Finally, A Workout

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Workout: October 10, 2015

After a week on the road I finally got back into the gym today. I did some squats and bench press, then threw in dips, chin -ups, and pull-ups.

It really felt great to lift–as always…

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

10-10-2015-workout

Workout: March 30, 2015

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Squat Rebuild Making Progress

Today I started Week 4 of my current StrongLifts Advanced cycle which included squat, bench press, and Pendlay rows. I also added dips and chin-ups. You’ll notice I did a bunch body weight squats to work on mobility and form. Then, I did some box squats, with very light weight, to help me know if I am dropping deep enough in the hole–the target being parallel depth. Take a look at the progress from March 25 to March 30:

squat-2015-3-30I see some progress, but I have a long way to go!

Hope you are making the time to workout and, as always…

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

3-30-2015-workout

Workout: March 21, 2015

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Saturday Catch Up

playlist-iconGot to the gym today to get my normal Friday workout done! This was the final Week 2 workout of my current StrongLifts Advanced cycle: squat, bench press, and Pendlay rows. I also did some dips, chin ups, and triceps rope push downs.

As a bonus, here’s what I listened to today as I pounded the iron:

  • Jet Airliner – The Steve Miller Band
  • Peaceful Easy Feeling – The Eagles
  • Resist – Rush
  • You Make Loving Fun – Fleetwood Mac
  • Take It Easy – The Eagles
  • Urgent – Foreigner
  • Interstate Love Song – Stone Temple Pilots
  • Mystery Man – The Outfield
  • Since You’re Gone – The Cars
  • Seven Cities Of Gold – Rush
  • Bastille Day – Rush
  • More Than A Feeling – Boston
  • Don’t Stand So Close To Me ’86 – The Police
  • Jack and Diane – John Cougar Mellencamp
  • When The Lights Go Down In The City – Journey
  • Good Love – Poison
  • Grand Designs – Rush
  • Night Moves – Bob Seger
  • Got Me Where You Want Me – The Romantics
  • Lovin’, Touchin’, Squeezin’ – Journey
  • Come Sail Away – Styx

Music makes my workout FUN–as always…

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

3-21-2015-workout

Workout: February 20, 2015

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Change Of Plans

With my wife out of town, my schedule’s been off all week. I really prefer working out in the morning–it energizes me for the day. I got to the gym in the morning after dropping the kids off at school and, after stretching, foam rolling, shoulder rehab exercises, and body weight squats, I made my way over to the squat racks and flat benches…all five stations were occupied! :( This rarely happens and I had to call an audible–picture Payton screaming, “Omaha, Omaha!” :) I decided to postpone the workout until the evening since I had to bring my son back to the YMCA for swim practice (at 5:30pm) anyway.

As you might expect, the weight room was fairly empty at 5:30 pm. After foam rolling and stretching again, I walked back over to the squat racks and, you guessed it, both were occupied! One guy was doing overhead presses (proper use of the rack), but some knucklehead was in the other rack doing curls…arg! I only had to wait a few minutes until the guy stripped the tiny amount of weight and vacated.

This allowed me to execute my StrongLifts Advanced routine for Week 7 of my current cycle: squats, bench presses, Pendlay rows. I also added some dips, pull-ups, and chin-ups.

I got my workout in despite the schedule difficulty! As always…

Be smart in the kitchen and beast in the gym!

2-20-2015-workout

Workout: February 16, 2015

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Gettin’ After It Early

I love getting to the gym early on Monday mornings–sets the tone for entire work week for me! Today I kicked off Week 7 of my current StrongLifts Advanced cycle featuring squats, bench presses, and Pendlay rows. I also threw in some dips and pull-ups for good measure! :)

Hope you start the week off with a workout bang and, as always…

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

2-16-2015-workout

Workout: February 9, 2015

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Second Half Starts

I’m starting the second half of my current StrongLifts Advanced cycle which means the volume drops and the weight increases. Today I was scheduled to squat, bench press and do Pendlay rows. As I’ve been doing for weeks, I started with some high-rep, low weight, dumbbell shoulder rehab exercises (this is after foam rolling and stretching of course).

Squats went well and I finally felt confident enough in my shoulder strength to attempt some actual bench press weight. Although I missed the final rep at 205, I felt no shoulder pain! After the bench press, my shoulder felt good enough to add some nominal weight to the bar for Pendlay rows–no where near the scheduled working weight, but some weight none-the-less.

Great workout to start the work week–as always…

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

2-9-2015-workout

Workout: February 6, 2015

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Shoulder Power Returning!

All the shoulder rehab is working. Today I was able to bench press with some power for the first time since the snowboard injury over a month ago. This is such good news for me! I was also able to do some dips and pull-ups without discomfort, yes!

Here is the balance of my StrongLifts Advanced workout and, as always…

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

2-6-2015-workout

Workout: January 30, 2015

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Friday Stats + Saturday Bonus

I feel like my injured shoulder rehab is coming along. I say that because I was able to actually do some dips, chin-ups and pull-ups over Friday and Saturday–that’s a big step!

Friday I finished Week 4 of my current StrongLifts Advanced cycle for squats. I kept the weight low with higher reps for the bench press and skipped the Pendlay rows again.

Saturday I did a bunch of shoulder rehab stuff. I’ll list both Friday and Saturday’s exercises below–as always…

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

Friday Log

1-30-2015-workoutSaturday Log

1-31-2015-workout

Workout: December 19, 2014

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Back In The Gym!

Back in town and back in the gym this morning. Finishing up a deload, Week 5 of my current StrongLifts Advanced cycle including squats, bench presses, and Pendlay rows along with some dips, chin-ups, triceps pushdowns, and pull-ups.

Big drawing tomorrow for the Holiday Foam Roller Giveaway, so enter today!

Friday playlist bonus–this is what I listened to this morning while pounding the iron:

  • Girls, Girls, Girls – Motley Crue
  • Hurts So Good – John Cougar Mellencamp
  • Everybody Wants To Rule The World – Tears For Fears
  • Finding My Way – Rush
  • Hot Blooded – Foreigner
  • Malignant Narcissism – Rush
  • Seven Cities Of Gold– Rush
  • Earthshine – Rush
  • Four Sticks – Led Zeppelin
  • Before And After – Rush
  • Cocaine – Eric Clapton
  • Ceiling Unlimited – Rush
  • Hand Over Fist – Rush
  • Lick It Up – Kiss
  • I Can’t Explain – The Who
  • Best I Can – Rush
  • Gimme Three Steps – Lynard Skynard
  • Bawitdaba – Kid Rock
  • Don’t Look Back – Boston
  • Get This Party Started – Pink

I sure hope you got your workouts in this week and, as always…

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

12-19-2014-workout

Workout: December 8, 2014

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Monday Time Crunch

My son’s new morning swim practice schedule has made getting my StrongLifts Advanced workout completed a challenge. I have maybe a little over an hour now on Mondays and Wednesdays in the morning as his practice is from 5:30am to 6:30am. The first four weeks of the cycle call for five sets of five reps for all three exercises. This is for the “working weight” and does not include the warmup sets. The issue for me is getting the rest time my body needs between sets when the working weight is heavy–often times a full 5 minute rest.

Like today for example, the working weight for squats was 245 lb., so, with five minutes rest in between sets, assuming the lift takes one minute, just the working sets would take 25 minutes. Add in the warmup, and squats will take over a half hour. Ditto that for bench press and Pendlay rows and there was no way to finish in time.

No big deal though, because my son also has a two hour swim practice in the evening from 5:30pm to 7:30pm so I can finish anything I didn’t get to in the morning. Yes, I spend LOTS of time at the local YMCA! :)

I hope you were able to get a workout in today if your plan called for it and, as always…

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

12-8-2014-workout