A Top 40 Weightlifting Blog

Thursday, July 29, 2010

Squats at Work

It's nice to have a gym at work. I always make sure to bring gear in case things are slow. The gym at work is well equipped and more than adequate for a hardcore powerlifting work out.

Warm Up - 5 minutes Stationary Bike.
Squats - 135lbs/6 reps, 225lbs/4 reps, 315lbs/3 reps, 405lbs/1 rep.
Knee Wraps
Squats - 2 sets/2 reps/405lbs.

Quick work out but felt not too bad. Nice to know that the squats are still popping.


Sunday, July 25, 2010

Just Keeping Active

Kids went for a nap and that cleared up some time for me to work out.

Stationary Bike - 10 minutes (medium intensity).

*Super set the following x3*
Barbell Shrugs - 12 reps/135lbs.
Band Assisted Pull Ups - 12 reps.
Arm Sling Leg Raises - 12 reps.
Stationary Bike - 5 minutes (medium intensity).

While working out I watched Con Air. I balled my eyes out at the end when he finally meets his wife and daughter. A good work out to keep the blood flowing.


Friday, July 23, 2010

Morning Training

Something is wrong with me. Again, I got up at 0400hrs for a work out. what can I say, "I'm dedicated".

Stationary Bike - 10 minutes.
Medium Band Squats - warm up, 3 sets/6, 8, 10 reps/135lbs + med bands.
Bench Sit Ups - 3 sets/25 reps.
Stationary Bike - 10 minutes.

The band squats feel very different. Next week I'll try them again only heavier. The TV/VCR combo in the SANCTUM is turning out great! I watched "Con-Air" while cycling this morning.


Wednesday, July 21, 2010

Early Jogging Again

Up before the rising sun yet again to pound the streets. It's getting easier at least.

Jogging - 5 to 6 minutes (diddn't have a watch).
Stationary Bike - 5 minutes, med/high effort.
Close Grip Bench - 2 sets/12 reps/135lbs.
Hanging Leg Raises - 2 sets/12 reps.
Jogging - 2 minutes.
Walk - 3 minutes.
CG Bench - 2 sets/12 reps/135lbs.
Stationary Bike - 6 minutes, med effort.

I bought a little TV yesterday and hooked it up in my gym. I also have a VCR that was gathering dusk. Now the SANCTUM has a kick ass audio/video center. If there was a bathroom, I'd never leave. LOL.


Monday, July 19, 2010

Squats @ Work

I was lucky enough to break away from work for some fun squats.

Warm Up - 5 minutes Stationary Bike.
Squats - 135lbs/8 reps, 225lbs/6 reps.
High Box Squats - 225lbs/4 reps, 315lbs/4 reps, 405lbs/3 reps, 495lbs/1 rep.

I didn't think much of the 495lbs high squat with only my belt. I went through my training log and I'd now consider it a PB high squat. It was actually easy. I could have went for 550lbs if I would have been serious. Tomorrow morning I'll go for a walk, if it's not raining.


Monday Morning

Got up this morning got up at 0410hrs and hit the streets. At 310lbs I'm not a big fan of jogging. I try to break up the monotony / pain with other exercises. Works not too bad for keeping my heart rate up for longer.

Jog / Walk - 15 minutes. (several times around the block)
Sit Ups - 25 reps.
Jog / Walk - 5 minutes.
Sit Ups - 25 reps.
Jog / Walk - 5 minutes.
Sit Ups - 25 reps.
Walk around the block cool down.

The whole thing took about 50 minutes. Tomorrow I'll just walk for the total time to give my, everything from my waist down, a rest. Might even get in a weight work out today sometime.


Saturday, July 17, 2010


I'm really enjoying the summer and I'm still managing t get in some quality training days.

Thursday 15 July 2010.

Stationary Bike - 1o minutes.
*super set the following*
Squats - 3 sets/12 reps/135lbs.
Dumbbell Rows - 3 sets/12 reps per side/65lbs.
Bench Press - 3 sets/12 reps/135lbs.
Lat Pull Downs - 3 sets/12 reps/150lbs.
Sit Ups - 3 sets/12 reps.

Friday 16 July 2010.

Bench Press (with med bands) - 3 sets/6 reps/225-315lbs (at chest-at lock out).
Single Arm Side Laterals - 3 sets/12 reps/25lbs.
Dips (with heavy band help) - 3 sets/12 reps.
Dumbbell Curls - 3 sets/12 reps/25lbs.

Great two days of training. Next week I'll do some more.


Monday, July 12, 2010

Power House Down Size

Spent the better part of the morning moving equipment around. For what ever reason a daycare center is taking half of the floor space in the Greenwood Power House. A wall is being put up and work outs at the Power House will be much more "Close". We managed to thin out the extra equipment to free up some space but it's still going to be tight. Makes me glad I have my own garage gym.


Thursday, July 08, 2010

Travel Part 2

I'm sitting in the Porter lounge on Toronto Island waiting for my flight home. The trip was productive and now I'm ready to get home. I did manage a quick work out while I was away.

Squats - bar/8 reps, 135lbs/8 reps, 225lbs/8 reps, 315lbs/4 reps, put on knee wraps, 405lbs/2 reps, 405lbs/1 rep.

Too hot to work out. The A/C in the gym was hardly any help. I'm pleased I was just able to move some weight. Now I go home.


Monday, July 05, 2010


I'm sitting in the Halifax International Airport waiting for my flight to Toronto. I'll be away till Thursday but of course I brought my belt and knee wraps in case I have the opportunity to lift. Yesterday was awesome!!! It was stupid warm with a slight breeze and I spent the whole day wallowing with my kids in the pool and hitting some light bench press with arms thrown in.

Warm Up - Who needs to warm up. It's 34C with the humidex.
Flat Bench Press - 6 sets, 12 reps, 3 at 135lbs / 3 at 185lbs.
Light Band Bent Over Triceps Ext - 6 sets/12 reps/light band.
Cambered Bar Curls with Medium Bend - 6 sets/12 reps/medium band + 20lbs.
Pull Ups - 3 sets/6 reps/medium band assistance.

A nice controlled work out. Just something to keep the joints lubricated. Afterwards the wife referred to me as a"Manapotamus", half manatee, half hippopotamus. A couple beers and BBQ made the afternoon complete.