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

Redo Last Week

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Workout: September 29, 2015

My schedule today allowed me to get a morning lift in before work this morning. If you follow along with me you know I much prefer a morning workout–it sets the tone for the day for me!

Since I had to travel last week and I only was able to lift twice, I decided to redo Week #6 of my current StrongLifts Advanced cycle including squats, bench press, and Pendlay rows. I wasn’t able to do the rows with any weight because of shoulder pain.

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

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

9-29-2015-workout

On The Road

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Workout: September 24, 2015

I had to travel Monday through Thursday this week so this is the first workout of the week. I tried to do the Monday workout for Week #6 of my current StrongLifts Advanced cycle including squats, bench press, and Pendlay rows. By the end of the bench press, my shoulder was pretty sore so I skipped the rows. Likewise, pull-ups weren’t in the cards either.

Given my travel schedule this week, I’m glad I got a workout in–hope you did too and, as always…

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

9-24-2015-workout

Workout: September 1, 2015

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Monday Workout On Tuesday

Today I did the Monday lift for Week #3 of my current StrongLifts Advanced workout cycle, which included squats, bench press, and Pendlay rows. My shoulder is sore again, so I had to keep the rows light again.

I am glad I was able to get my workout in–hope you did too and, as always…

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

9-1-2015-workout

Workout: August 22, 2015

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Saturday Makeup Lift

Caught up with my normal Friday workout today executing the final Week #1 lift for my current StrongLifts Advanced cycle. I did squats, bench press, and Pendlay rows. The back of my right shoulder really hurt while trying to do the rows, so I cut the weight way back.

I’m glad I got the workout in and, as always…

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

8-22-2015-workout

Workout: August 17, 2015

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Short Lift

Long work day, and I almost talked myself out of heading to the gym tonight–but I made it. I decided to redo the previous StrongLifts Advanced cycle meaning I kept the target weights the same. This means tonight the working weights are light and the volume is back up to 5 sets with 5 reps. Today the program called for squats, bench press, and Pendlay rows. Everything went well except the rows–pain in my right shoulder.

Wasn’t the best workout, but I’m glad I did some lifting tonight–as always…

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

8-17-2015-workout

Workout: August 15, 2015

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At least I showed Up

Ever have one of those days in the gym where you just aren’t into it? That was me today. My shoulders hurt for some reason and I just didn’t feel great, BUT at least I showed up! :)

The good news is that I put a little bit of weights on the bar for some back squats with no pain–the bad news is my shoulder really hurt bad on Pendlay rows.

I’m glad I made the effort to workout–as always…

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

8-15-2015-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