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!

workout-2016-4-6

Trainer–First Time Ever!

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Workout: January 3, 2016

Happy New Year folks! For the first time in my life, I decided to hire a trainer. Why? Well, as I was doing some barbell rows I noticed the guy next to me holding a barbell over his head (with what looked like 95 lbs,) doing deep squats. When I say deep, I mean butt almost touching the floor.

I have been trying for many, many months to rebuild my squat with the goal on improving my form and going deeper in the hole while maintaining a solid upright position with my top half (as I tend to fold at the bottom). I believe I’ve improved, but I am still no where close to where I’d like to be. So, after seeing this guy next to me doing some of what I’d like to do, I tracked him down after my workout (he is a trainer at my gym) and asked him if he could help me. He told me it took him a long time for him to be able to achieve the strength and flexibility to do what I saw, but he could help me out.

We scheduled an hour evaluation and at the end I purchased a couple of months of sessions! The first session was great as I left with a bunch of warm up exercises designed to help with flexibility and also a list of additional exercises to increase strength in my weak areas that I will do along with my regular StrongLifts Advanced routine. This is while you will see me performing a bunch of new stuff!

I hope everyone is ready to take on the new year and, as always…

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

1-3-2016-workout

Suspect Diet, But Consistent Lifting

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Workout: December 18, 2015

This week continued to be a struggle with respect to food choices, but I made it to the gym and followed my StrongLifts Advanced program consistently ALL WEEK!

Today I did squats, bench press, and Pendlay rows with a side order of chin-us.

The gym helps with my stress–as always…

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

12-18-2015-workout

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

A New Lifting Cycle

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We are getting close to the end of the calendar year and I’ve had a couple of weeks without business travel. That means I started a new cycle of StrongLifts Advanced last week and today I was able to do the Monday workout for Week #2 today…which is actually a Monday! :) The program lifts today were squats, bench press, and Pendlay rows. The first four weeks are lower weights with higher reps volume.

I hope to get all three workouts in this week–as always…

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

12-15-2015-workout

Stress Relief

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Workout: December 1, 2015

Little bit of work related stress today, so I’m glad I was able to hit the gym for squats, bench press, Pendlay rows with a side order of chin-ups. I am still loosely following StrongLifts Advanced, modifying and mixing in some StrongLifts 5×5. I think I’m getting parallel on my squats, but it looks like I’m still folding at the top, which seems to happen at the heavier weight (225 lbs in the picture below).

squat-depth-2015-12-1

Glad to get my lift in today–hope you did too and, as always…

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

12-01-2015-workout

Post Holiday Workout

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Workout: November 27, 2015

Thanksgiving is one of my favorite holidays and yesterday I ate without abandon! That means today I went to the gym to attempt to work off my gluttony 😀

I warmed up with foam rolling, stretching and some light shoulder dumbbell raises and then did bench press, Pendlay rows and squats. I normally do squats first, but I skipped the bench and rows last time so I wanted to focus on them first.

I hope everyone is both enjoying holiday food and also getting in the workouts too–as always…

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

11-27-2015-workout

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

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

Punished Myself In The Gym

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Workout: November 6, 2015

After a week of bad dietary choices, I punished myself in the gym today with barbell squats, bench press, Pendlay rows along with chin-ups and pull-ups–all part of my StrongLifts Advanced program. As I’ve mentioned, the squats are getting heavier and tonight I felt a little pain in my right knee, but it faded by the end of the session.

What a fantastic workout–I paid the price for a bad week of eating. As always…

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

11-6-2015-workout