A Top 40 Weightlifting Blog

Thursday, April 27, 2006

First Real Work Out

On Tuesday I did my first real work out on quite a while. It is now two days later and I'm still paying for my over enthusiasm. Here is what I did.

Speed Bench Day

Speed Bench - 8 sets, 3 reps, 205lbs
Inclined Dumbbell Press - 3 sets, 6 reps, 80-100lbs
Dips - 3 sets, 6 reps 90-40lbs assistance
Chin Ups - 4 sets, 6 reps, 130lbs assistance
Standing Military Press - 3 sets, 6 reps, 135-155lbs

After the work out I felt very good. It was great to feel pumped up again.

Today I had so much yard work to do I couldn't make it to hit speed squats and deadlift. So while BBQing diner I pulled out my 80lbs dumbbell that has been hiding in my shed all winter and did some single arm standing presses. I modified this dumbbell with a 2 inch diameter handle. It works great for improoving my grip strength. Right now my fore arms and shoulders feel awsome. The way I work out with it is simple. From the ground I grab the 2 inch handle, clean the weight to my shoulder then press it over head. If you have never tried this before you are really missing out on a great fore arm exercise. Till next time.


Monday, April 24, 2006

Back At Er'

I managed to drag my sorry self back to the gym today. I didn't do my scheduled work out. Here is the way I handled My first day back.

Bike - 5 min

Bench Press - 135lbs/12 reps, 225lbs/6 reps, 275lbs/4 reps, 305lbs/1 rep
Squats - 135lbs/12 reps, 225lbs/6 reps, 315lbs/2 reps
Sumo Deadlifts - 315lbs/2 reps, 405lbs/1 rep
Deadlifts - 455lbs/1 rep

I was very surprised at the 305lbs for a single. I guess the lay off was a good thing. I'm not planing on going back too heavy right away because I'm leaving again for 2 months. When I'm there I'll be going at it hard and heavy. I'm hoping to come back stronger than ever. Stay tuned because I'll constantly be updating my blog.


Friday, April 21, 2006

I Feel Like A Slug

Because of a death in the family I haven't had the chance to even look at a weight in 2 weeks. We had to travel to Monteal in the family mini van. I haven't even had an internet connection in which to up date my blog. Last night I found a really cool video. I love to deadlift. This is a video of pure, raw power and the will to succeed. Watch the final lift. Any lesser man would have given up and dropped the bar. AWSOME!