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

DLs In My New Gym

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Workout: October 25, 2015

I did my first workout in my new gym and I had a great time doing deadlifts and standing overhead press, after doing my normal warm up consisting of foam rolling, stretching, body weight squats, and some shoulder work. I’m doing my best to stick with the StrongLifts Advanced program given my recent business travel.

I might be sore for a couple of days :) As always…

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

10-25-2015-workout

Workout: August 12, 2015

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Felt Good Enough for DLs

Been battling a hip injury and the time off seems to have helped. I hadn’t planned to do any squats or dead lifts today, but after a good warm up, I did ten body weight squats, and my hip felt good. So, between sets of standing overhead presses, I continued with a set of body weight squats. When I had completed my OHPs, I felt good enough to try some dead lifts.

Glad I was able to get the DLs in. Hope you are getting your lifting in and, as always…

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

8-12-2015-workout

Workout: July 31, 2015

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Ouch! Pain…

It’s Friday night and I attempted to finish out Week #9 (the final workout) of my current StrongLifts Advanced cycle which called for squats, bench press, and Pendlay rows. However, I’ve been pretty sore on the front of my hip where my leg connects to my torso–a result of my efforts to rebuild my squat form. This past week the pain has been pretty bad and after warming up with the usual foam rolling, stretching, body weight squats and front squats, my body was screaming. I went ahead and did the back squats but I probably should have skipped them. I could only do one rep at my target weight before I just decided to skip the rest of the workout and go home.

I’m going to ice and rest the injury until it heals. Hope everyone has a great weekend and, as always…

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

7-31-2015-workout

Workout: July 25, 2015

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Catching Up On Workouts

deadlift-shin-skinsWork and lack of sleep kept me out of the gym early in the week. I did manage to get one session in on Thursday, so I tried to combine the other two sessions today. I did a bunch of warm up by foam rolling, stretching, body weight squats, and front squats. The main lifts were dead lift, standing overhead press, bench press, and Pendlay rows. I threw in a few sets of chin-ups as well.

Now that the dead lifts are getting heavy for me and the barbells I’m using are new, I used some protection for my shins because I keep ripping the skin on my shins!

Felt good to “catch up” on some missed work–as always…

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

7-25-2015-workout

Workout: July 18, 2015

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Trying To Make Up

On the road this week and, even though I took my stuff to workout, I didn’t make it to the gym on Wednesday. :( I guess I’m full of excuses because I just didn’t feel like hitting the gym on Friday, so I did a late Saturday afternoon “make up” workout.

This is Week #8 of my current StrongLifts Advanced cycle, so my targets are all three sets of three reps for the working weights. Since this is the back half of the cycle, the weights are getting heavier for me! Today I warmed up with foam rolling, stretching, body weight squats and some front squats. I did barbell dead lifts and standing overhead press, the lifts I was supposed to do on Wednesday, and then bench press.

I felt good and strong–maybe the days out of the gym was needed. I hope you made to the gym and, as always…

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

7-18-2015-workout

Workout: July 10, 2015

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Friday Night In The Gym

Many times after a long work week I don’t feel like hitting the gym after work on Friday–I’m tempted to skip due to mental and physical fatigue. No today! For some reason I was itching to get to gym after work and hit the weights. I think maybe the reason is that, according to my FitBit Surge, I got over ten hours of sleep last night (caught up after a few nights with very little sleep).

Whatever the reason, tonight I did the Week #7 workout for my current StrongLifts Advanced cycle which included squats, bench press, and Pendlay rows. I started with my normal warm up consisting of foam rolling, stretching, body weight squats, and front squats.

I hope everyone was able to spend time in the gym this week and, as always…

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

7-10-2015-workout

Workout: July 6, 2015

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Back On Schedule

After traveling last week, I’m happy to get back on schedule with my workouts. Today I started Week #7 of my current StrongLifts Advanced cycle which featured squats, bench press, and Pendlay rows. I did the usual warmup of foam rolling, stretching, body weight squats, and front squats. I also did some chin-ups and pull-ups as well.

Hope your work week has started off well and, as always…

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

7-6-2015-workout

Workout: June 26, 2015

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Gettin’ It Done On Friday Night

I’m not a fan of evening workouts, so I’m glad I decided to get my butt into the gym tonight to complete the final workout for my Week #5 of my current StrongLifts Advanced cycle. This is the last of the “deload” and next week the weights will begin to rise!

Per usual, I warmed up with foam rolling, stretching, body weight squats, and front squats. The main lifts included squats, bench press, and Pendlay rows–I threw in a few sets of chin-ups as well.

Rolling into the weekend feeling good–as always…

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

6-26-2015-workout

Workout: June 22, 2015

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Deload Week

Today I start the deload week, which is week #5, of my current StrongLifts Advanced cycle. At this point in the cycle, the volume (five sets of five reps) drops and the weight increases.

Today I warmed up with foam rolling, stretching, body weight squats, and front squats. The main lifts included barbell back squats, Pendlay rows, and bench press.

I really try to use this deload week to focus on form, especially squats.

I worked out late in the afternoon, completely fasted today (after my Father’s Day binge eating yesterday :)). I did pound a Celsius energy drink on the drive to the gym and then drank BCAAs during and after the workout.

I hope you are making time for the gym–as always…

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

6-22-2015-workout