Back To 2 Plates On Squats

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Workout: November 24, 2015

I finally got back to two plates per side, or 225 lb., on my barbell back squat. And, most importantly, I am doing the movement with parallel depth. It’s been months and months of working on mobility and squat form, plus working through and injury (very sore where my right leg connects to my body) to get myself to this milestone.

I’m going to try and remember to film myself next time so I can make sure I’m using proper form and hitting parallel. Only had time for squats today, so I hope to be able to hit bench press and Pendlay rows tomorrow.

In the mean time, as always…

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

11-24-2015-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

Once A Week Not Cutting It

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Workout: October 17, 2015

Sometimes life gets in the way of one’s plans and my work travel is doing exactly that to my workout schedule. As a result, I’ve strayed from my personal workout routine. What am I gonna do, right? There is a silver lining, as my nagging shoulder injury is beginning to feel better, so sometimes things work out (pun intended)!

I hope you are finding time to workout and, as always…

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

10-17-2015-workout

Workout: August 20, 2015

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New Cycle-Thank Goodness

My body is beat up! Getting to end of my last StrongLifts Advanced cycle took a toll on me–that’s okay. Now my shoulder and hips are sore and I am looking forward to getting back to 5×5 volume with lighter weights for a few weeks. Today is squats, standing overhead press, and dead lifts.

Hope you are making time for the gym and, as always…

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

8-20-2015-workout

Food: August 9, 2015

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I’m Missing The Gym

If you’ve been following along the past few days you know I’ve slipped out of ketosis the last three out of four days–I think it’s due to an abundance of bad carbohydrates. I’ve also theorized my lack of lifting is a big factor as well. It seems getting back into a ketogenic state is going to entail dropping my carb intake AND lifting heavy again.

The hip injury is feeling much better so I plan to getting a workout in tomorrow as scheduled.

As always…

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

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Workout: August 4, 2015

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Rest, Rolling, Stretching, & Ice

The pain I’ve been feeling in my hip on the front (which resulted from my attempts to open up my hips to improve my squat depth) got pretty bad after last Friday’s workout, so I postponed my Monday workout until today. I also decided to completely skip any form of squats or deadlifts until the pain ceases. I have been doing a bunch of foam rolling, stretching, and icing which does help.

Without squats, today’s workout ended up quite short–I did bench press, Pendlay rows, and chin-ups.

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

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

8-4-2015-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: February 13, 2015

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Shoulder Is Back!!

This morning is Week 6 of the current StrongLifts Advanced cycle, which included: squats, bench presses, and Pendlay rows. I am happy to report my previously injured shoulder is BACK as I was able to hit my bench press and Pendlay row targets this morning. We shall see on Monday how OHP goes as that is the last lift affected by the injury.

I hope your week was great and, as always…

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

2-13-2015-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