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

DLs In My New Gym

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Workout: October 25, 2015

I did my first workout in my new gym and I had a great time doing deadlifts and standing overhead press, after doing my normal warm up consisting of foam rolling, stretching, body weight squats, and some shoulder work. I’m doing my best to stick with the StrongLifts Advanced program given my recent business travel.

I might be sore for a couple of days :) As always…

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

10-25-2015-workout

Pick Up Plates & Put Them Down

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Workout: October 20, 2015

I was able to get to the gym today with the goal of punishing myself for my lack of consistency lately. I wanted to concentrate on standing overhead press and dead lifts. Since I wasn’t pressed for time, I had plenty of time to warm up with my usual foam rolling, stretching, and some dumbbell shoulder work. At the end of the session my body felt stressed, in a good way, so I accomplished my goal!

I hope you are making to the gym and, as always…

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

10-20-2015-workout

Workout: August 10, 2015

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Back In The Gym

foam-rollerAfter a week of rest and staying away from the gym to let my sore hip heal up a but, I got a workout in tonight. I spent a bunch of time foam rolling and stretching before lifting, then did Pendlay rows, bench press, and some pull-ups and chin-ups. Not squats just yet–still a little sore.

Feels good to get back in the gym–as always…

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

8-10-2015-workout

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: 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