Squattin' Some More

Oh goodie, it's another leg-day...

Hooray!

And at the end of a long day of work, who doesn't look forward to a workout that requires more effort than pushing a marshmallow through a key-hole.  I'm not really sure where that came from...

Luckily, the joints were feeling good, I had eaten well and plentifully (2 chicken breasts, 2 cups of rice and 2 cups of steamed veggies over the last 4 hours go a long way!) so my energy levels were quite high going into the gym.

Started off with the usual, deep back squats: 5 Sets (135 lbs x 12; 225 lbs x 12; 265 lbs x 7; 285 lbs x 4; 225 lbs x 12). Got a good pump with these, very little rest between sets almost turned it into a cardio workout!

With no break went right into some stiff-legged deadlifts for three sets (135 lbs x 12; 225 lbs x 12 and 295 lbs x 10 or 12 not quite sure, was kind of light headed at this point...but in a good way)

Did a couple sets of barbells lunges (135 lbs x 8) while I waited for the leg press machine to be open where I did three sets of 30+ reps with 320 lbs.

I actually got a cramp at this point so I did some deep breathing and it seemed to go away (probably a little too much food in the tummy)

A few sets of lying leg curls including a final set drop set got my hamstrings sufficiently fried.

Last was seated calf raises and 15 minutes of stretching/lying on the floor followed by yet another wobbly walk up those darn stairs.

Going to try to do some yoga tonight for some more stretching which will hopefully ease the oncoming sore legs.

Road to 405: Leg Day # 7

Location: Gritty Grotto

Time: 1:00 PM- 2:00 PM

Good leg workout today.  My body seems to do well when when my workouts are just after-noon. Warmed up today with a 400m run at a good pace.  Not a very long warm-up, but it seemed to do the trick. 

It was very busy at the gym today {new year's resolutions still being followed I guess}.  Therefore, I ended up skipping the leg curls and extensions to warm-up my thighs because one of the squat racks was open, so I jumped on it!

Back squats were first on the menu today.  5 Sets {135 lbs x 12; 225 lbs x 12;  255 lbs x 8; 275 lbs x 4; 225 lbs x 10} plus one set of front squats with 135 lbs x 15 to really feel the burn.

Still at the rack.  Time for some stiff-legged deadlifts: 4 sets {135 lbs x 12; 225 lbs x 12; 275 lbs x 12; 315 lbs x 6}

To finish of my quads I did 3 sets of 20 reps with 400 lbs.  Great Burn with this.

Next up, a few sets of hamstring curls with a drop set at the end.

Finished off with some seated calf raises and leg press calf raises.

Did a good 10 minutes of stretching at the end to help prevent the inevitable soreness that is sure to follow.

Although it didn't prevent me from barely being able to make it up the stairs at the end of it all.

Until next time!

It Snow Good

Having lived in Winnipeg for the last year, I should be getting used to this snow business.  But I tell you, it's getting tough trying to get out and exercise even at the best of times throughout the Winter {which is practically 8 months long!}

I have been trying to practice what I preach by going out and playing hockey at the local rink daily because the University gym is closed throughout the holidays {Grrrr!}

But skating is being made near impossible because the snow just keeps dumping down on us! I even went as far as to shovel the entire ice rink {in skates} because no one else had done it recently.  Unfortunately, as soon as I was finished and was about to enjoy some nice stick and puck, Mr. Zamboni came out and started cleaning the ice! 

I didn't even get a chance to enjoy the fruits of my labour.

Needless to say I left.  Although it might have also been due to the minus twenty degree {Celcius} temperature.

Nonetheless! I fear that someone is trying to thwart my attempts to stay fit as this holiday season draws to a close. {Fitness Grinch?}

Luckily, I have been walking the dog, and that snow in the yard doesn't shovel itself!

Has anyone else found it difficult to get out and about this holiday season or are you just as good at making excuses as I am?

Question Period #1: Home Gym

Miss Shortcake said...

if you were trying to set up a home gym with very little $, what items would you recommend?

The truth is, all you really need is motivation!  Now you could go out and buy the latest bum, thigh or core blaster, and that is fine, they all do their job well enough.  But, just like how people get bored with their cell phones, they also get bored with their workout equipment.  We all need variety in our life, and that includes our workouts.

awesome picture found here

The key to building a home gym is getting good basic equipment that will allow you the widest variety of exercises with the least amount of clutter.

You also have to keep your goals in mind.  If you want to bulk up, an elliptical machine isn't going to help a whole lot.

Here is an example:

• Depending on where you live, having some form of indoor cardio is nice if the weather is lousy or extremely cold in the winter (as it is in Winnipeg for the next 5 months!). 

I would recommend any sort of cardio equipment that:

1. Is comfortable and doesn't aggravate chronic injuries (recumbent bikes are great if you have a bad back)
2. You will actually use (some strange infomercial device isn't worth 3 easy payments of |$49.95 if you don't use it)
3. Is effective (it actually gets your heart rate up and can get you sweating
4. Affordable

Stationary Bikes, treadmills, even elliptical machines are fine as long as they suit your needs, and can give you a good workout when the weather outside is frightful.

As far as other equipment in your home gym, I would recommend:

1. A yoga mat for stretching and numerous other exercises
2. An exercise ball that is appropriate for your size. You can do many exercises that will require extra amounts balance and core strength when done on a ball.
3. Some adjustable dumbbells and some plates that you can add-on as you progress.

With this equipment, you can work your entire body, with ease, get a some cardio and stretching in very minimal time!

• If you live in a tropical environment, and you can get the majority of your cardiovascular exercise done outside, I say "go for it".  Ride your bike, walk the dog, go for a run, you're very lucky, so enjoy it!

Also, make sure you have some sweet tunes to listen to while you train, I recommend the following:

 

 

I will provide a sample home workout next week. 

If you think anything else should rank higher in the first pieces of equipment to get, just let me know!

Who Needs to Diet!

So, apparently I have a wedding coming up and also quite importantly...a honeymoon on the beaches of Hawaii. I usually consider myself quite fit and strong but my love of eating almost everything in sight usually results in me being significantly less ripped than most people who grace the cover of grocery checkout magazines. In fact, every year since high school I have consistently put on 20lbs for the winter. Luckily, I promptly lose it when summer time comes around and I get to go outside again without having to hide from the rain or snow.

I do however tend to do significantly more cardio in the summer time, as most people do, running, biking and playing whatever pick-up sport I can get in to. While the winter is spent toiling away in the gym lifting heavy weights with minimal cardio and endless food. There is no denying the correlation between the best eating holidays of the year (Christmas, Thanksgiving, even Easter!) and the increased weight gain that accompanies them.

This year is going to be a little trickier, I am going to have to put off my usual weight gain a little longer (before married life sets in; although it is my goal to avoid the post-marital beer gut) and keep myself in the best shape for surfing and everything else that goes along with a honeymoon (that's right....taking pictures at the beach).

image source here

So far so good, this March I was sitting at about 205lbs (I am 5'11'') and am currently 185lbs give or take a burp. And it has all been relatively simple: I have kept weight training, increased my cardio slightly and my diet has barely changed at all. I still enjoy drinking beer and wine and going out for food as often as I can afford.

Stay tuned for the finer details regarding my actual weight training routine as well as my simple cardio and eating tips that make staying in shape quite easy.

How did you get in summer shape?