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

Workout: June 20, 2015

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Make Up Lift

My Friday got away from me and by the time I was able to get to the gym and workout, I just didn’t feel up to it. So, I am doing the Friday workout today. This is the final workout of Week #4 of my current StrongLifts Advanced cycle which is the last week of volume (5 sets of 5 reps each at the working weights) before the deload week. This workout featured squat, bench press, and Pendlay rows.

As I’ve mentioned before, a great benefit of workout late on a Saturday afternoon/evening is having a nearly empty gym! This allowed me to get my unfair share of the power rack so I could do both front and back squats without feeling the pressure to hurry. :)

I hope everyone got their workouts in this week and, as always…

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

6-20-2015-workout

 

Workout: June 15, 2015

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Back On Schedule

I’m back on schedule after traveling last week and today I restarted Week #4 of my current StrongLifts Advanced cycle featuring squats, bench press, and Pendlay rows. As usual, I warmed up with foam rolling, stretching, body weight squats, and front squats.

I felt pretty good, considering my trip took me out of rhythm last week. I missed the last rep on the final set of bench press (at 200 lb.)–not happy about that. :(

I hope you are making time to get your workouts in and, as always…

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

6-15-2015-workout

Workout: June 12, 2015

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Back In The Gym

After a few days off, I got back in the gym today for a quick lift. I started the Week 4 exercises for my current StrongLifts Advanced cycle, but only did the squats and bench press. I did my usual warm up consisting of foam rolling/stretching and then body weight and front squats. After about a week away from the gym, I will probably be a bit sore in the coming days! :)

Feels good to lift again–as always…

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

6-12-2015-workout