Keeping Active

More mobility today than anything. I'm finding my glutes and hips at tightening up from lack of use. It's tough going from Squatting at least once a week to nothing. My body is telling me, "You're getting old and if you don't use it, you'll lose it".

Leg Swings and Stretching.
Goblet Squats - 25lbs/12 reps.
Kettlebell Swings - 25lbs/12 reps.

Alternate the following,
Barbell Squats - 5 sets/12 reps/bar.
Kettlebell Swings - 5 sets/12 reps/25lbs.

My hips and backside feel much better now.

Snowdaddy

Floor Press and Push Ups

It really sucks here having an Olympic bar and some plates but no rack nor bench. I have to French press the bar over my head to my chest then adjust my hands before starting the reps.

Light Stretching.
Floor Press - 4 sets/12 reps/135lbs.
Push Ups - 4 sets/12 reps, 4 sets/20 reps.

Lots of volume. 176 total reps. My upper body has a good pump. It's gonna be nice to get home to my bench and rack.

Snowdaddy

Bench Press and Deadlifts

Sorry that I haven't been posting even though I promised I would post more frequently. On Wednesday last week I was told I was being deployed. I didn't know when I was going and I didn't know for how long I would be gone. I was told to pack and wait at home until I received word. While waiting at home I packed then went out into the garage for some Bench Press.

Light Stretching.
Bench Press - 2 sets/8 reps/135lbs, 225lbs/6 reps, 275lbs/1 rep, 4 sets/1 rep/315lbs, 4 sets/3 reps/275lbs, 3 sets/6, 8, 10 reps/225lbs.
Dumbbell Hammer Curls - 6 sets/12 reps/35lbs.

I varied grip width from set to set. I finding my narrow grip, pinkies on rings, to be my strongest press lately. The Hammer Curls are feeling really good.

Today I actually did something that resembled lifting. Where I am deployed there is a crappy Olympic bar and some plates. There is no rack, nor is there a bench. There are a few useless machines and a bowflex. YUCK! Deadlifts it is.

Light Stretching.
Conventional Deadlifts - 4 sets/6 reps/185lbs.
Sumo Deadlifts - 4 sets/6, 8, 8, 10 reps/185lbs.

Not much to speak about but I have been working my Sumo stance and I'm starting to like it. More work required indeed.

Oh ya, I also went for a 3.5km, 45 minute walk today. Ya me!

Snowdaddy

Sumo Deadlifts

I've been holding off on training lately because I have a FORCE test this Thursday. Not doing any lifting is making me stir-crazy. Monday morning I went for a walk around the block. This morning I didn't walk but I felt like I was getting sick after I arrived at work. I decided it would be better to go home. So, I did. After relaxing all morning and most of the afternoon I started to feel better so I decided to try out my form with some Sumo Deadlifts.

Leg Swings, Stretching and Squats.
Sumo Deadlifts with Buffalo Bar - 3 sets/6 reps/135lbs, 3 sets/3 sets/235lbs, 3 sets/1 rep/305lbs, 2 sets/1 rep/375lbs.
Stability Ball Sit Ups - 3 sets/20 reps.
Ab Sling Knee Ups - 3 sets/12 reps.
Dumbbell Triceps Extensions - 3 sets/12 reps/20lbs.
Dumbbell Triceps Presses - 3 sets/12 reps/20lbs.

An afternoon of fun. I used the Buffalo Bar for Sumo Deadlifts today to try something different and get a few extra inches. I was able to sit back into the lift a little better. The lift went really well after I put on my belt. I'm going to have to try my suit sometime soon. No more lifting until after the FORCE test on Thursday.

Snowdaddy

More Bench Press

Yesterday was more than busy but I still had a few hours to work out.

Light Stretching.
Bench Press - 135lbs/12 reps, 4 sets/6 reps/225lbs, 2 sets/8 reps/225lbs.
Cambered Bar Curls - 6 sets/12 reps/60lbs.

Good Chest and Biceps pump. Not much more to say beyond that.

Snowdaddy

Bench Press, Walking and Squats

On Tuesday I did some Bench Press and Walking.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/6 reps, 6 sets/1 rep/300lbs, 2 sets/6 reps/225lbs.
Dumbbell Triceps Ext - 6 sets/12 reps/20lbs.
Dumbbell Curls - 6 sets/12 reps/20lbs.
Dumbbell Side Laterals - 6 sets/12 reps/15lbs.

I went for a walk before weight training. I've also increased my protein and I'm noticing a difference in my muscle mass already.

On Wednesday I went for a stupid long walk with my daughter. 10km, 2.5hrs.

Today I did some Squats and then went for a walk with my kids to do some shopping.

Squats - 2 sets/6 reps/bar, 2 sets/6 reps/135lbs, 225lbs/3 reps, 4 sets/1 rep/315lbs, 2 sets/8 reps/135lbs.

My Squats lately have been less than weak. 315lbs felt heavy and not a smooth at it should. Oh well, something to work on.

Snowdaddy

More Entries

With the summer season quickly coming to an end I have to think about how I'm going to maintain my calorie furnace. The only way to really do this is to slow down on the walking and increase the weight training. As it gets colder the garage won't be an option either. Training at the 17 Wing Strength Club is about my only other option. With the increase in weight training I will start to make more blog entries to follow my progress.

Today I went into work early to work on Sumo Deadlifts and to go for a walk before work.

Leg Swings and Stretching.
Sumo Deadlifts - 4 sets/6 reps/70kg, 4 sets/3 reps/100kg.
Sumo Deadlift Video
Sumo Rack Pulls - 3 sets/3 reps/120kg.
Walking - ~4.5km, ~1hr.

A really good training day and I will post more frequently. I am still losing weight. BW this morning was 273.5lbs.

Snowdaddy

Checking In

It's been almost a month since my last post. I'm not a Powerlifter any more so there isn't much to comment on. Even though my powerlifting has come to an end I am still working towards other goals. First and foremost my weight is down. Significantly down. This morning I weighed in at 275lbs. A real milestone for sure. I am also doing much more walking. Last week I accumulated over 100,000 steps. Today I went for a long walk and managed 11.5km. Being lighter BW definitely helps with walking greater distances. I will try to make more posts in the future. But, for now just know that I'm making excellent progress towards my new goals.

Snowdaddy

Pre Powerlifting Weight

I really don't have any training to speak about but my consistency has been really good. I have been keeping active and my fitbit is keeping track over everything. This morning I went for my standard walk around the block, 2km. Tonight my lovely wife and I went on a good long walk. 5.85km. This morning I weighed in at 283lbs. My first competition in 2005 I weighed 284lbs. As the post title states I'm the lightest I've been in 13 years. Lets keep this ball rolling.

Snowdaddy

Fun Day

With Canada Day being on a Sunday (I was also working all day) today is a holiday. We got together as a family and went out for breakfast then went for a walk around the Assiniboine park. I love being lighter in body weight. It allows me to goof off lots more. I can run and jump and really fool around with my kids. We walked about 5km in the park not to mention all the running and jumping I did. Fun stuff.

When we got home my lovely wife assisted me in changing the snow tires on our van to summer tires. I know it's late in the season but we really didn't have time before now. We also took the van to get washed. At least it looks great now on the outside.

After that I BBQ'd some hamburgers and sausages for supper. The evening was slow so I cracked a beer and set up some weights in the garage.

Narrow Grip Bench Press - 135lbs/12 reps, 6 sets/12 reps/185lbs.
Inclined Dumbbell Extensions - 6 sets/12 reps/20lbs.
Inclined Dumbbell Flys - 6 sets/8 reps/20lbs.

I supper set each exercise. The Inclined Flys were done slow to stretch the concentric portion of the movement and dynamic during the eccentric portion. After the weights I decided to cap off my day with the standard walk around the block. Lots of calories burnt today.

Snowdaddy

Squats and Bench Press

It's almost not worth while calling them what they are. The weights I'm moving lately are very meager. Doing the movements is helping with the weight loss for sure.

Leg Swings and Stretching.
Squats - 2 sets/6 reps/bar, 3 sets/6 reps/135lbs, 3 sets/8 reps/135lbs.
Bench Press - 6 sets/12 reps/135lbs.
Hammer Curls - 2 sets/12 reps/30lbs.
Inclined Triceps Ext - 2 sets/12 reps/20lbs.

I tried something a little different during the last two sets of Squats. I connected my lifting straps to the bar and used them like using a safety squat bar. It worked better than I thought and I will try it again.

Snowdaddy

Wednesday and Thursday

Wednesday I went for a walk in the morning. I was wanting to go on a longer walk but the humidity was ridiculous. 2km was all I managed. That evening I was busy and never got a chance to do anything else.

Thursday was much better. I went on a bike ride with my daughter which was really cool. In the afternoon I sat out in the garage and my large tire in the back yard started calling my name. I rolled it onto the driveway and proceeded with the following.

Skipping - 130 reps.
Sledge Hammer  Swings - 10 reps/side.
break
Skipping - 150 reps.
Sledge Hammer Swings - 10 reps/side.
break
Skipping - 150 reps.
Sledge Hammer Swings - 12 reps/side.
break
Skipping - 150 reps.
Sledge Hammer Swings - 15 reps/side.

Lots of calories burned in the heat of the day. As I lose body weight and strength my cardiovascular fitness is getting better.

Snowdaddy

Keeping Active

Sunday, Monday, and Tonight I went for a walk with my lovely wife. Each evening we went 5km. In the while leading up before the walk this evening I was out in the garage working on my Squat technique and mobility. I messed around with lots of sets of 5 reps working on stance width, foot placement, bar placement, and trying to keep upright. I also did 5 sets of 15 reps of Stability Ball Sit Ups. Body Weight this morning was 288.5lbs.

Snowdaddy

Catching Up

This last week has been pretty good. I have pushed my limits even more. Tuesday wasn't very exciting. Wednesday I finished my course early and decided to go for a walk. My daughter joined me and we managed 10.2km. It took us 2 hours. later that evening I did an additional 4km with my wife. Thursday morning I went for a walk and again in the evening. Friday was a sports day at work. Instead of taking part in golf, soccer, or softball I decided to go for a walk/jog. I walked the first 2.7km then walked/jogged the last 2.7km. I was really pleased with the amount of jogging I did. Saturday was the Manitoba Powerlifting Provincials. I didn't do much walking but I ran numbers and coached two lifters. By the end of the day I was spent. Today I went shopping with my lovely wife. I did a bit of Bench Press in the evening 6 sets/6 reps/225lbs. After that I went for a walk around the block 63 minutes. My Body weight this morning was 290lbs.

Pushing the Limits

This morning I went for a walk / jog of 2km. My average pace was 10:45 min / km. Much better than previously. After class and a little supper I went out to the garage for some back exercises.

Alternate the following
Bent Over Barbell Rows - 6 sets/12 reps/135lbs.
Cable Lat Press Downs - 6 sets/12 reps/25kg.
Inclined Dumbbell Triceps Extensions - 6 sets/12 reps/20lbs.
Barbell Shrugs - 6 sets/12 reps/135lbs.

After the back work I decided to push my limits a bit. If it was overcast or a little cooler it may have been easier. The heat and the evening sunshine made the walk very warm. 5.78km, 1hr 20min. I didn't do any running but this walk still burned 1592 cal. After having a shower I'm feeling not too bad.

Snowdaddy

More Walking

It's been a good week end. Friday Morning I went for the regular 2km walk around the block. Friday after class I came home and went out into the garage for some Bench Press.

Light Stretching.
Bench Press - 2 sets/12 reps/135lbs, 225lbs/6 reps, 5 sets/1 rep/315lbs, 225lbs/8 reps.

Walking/Jogging - 4.5km @11:29/km pace.

I did a lot more jogging during that 4.5km. The pace shows.

After that I got a shower and went to the airport to pick up my lovely wife. She was gone for over a month and I am so very pleased to have her home.

Saturday morning I got up and went to the Strength Club with my son.

Saturday morning body weight 290.5lbs

Leg Swings and Lots of Stretching.
Squats - 2 sets/6 reps/bar, 2 sets/6 reps/135lbs, 2 sets/4 reps/225lbs.

At that point I felt a pull deep in my left hamstring. Time to stop.

The rest of the day I just took it easy and went shopping with my wife and kids.

This morning I slept in as it is Father's Day. Lots of sleep felt great. Today my daughter had a basket ball game. After that we came home and started supper. I went out to the garage and did some weight training.

Alternate the following.
NG Bench Press - 6 sets/12 reps/135lbs.
Seated Dumbbell Hammer Curls - 6 sets/12 reps/35lbs.
Inclined Dumbbell Flys - 6 sets/12 reps/35lbs.
Standing Side Laterals - 6 sets/12 reps/15lbs.

After weights I had a lovely steak diner made by my wife. Then I convinced her to join me on a 4.6km walk. It took just over an hour. I was great to have some company especially my sweetheart.

Snowdaddy

Squats and Lots More Walking

Last week was kinda rough. I strained my neck and the muscles in the back of my head knotted up. I had a few nights where I couldn't sleep because it hurt so much. I went to the hospital Monday morning and the Dr gave me an injection right into the back of my head. Within a few hours it started to feel better. Within a couple of days I'm back to normal.

Tuesday I walked 2km in the morning before going to work and 4.6km in the evening.

Wednesday I walked 2km in the morning and 3.8km in the evening.

Today I walked 2km in the morning in the evening it went something like this,

Leg Swings and Stretching
Squats - 2 sets/6 reps/bar, 2 sets/6 reps/95lbs, 3 sets/6 reps/135lbs, 3 sets/8 reps/135lbs.
Leg Extensions - 70lbs/16 reps, 3 sets/16 reps/105lbs.
Walking - 4.5km

Watching my macros lately has really been showing amazing results. Body Weight this morning was 292lbs. 63lbs lost so far.

Snowdaddy

More Walking

Tuesday morning I woke up and my neck was very stiff. So much that it was difficult to swallow. Tuesday and Wednesday I didn't do very much because my neck was bothering me that much. Today everything is feeling better. not 100% mind you, just better. With that I decided to go for a walk.

Walk - 5.3km, 1hr 6 min.

It's 28 deg C outside but there is a little bit of a breeze that's nice. This morning I weighed 295.5lbs.

Snowdaddy

Walking

Spent some time beating the streets today. This morning I went the standard 2km around the block. This evening I was a bit stressed out from being an adult. I didn't want to walk but I thought it would make me feel better. It did. 4.5km, 55minutes. This morning I weighed 298lbs. Getting lighter and feeling better.

Snowdaddy

Strength Club and Walking

Today I went to the Strength Club. Nothing special. I was training some new lifters so I got distracted and my motivation disappeared.

Leg Swings and Stretching.
Squats - 2 sets/6 reps/bar, 2 sets/6 reps/135lbs, 2 sets/6 reps/185lbs.
Bench Press - 3 sets/12 reps/135lbs.
Ab Sling Knee Ups - 5 sets/12 reps.

At least the core work with the Ab Slings was good.

When I got home I had had to study for a little while then I went for a walk.

Walk - 5.8km

One of my best walks to date. I feel better for doing all that cardio. It took over and hour and burned a lot of calories.

Snowdaddy