I don’t really even know why I keep this blog/website around. I originally started the site many years ago to work on my html, and design skills. Eventually I rewrote it using the then new, XHTML and CSS and PHP. Then I again began building a content management system using PHP and MySql. Then I finally just redid the whole thing in WordPress and began learning how to customize WordPress. So that’s the technical part of reames.org.
As far as content it has been a just a big mash up of stuff over the years. Personal stuff, MMA stuff, fitness stuff, work stuff, funny stuff, etc. I never wanted to make a blog for profit or really ever expected anyone to even read the damn thing. Someone recently read back through the archives and said to me that a lot of what I was writing seemed to be sad. That could be, honestly I really don’t know what’s all in here. She also said that 2011 I should have some happy stuff to write about. I agree and hope so. I also know that I won’t be writing in here regularly like I would like to, between being a single dad, starting my own start up company (www.FlickStream.com), maintaining my house, taking care of the dogs, plus all the cleaning and cooking and laundry, I don’t have much time.
Oh well, I’ll just do what I can and hope for the best, that’s all we can do.
Not mine but nice execution.
I am going to have to make some changes to my latest training program. I train at a couple Anytime Fitness places at Grinnell and Newton here in Iowa. The Anytime in Newton has very little in the way of weightlifting equipment. They don’t have a very good bench press rack or even a squat rack. I tried to do squats on the Smith machine thing. Also because of my sporadic workout schedule I will be making some tweaks and will probably make more of a full body program until I am able to get into a regular schedule again.
Here are my last 3 sessions:
Deadlift: warm up 8×135, 3×225, 3×245, 3×265, 3×265
Overhead press: warm up 8×45, 8×65, 8×85, 8×85
Close grip inside pull: 8×140, 8×140, 8×140
Hammer curl: 8×35, 8×40, 8×40
Bench Press: warm up 8×135, 3×155, 3×165, 3×175, 2×185
Close grip bench press: 5×145, 5×155, 5×165
Rolling Dumbbell extension: 8×30, 8×30, 8×35
Dumbbell floor press: 8×35, 8×40, 8×45
Goblet Squat: 10×45, 10×45, 10×45, 10×45
Leg ext: 10×80, 10×80, 10×80, 10×80
Leg curl: 12×80, 10×90, 10×90, 10×90
Back ext w 20lb: 10, 10, 10
Dumbbell rows: 8×50, 8×55, 8×55
I don’t like squats. I know why I do them, because they are “one of the big 4″ in weight training. But I suck at them, I can’t push much weight. I don’t know if it’s my form, or my weird long legs, bad hip, or what. For days after squat day my thighs hurt so bad it’s hard to walk up and down the stairs. I think for the next few weeks I am going to skip the squats and just do leg press and dumb bell lunges.
Now dead lifts? I heart dead lifts. I can’t wait for my next training day on Saturday.
Workout 2 (01-26-10)
Squat: 3×135, 3×135, 3×155, 3×165
Alternating Dumbbell lunge (each side): 8×30, 8×30, 8×30
Back extension (holding a 25lb plate): 10,10,10
It was a short workout over lunch.
I am going to try again to keep a better public blog of my workouts. For the past 8 months I have been doing Jim Wendler’s 5/3/1 program. I think I did pretty well and was able to get some results, just not really what I was wanting. It did help me learn to really take my lifting back to the basics; bench press, squat, dead lift, and overhead (military) press. Starting this Saturday I started on an 8 week program that’s designed to basically just increase my bench press. My last max attempt was 2 x 200lbs. I don’t have a workout partner and there is rarely anyone at the gym for me to find a spotter so I didn’t want to press my luck. My goal at the end of this is to press 3-5x225lbs.
The training is a 3 day a week lifting schedule and I am going to try and add in a couple days of Yoga and / or cardio. The lower reps are so that I can use some fairly heavy weight. I’m not looking for hypertrophy at this point just some raw strength on the bench press.
Bench Press 3×5
Close Grip Bench Press 5×3
Rolling Dumb Bell Extension 8×3
Dumb Bell Floor Press 8×3
Alt Lunge 8×3
Romanian Deadlift 3×8
Military Press 8×3
Pull Up 8×3
Hammer Curl 8×3
I began on Saturday and finished up with numbers:
Bench Press: 3×155, 3×175, 2×185, 1×185
Close grip bench press: 5×135, 5×145, 5×155
Rolling Dumbbell Extension: 8×35,8×30,8×30
Dumbbell Floor Press: 8×30,8×35,8×40
Hanging Leg Raises: 8,8,8
Swiss Ball Reverse Crunch: 10,10,10
Farmer’s Walk: 10×45, 5×45 (I walk back and forth across the gym carrying a 45lb plate in each hand)
I was going to try and get to the gym today, but the blizzard kept me home. I’ll do some dumbbell and body weight work and Yoga this evening.