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!

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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!

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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!

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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!

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Weekend Recovery

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Food: December 14, 2015

Things have been stressful in the work department the past couple of weeks. This weekend, starting with Friday night, I completely went off rails from a food perspective including copious amounts of Chinese food, gallons of alcohol, and other nasty things. Today I righted the ship nutritionally AND I got a great workout in!

I’m really trying to stick with my version of Primal/Paleo eating, but I am struggling with consistency. :(

I hope everyone is keeping the stress low and the nutrition high and, as always…

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

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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

A Popcorn Splurge

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Food: December 4, 2015

Woke up feeling good this morning after a decent night’s sleep. Did pretty well on the eating front except for a popcorn snack. Had wanted to catch a workout after work, but just felt like flipping on the tube and relaxing.

The weekend is here–as always…

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

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Third Time’s A DL Charm

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Workout: December 5, 2015

I really wanted to get this workout in on Friday after work, but I just didn’t feel motivated, so I postponed it until today. Glad I did because I was able to pull 330 lbs. on my third attempt! My deadlift weight is moving up, slowly but surely. In addition to DL, I did some standing barbell overhead presses and pull-ups.

Great lifting session today and, as always…

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

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Water Weight

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Food: December 1, 2015

After eight hours of sleep I woke up feeling work related stress. I was able to catch a morning workout, which helped, but from noon until 7:30 p.m. my stress levels were off the charts (in a bad way :( ).

My food choices very much followed my version of Primal/Paleo today although I had to fight off some carbohydrate cravings in the afternoon.

My weight dropped nearly 3 pounds from yesterday and I would guess this is a bunch of water weight. I’ve noticed when I eat high amounts of bad carbohydrates, I retain water. Just one day of reducing the carbs, and the water weight begins to drop off, this despite drinking roughly 72 ounces of water throughout the day.

I’m taking this clean eating challenge one day at a time–as always…

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

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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).

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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!

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