeks ago. I did just a few sets to compare with and with out my belt. Obviously I really like wearing my belt. Everything feels much lighter when wearing it. Even when taking weight out of the rack.

Warm Up
Stationary Bike - 5 minutes.
Stretching
Squats - bar/8 reps, 135lbs/8 reps, 225lbs/8 reps.

Power Phase
Squats - 7 sets/1 rep/345lbs.
*5 minutes rest after each set*

Pump Phase
Squats - 5 sets/4 reps/275lbs, 1 set/5 reps/275lbs.
*2 minutes rest after each set*

The weather is great today. Opened up the garage door and cranked the tunes (Danko Jones). My little girl standing infront of the platform watching her daddy.

Seated Shoulder Press

I'm tired. Last night I didn't sleep very good so motivation for today's work out is low. I did get into the SANCTUM and did what I had to do. Next week will be better.

Warm Up
Stationary Bike - 5 minutes.
Stretching
Seated Shoulder Press - 95lbs/12 reps, 135lbs/8 reps.

Power Phase
Seated Shoulder Press - 4 sets/1 rep/205lbs, 3 sets/1 rep/225lbs.
*5 minutes rest after each set*

Pump Phase
Seated Shoulder Press - 6 sets/4 reps/155lbs.
*2 minutes rest after each set*

Dumbbell Concentration Curls - 4 sets/6 reps per side/45lbs.

Right now I'm barely conscious. I think I'll go lay down for an hour before work.

Snowdaddy

Deadlifts

Last night work was a bit slow. I forecasted it and brought my work out gear.

Warm Up
Skipping - 3 sets/60 jumps.
Stretching
Deadlift - 225lbs/6 reps, 315lbs/6 reps.

Power Phase
Deadlifts - 3 sets/1 rep/405lbs, 455lbs/1 rep, 475lbs/1 rep, 495lbs/1 rep (belt).
*5 minutes rest after each set*

Pump Phase
Deadlifts - 6 sets/4 reps/315lbs.
*2 minutes rest after each set*

At this point it's 2200hrs and since I was the only one left at work I went home. Working out this late did mess up my sleep. I didn't fall asleep until 0030hrs. I'm feeling it today.

Bench Press

Today's work out was similar to yesterday's in that I'm lifting heavier to accomidate for the up in coming competition. I'm very pleased with the added raw strength this routine is giving me.

Warm Up
Stationary Bike - 5 minutes.
Push Ups - 2 sets/12 reps.
Bench Press - 135lbs/12 reps, 225lbs/6 reps.

Power Phase
Bench Press - 3 sets/1 rep/285lbs, 295lbs/1 rep, 305lbs/1 rep, 315lbs/1 rep, 325lbs/1 rep.
*5 minutes rest after each set*

Pump Phase
Bench Press - 6 sets/4 reps/225lbs.
*2 minutes rest after each set*

I worked late last night and didn't get to bed until midnight. This morning I was up at 0630hrs to help with my kids. By the last few sets I was feeling pretty drained. Tomorrow is a day of rest than back at it on Thursday with Deadlifts. I think I'll go 3 sets/365lbs, 405lbs, 455lbs, 475lbs, 495lbs. YeHa!!!

Snowdaddy

Squats

Well, I've decided. I'll be competition on the 11th June but I'll be doing it raw. Today's work out was a quick start to get me ready for heavier weights.

Warm Up
Stationary Bike - 5 minutes.
Stretching.
Squats - bar/6 reps, 135lbs/6 reps, 225lbs/6 reps.

Power Phase
Squats - 3 sets/1 rep/345lbs, (put on my belt) 365lbs/1 rep, 385lbs/1 rep, 405lbs/1 rep, 415lbs/1 rep.
*5 minutes rest after each set*

Pump Phase
Squats - 6 sets/4 reps/275lbs.
*2 minutes rest after each set*

Cool Down
Stationary Bike - 5 minutes.

Eventhough today's work out was heavier than last week it didn't kick my ass like last week. Next week I do more of the sameRight now I'm enjoying a bowl of cereal with protien shake and a cup of coffee.

Seated Shoulder Press

Shoulder presses are getting easier and the speed is getting better.

Warm Up
Stationary Bike - 10 minutes.
Thoughrough Stretching.
Seated Shoulder Press - 2 sets/12 reps/95lbs, 1 set/8 reps/135lbs.

Power Phase
Seated Shoulder Press - 6 sets/1 rep/205lbs.
*5 minutes rest after each set*

Pump Phase
Seated Shoulder Press - 1 set/3 rep/155lbs, 5 sets/4 reps/155lbs.
*2 minutes rest after each set*

Today while working out I finished watching Pirates of the Carabian 3. Then once the work out was complete I rolled out my lawn tractor for the first time this season and cut the lawn.