Tag Archives: Fitness

Some more changes

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 am not a fan of squats

That's not me btw

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.

New Year’s Workout

Bench Press

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.

Day 1
Bench Press 3×5
Close Grip Bench Press 5×3
Rolling Dumb Bell Extension 8×3
Dumb Bell Floor Press 8×3

Day 2
Sqaut 3×5
Alt Lunge 8×3
Romanian Deadlift 3×8

Day 3
Deadlift 3×5
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.

My current workouts

Weight room 6
Since I moved out of the house into and apartment I wasn’t able to continue with my previous home gym workouts. Luckily there is a YMCA fairly close to where I live, there are a couple other gyms in Newton, but I decided to join the YMCA because I could get a single parent / kids membership at a good price and they also have an indoor pool and a nice youth recreation area where my kids can hang out while I did my workouts.

Continue reading My current workouts

New design and updated WordPress

I have finally got around to upgrading the WordPress on this here site/blog thingy. I am hoping to kick start myself to get back into blogging again. For awhile I just thought “who cares to read about my crap”, but I dunno, I guess some people do. Or at least some people seem to find this site and read a post or two. Years ago it seemed to get lots of random traffic and was high on search results for various things, brown spider, Debian neck tattoo, etc.

More than likely I will focus on my workouts, fitness, MMA, food, and things like that. Oh and I’m sure I’ll also ramble on about relationships and Web stuff too. I’ll make my self post about my workout later tonight. Now I have to or I’ll look like more of a jerk than I already am. Ha.