A Top 40 Weightlifting Blog

Monday, November 29, 2010

Back on the Track

After a nice relaxing week end with my wife and kids I'm back to the base gym doing a few laps on the indoor track.

Warm Up - Stretching, walk 2 laps.

Jogging - 9 laps/7 minutes, 53 seconds.
Walk - 2 laps.
Jog - 1 lap.
Walk - 1 lap.
Jog - 1 lap.
Walk - 3 laps.

Cybex Arc Trainer - 20 minutes (425 cal).

The 9 laps felt really good. Again my shins started to hurt but my breathing was way more relaxed. Even the 20 minutes on the Arc trainer wasn't that difficult. I did check my heart rate and it was up around 150bpm.
Next week is my PT test so I won't go jogging any more until then. Wednesday and Friday I'll be doing some low impact cardio, sit ups, and push ups. Now to ice my shins.


Thursday, November 25, 2010

Last Training in Trenton

Today is my last day in Trenton. Tomorrow I'm on a plane out of Ottawa to Halifax then home. Our briefings finished up at noon today so I took the opportunity to hit the gym one last time. At least it was better than sleeping all afternoon.

Stationary Bike - 5 minutes warm up.
Treadmill - walk 1.5 minutes, jog 5 minutes, walk 2.5 minutes, jog 1 minute, walk 2 minutes.

Dumbbell Rows - 60lbs/12 reps, 80lbs/12 reps, 100lbs/10 reps.
Machine Preacher Curls - 3 sets/12 reps/100lbs.
Machine Seated Flys - 3 sets/12 reps/200lbs.
Machine OH Triceps Ext - 3 sets/12 reps/110lbs.

Stationary Bike - 10 minutes.

All the weights were dome with minimal rest to keep my heart rate up. The jogging for 5 minutes was much easier than in the past. I didn't find I was breathing really heavy until 4 minutes. My shins however, were quite sore. Now that I've iced them they don't feel sore at all. Tomorrow is a day off. This week end I'll be back to my beloved home and my SANCTUM. I'll maybe hit my gym this week end.


Tuesday, November 23, 2010

I'm in Trenton

I'm in Trenton Ontario on business. The gym here is good. Typical, well equipped gym with too many machines and not enough free weights. Rubber coated hex dumbbells and the power rack is stuffed in the corner. There's lots of cardio equipment which is good because that's what I'm working on.

Stationary Bike - 10 minutes (110cal).

*super set the following
Flat Bench Press - 3 sets/20 reps/155lbs.
WG Lat Pull Downs - 3 sets/12 reps/160, 200, 240lbs (last set 8 reps).
Cable Triceps Extensions - 3 sets/12 reps/70lbs.

Stationary Bike - 10 minutes (120cal)

I took minimal rest between the weight sets. Just enough time to get a drink. Not a difficult work out but enough to get the heart rate up and burn some calories. We start our working group at 1200hrs so it's time for a shower then off to lunch at 11000hrs.


Friday, November 19, 2010

More Cardio

Chilly morning today so I sparked up a fire in the SANCTUM, put on the 1999 World's Strongest Man, and jumped on the stationary bike.

Stationary Bike - 10 minutes.
Squats - bar/12 reps.
Stationary Bike - 5 minutes.
Squats - 135lbs/8 reps.
Stationary Bike - 5 minutes.
Squats - 225lbs/8 reps.
Stationary Bike - 5 minutes.
Squats - 225lbs/8 reps.

All done on an empty stomach again. There wasn't a lot of intensity. I just wanted to get my heart rate up, burn some calories, and raise my metabolism. Next week I'll be away on business. I'll try to keep up the work outs.


Thursday, November 18, 2010

Jogging @ The Gym

Jogging is getting much easier. It still isn't my favourite thing to do but it is getting easier.

Warm Up - Stretching and Walking 3 laps.

Jogging - 8 laps, 6 minutes 52 seconds.

repeat 4 times
Walk 1 lap, fast jog 1 lap.

Cybex Arc Trainer - 10 minutes.

My shins are still sore but I feel much better than previously.


Tuesday, November 16, 2010

More Meditation in the SANCTUM

I even impressed myself this morning. Maybe it was the WSM from Malta I was watching.

Stationary Bike - 20 minutes.

repeat 4 times
Bench Press - 135, 155, 165, 175lbs/20 reps.
Sit-Ups - 20 reps.
Broom Handle Twists - 30 reps.
Stationary Bike - 5 minutes.

After all that I still felt good.

Flat Bench Press - 225lbs/3 reps, 275lbs/3 reps, 315lbs/1 rep.

I'm surprised how many sit ups I was able to do. I've been feeling great lately, with exception of my shins. I'm sure that will be rectified with further icing. On another note, I haven't weighed myself lately. Maybe I've lost a few pounds. I'll check tomorrow.


Monday, November 15, 2010

Faster Jogging

The wife and I lucked into a sale at the local sports store. We bought some new Nike running shoes, MOTO6. I took those for a spin this morning and found them extremely good.

Warm Up - 5 minute Bike, Walking / Stretching.
Jogging - 6.5 laps @ 5 minutes.

repeat the following 4 times
Walk 1 lap, Jog 1 lap.

Cool Down - Walk 4 laps, 20 sit ups.

The pace of 6.5 laps in 5 minutes would be a 6 minute 10 second km. My pace was much quicker. I was scheduled to do the PT test on the 22nd November but I have business in Ontario that week. Once again I have to reschedule. The extra time is really helping. I have no doubt I'll crush level 5.


Friday, November 12, 2010

Jogging ect...

This morning I went to try out the new insoles I got from the physiotherapist. Here's how I did.

Warm Up - Walking & Stretching.
Jogging - 8 laps = 1km, 7 minutes 7 second.
Walk / Run - 75m/50m, repeat 4 times.
Arch Trainer - 10 minutes.

Bench Press Machine - 1/2 stack/8 reps, stack/6 reps.
Inclined Dumbbell Press - 65lbs/8 reps, 95lbs/6 reps.
Lat Pull Downs - 180lbs/8 reps, 210lbs/8 reps.
Alt Dumbbell Curls - 45lbs12 reps, 60lbs/10 reps.

The body building style weights really pumped me up. I was surprised I got that much of a pump with so few sets/reps. Right now I'm sitting in my comfy chair icing my left shin. My right shin feels fine, my left is throbbing. Maybe icing will help long term. Can't hurt.


Thursday, November 11, 2010

The SANCTUM is Complete Pictures

There are a few more pictures but these show my set up just fine. I'm so proud of my set up. I'm sure there are better home gyms out there but my SANCTUM is the best. This is my church. This is where I heal my hurts.

Lest We Forget

In Flanders fields the poppies blow
Between the crosses, row on row,
That mark our place; and in the sky
The larks, still bravely singing, fly
Scarce heard amid the guns below.

We are the Dead. Short days ago
We lived, felt dawn, saw sunset glow,
Loved and were loved, and now we lie,
In Flanders fields.

Take up our quarrel with the foe:
To you from failing hands we throw
The torch; be yours to hold it high.
If ye break faith with us who die
We shall not sleep, though poppies grow
In Flanders fields.

My Great Uncle Noel Dennis. Died in WWII on the Burma Railroad. Lest We Forget.

Wednesday, November 10, 2010

New Feet!!!

I went to the hospital this morning to talk with doctor about my throat. He said it was just my cold from a few weeks ago holding on. He suggested I gargle with salt water. I'll give it a try.
I also asked about running and shin splints. I find that after 5 minutes of jogging my shins hurt something awful. The doctor suggested I go see the physiotherapist who said I have a text book case of shin splints. They set my up with a crazy set of insoles. I have an appointment in 2 weeks to assess the problem properly but these will help until then.
Now that I have new feet I had to take them for a test drive.

Warm Up - Stretching and Walking.
Treadmill Jogging - 5 minutes @ 5 mile/hour.
take a short break.
Treadmill Running - 2 minutes @ 6-8 mile/hour.
Stationary Bike - 5 minutes.
Flat Bench Press - 3 sets/20 reps/155lbs.
Ab Sling Knee Ups - 3 sets/24 reps.

I just love my new gym mats. It's great to be able to lay / sit on the floor and stretch properly. Tomorrow is Remembrance Day so I won't be training. Friday I'll go to the base gym again and try out my new feet again.


Tuesday, November 09, 2010


Jogging this morning at the base gym on the indoor track was more difficult than I expected.

Warm Up - 2 laps walk.

Jog - 7 laps @ 5 minutes, 15 seconds.

Walk - 2 laps.

With this pittifull performance done I decided to make the agony last.

repeat 3 times.

Jog - 1 Lap (125m).

Walk - 1 Lap (125m).

Push Ups - 20 reps.

20m Shuttle Run - 18 lines @ ~ 2 minutes.

Arch Trainer - 10 minutes.

My throat is still bothering me. It doesn't hurt. I can't seem to cough up the phlem. I'll go see the doctor tomorrow. Good work out none the less.


Monday, November 08, 2010

Complete SANCTUM

My SANCTUM is now complete. Today I picked up two gym mats from a post on kijiji. I'll hit the gym tomorrow with a camera. After the 22nd November I plan on putting all my toys to good use. (giggling with glee).


Friday, November 05, 2010

Treadmill in the SANCTUM

The weather today is really strange. High winds and rain but 18 degC. I was going to jog on the indoor track this morning but the gym parking lot was full. It's nice to have a home gym for just such occasions. Jogging on the treadmill this morning was much easier than before. Here's how it went.

Treadmill Work
Walk - 1 minute warm up.
Jog - 5 minutes @ 6mph.
Walk - 2 minutes.
Jog - 1 minute @ 6mph.
Walk - 1 minute.

Stationary Bike
medium high intensity - 10 minutes.

Treadmill Work
Walk - 1 minute.
Jog - 1 minute @ 6mph.
Walk - 1 minute.
Jog - 1 minute @ 6mph.
Walk - 1 minute.

Total Cardio Time 25 minutes.

Again I did this on an empty stomach. My legs aren't bothering me too much anymore. I've got two more weeks until the PT test I'm sure I'll be ready.


Wednesday, November 03, 2010

Cardio in the SANCTUM

Last night I was really suffering with cold/flu symptoms. I took some meds and this morning I'm feeling much better. With my new found energy I tempted some light cardio training.

On an empty stomach
*repeat the following 4 times*
Stationary Bike - 5 minutes.
Ab Sling Knee Ups - 20 reps.

It's now time for breakfast. My usual feast is oatmeal with dried fruit and a large cup of green tea. Yummy!!!


Tuesday, November 02, 2010

Jogging... again

Jogging on the indoor track this morning. Eventhough I'm not feeling the best I did much better jogging than past mornings attempts.

Warm Up - Stretching, Walk 2 laps.
Jogging - 8.5 laps of the track (1km+), 7 minutes 7 seconds.
*alternate the following 6 times*
Walk - 75m.
Fast Run - 50m.
Cool Down - Walk 2 laps.

Push Ups - 20 reps.
Sit Ups - 20 reps.

PT test is booked for Monday 22 November at 0900hrs. I'll run some lines later this week to better prepare. I'm ready though.