Getting Better At Deadlifts

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Workout: April 6, 2016

I’ve been doing a lot of traveling for work, so I’ve not been able to post lately. I completed my eight sessions with my trainer (Mark at Crunch in Bloomingdale) and I have to say the results for me have been spectacular! Increased mobility and strengthening my weak areas have been the biggest benefits. Our next target for improvement is endurance.

I’m still doing Stronglifts  5X5 and today’s lifts included squats, standing overhead press, and the king of all lifts, deadlifts. I’m happy to say I pulled 335 lbs. for three reps–that’s heavy for my tiny 170 lbs. body! :)

I hope everyone is making time for the gym and, as always…

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

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Volume, Light Weight

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Workout: December 16, 2015

Executed the Week #2 Wednesday workout for my current StrongLifts Advanced cycle which included squats, standing overhead press, and deadlifts. Since this is early in the cycle, the weight is lighter and the volume is greater–five sets of five reps at the working weight. The squats killed me as I really made an effort to get low in the hole. By the time I did the overhead presses I was tired and I failed on my fourth set. The deadlifts, three sets at 255 lbs. seemed easy.

Hope you are making time for lifting during this busy season–as always…

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

12-16-2015-workout

Third Time’s A DL Charm

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Workout: December 5, 2015

I really wanted to get this workout in on Friday after work, but I just didn’t feel motivated, so I postponed it until today. Glad I did because I was able to pull 330 lbs. on my third attempt! My deadlift weight is moving up, slowly but surely. In addition to DL, I did some standing barbell overhead presses and pull-ups.

Great lifting session today and, as always…

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

12-05-2015-workout

DL The Pie Away ;)

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Workout: November 29, 2015

Okay, I know I can’t undo a terrible diet with exercise, but my workout mentality today was, “I’m going to deadlift that pie away!” That attitude served me well as I pulled two DL reps at 325 lb. and nearly got a rep at 335 lb. I am getting close to my PR of 345 lb.

As the US holiday weekend draws to a close, I hope everyone had a great one and, as always…

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

11-29-2015-workout

Long Fast

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Food: November 21, 2015

I’m back to posting after a work week that included visiting four cities in five days! Needless to say it’s nice to be home for the weekend. Today my plan was to hit the gym and then watch college football. Because I don’t like to workout after eating, I fasted until after my workout and had my first meal at around 4:30ish pm. That’s about a 20 hour fast! I explain here why I practice intermittent fasting. By the way, I deadlifted 325 lb., which is nearly twice my body weight, while in a fasted state, having eaten nothing, other than BCAAs, for about 18 hours before the workout.

The combination of fasting, heavy weightlifting, and low carbohydrate intake combined to keep my body in a ketogenic state, burning body fat as fuel.

I hope everyone is having a great weekend and, as always…

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

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Fresh Legs

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Workout: November 21, 2015

After a week on the road for work without a real lifting workout, I hit the gym today with plans to do deadlifts and standing overhead barbell presses. Wasn’t sure how the session would go but was pleasantly surprised with my results. My legs felt strong and I ended up pulling 325 lb! For the overhead presses, I put 135 lb up and it felt good. I finished up with a few sets of pull-ups. I almost tore the callous off my hand, ouch :(

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Looking forward to less travel next week and hopefully getting a couple of lifting sessions in. As always…

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

11-21-2015-workout

Great Lifting Day

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Workout: November 11, 2105

Sometimes I leave the gym unsatisfied with my performance, but today I left feeling good. The plan today was to execute the Wednesday StrongLifts Advanced workout featuring deadlifts and standing overhead press with a side order of pull-ups. I managed to workout at a time of day where the gym wasn’t packed and I think that fact helped me as I wasn’t waiting for a rack and I could take my time and properly rest between sets (without feeling guilty about hogging a rack).

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

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

11-11-2015-workout

Fat Burning Again

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Food: November 11, 2015

Another day of waking up in a good mood after another great night of sleep, according to my FitBit Surge. Clearly taking a week off from business travel has done wonders for my stress levels.

The good news is my body has returned to a ketogenic state and I am burning my body fat. What put me back into ketosis? Probably not eating any processed food with no sugar or grains, doing intermittent fasting and compressing my eating down to about a 5 hour window, and completing a rigorous workout featuring heavy (for me) deadlifts.

One of the great benefits for me of being home is it allows me prepare my own food. Tonight I made a great side dish, cauliflower and zucchini fried rice. I used my Vitamix to blend cauliflower into “rice” and cut up some zucchini and half an onion. One trick is to use cheese cloth to squeeze as much water out of the cauliflower a possible. I sauteed all of this in bacon drippings with salt, pepper and then further seasoned with coconut aminos (kinda like soy sauce). Then I spread it all out on a baking sheet and put under the broiler until brown and crispy. This was absolutely delicious!

I feel great as we head past hump day and, as always…

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

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Almost Passed Out

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Workout: November 3, 2015

If you follow along, you probably know my job has caused me to workout when I can (due to travel) instead of a consistent Monday, Wednesday, Friday cadence. This inconsistency isn’t great, and I think it has led to some loss in strength. For instance, I hit a deadlift PR of 345 lb. on previous StrongLifts Advanced cycle, and I have consistently been failing on this cycle at 310 lb. Today I tried to pull 310 lb., didn’t get the weight off the ground, and then had to drop to my knees as I felt like I was going to pass out!

I’m not stress because I still feel like I had a great workout! As always…

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

11-3-2015-workout

Great Friday Lift!

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Workout: October 30, 2015

Oh man! Woke up this morning at 3am to fly home from Indianapolis–I very easily could have skipped hitting the gym today. I’m so glad I made the right choice because I had a great workout featuring the deadlift and standing overhead press. I’m still loosely following my StrongLifts Advanced program with modifications due to travel and injuries.

I hope everyone has a safe and fun Halloween weekend and, as always…

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

10-30-2015-workout