Suspect Diet, But Consistent Lifting

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Workout: December 18, 2015

This week continued to be a struggle with respect to food choices, but I made it to the gym and followed my StrongLifts Advanced program consistently ALL WEEK!

Today I did squats, bench press, and Pendlay rows with a side order of chin-us.

The gym helps with my stress–as always…

Be smart in the kitchen and a beast in the gym!

12-18-2015-workout

A New Lifting Cycle

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We are getting close to the end of the calendar year and I’ve had a couple of weeks without business travel. That means I started a new cycle of StrongLifts Advanced last week and today I was able to do the Monday workout for Week #2 today…which is actually a Monday! :) The program lifts today were squats, bench press, and Pendlay rows. The first four weeks are lower weights with higher reps volume.

I hope to get all three workouts in this week–as always…

Be smart in the kitchen and a beast in the gym!

12-15-2015-workout

Stress Relief

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Workout: December 1, 2015

Little bit of work related stress today, so I’m glad I was able to hit the gym for squats, bench press, Pendlay rows with a side order of chin-ups. I am still loosely following StrongLifts Advanced, modifying and mixing in some StrongLifts 5×5. I think I’m getting parallel on my squats, but it looks like I’m still folding at the top, which seems to happen at the heavier weight (225 lbs in the picture below).

squat-depth-2015-12-1

Glad to get my lift in today–hope you did too and, as always…

Be smart in the kitchen and a beast in the gym!

12-01-2015-workout

Post Holiday Workout

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Workout: November 27, 2015

Thanksgiving is one of my favorite holidays and yesterday I ate without abandon! That means today I went to the gym to attempt to work off my gluttony šŸ˜€

I warmed up with foam rolling, stretching and some light shoulder dumbbell raises and then did bench press, Pendlay rows and squats. I normally do squats first, but I skipped the bench and rows last time so I wanted to focus on them first.

I hope everyone is both enjoying holiday food and also getting in the workouts too–as always…

Be smart in the kitchen and a beast in the gym!

11-27-2015-workout

Deep Squats…Kinda :)

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Workout: November 14, 2015

I’ve started to figure out how to best leverage the new gym and it appears that lifting in the evening is going to be a challenge because the place is downright packed. Because of this, I decided to skip going to the gym on Friday after work and waited until early afternoon today. Boy am I glad I did, because the place was relatively empty at 1pm and I was able to take my time. Today I did the Friday workout for my current StrongLifts Advanced cycle, including squats, bench press, and Pendlay rows along with some bonus chin-ups.

Having the time to properly warm up–foam rolling, stretching, body weight squats, and side lateral and front raises (yes, my shoulder still hurts)–and slowly build up to my working sets really helps my squat form. As a result, I felt like I achieved parallel depth at my working weight of 215 lb. I am certainly not able to go super deep like some folks, but I’m happy with parallel–that’s deep enough!

I hope you are getting to the gym when you can and, as always…

Be smart in the kitchen and a beast in the gym!

11-14-2015-workout

Quick Catch Up

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Workout: November 10, 2015

Due to a busy gym yesterday, I had to catch up today with bench press and Pendlay rows. Warning: I’m going to vent again about gym etiquette. To the gentleman who spent about 40 minutes consuming one of the three flat benches doing only three sets of overhead presses, why not use one of the 10 power racks????

I think I’m turning into a grumpy old man :( As always…

Be smart in the kitchen and a beast in the gym!

11-10-2015-workout

Punished Myself In The Gym

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Workout: November 6, 2015

After a week of bad dietary choices, I punished myself in the gym today with barbell squats, bench press, Pendlay rows along with chin-ups and pull-ups–all part of my StrongLifts Advanced program. As I’ve mentioned, the squats are getting heavier and tonight I felt a little pain in my right knee, but it faded by the end of the session.

What a fantastic workout–I paid the price for a bad week of eating. As always…

Be smart in the kitchen and a beast in the gym!

11-6-2015-workout

Squats Are Coming Back

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Workout: November 1, 2015

I’ve been working a loooooonnnnnnggggggg time on getting parallel on my squats, and I think I’m getting better. I’ve slowly added weight while trying to keep good form. Today I did squats, bench press, and Pendlay rows.

I hope you are getting your squats in and, as always…

Be smart in the kitchen and a beast in the gym!

11-1-2015-workout

Shiny New Equipment!

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Workout: October 27, 2015

Doing the Wednesday StrongLifts Advanced workout today in the new gym with all its bright, shiny new equipment. I did squats, bench press, Pendlay rows and finished with some chin-ups.

This place is huge compared to my old gym, so never had to stress about using the rack or finding a bench–cool. :)

bench-at-crunch

Hope you are getting your workouts in this week and, as always…

Be smart in the kitchen and a beast in the gym!

10-27-2015-workout

Bench Press PR!

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Workout: October 23, 2015

So happy to get a workout in today, and I was rewarded with a personal record (PR) for the bench press – one rep at 220 lb. I’m getting closer to my goal of bench pressing 225 lb. or two plates. I also did squats, Pendlay rows and threw in some chin-ups.

Felt great to get a lift in after a few days of business travel–as always…

Be smart in the kitchen and a beast in the gym!

10-23-2015-workout