I'll be back later in 2014 after the summer cabin season. My current workout activities are structured around volleyball, water skiing, and mowing. I have big plans for this winter, since I'll turn 39 in October. Welcome Lard!
Its been 2 years since September 8, 2009, the date of my last 1RM session. Since that contest, my workouts grew stale, infrequent, or not at all. However, I was always able to maintain my weight at 185 lbs. Then I started adding 5-10 pounds in the winter, but again, able to shave it off for summer...until this summer. I started the summer of 2011 at 195 lbs and was never able to get back to 185. So I recently started hitting my workouts more frequently and decided to challenge myself (and the Big Boys) to see where we are at individually. I decided to find my 1RM again, and continue my goal from 2009 of lifting a combined 1000 pounds in the Bench, Deadlift, and Squat. I will continue on that goal this winter, but my focus is on a long-term weight goal of 185 lbs. But we all need a starting point, so here is mine.
I went to the gym at 4:45a, my normal routine. Here are the results and any comments:
9/13/11
Bench 250 Just couldn't extend at 270
Dead 330 New personal record
Squat 360 Couldn't get low enough at 380
Total 940 lbs. Previous September 2009 combined weight of 990 lbs. So I'm not that far behind my all-time highs or my 1000 pound goal. Good luck to all!
I surprised myself with my Labor Day max lifts. I was pretty sure I would have slipped or held constant on my maxes, but I I was pleasantly surprised.
I went to the gym at 5:00a, same routine as May 18, 2009. Here are the results and comments on failures:
5/18/09 9/8/09
Bench 250 260 Just couldn't extend at 270.
Dead 300 320 Back was giving out, last exercise.
Squat 365 410 Right knee giving out at 410 and failed at 430.
Total 915 990 lbs.
I got my Big Pull in this morning and I was pleased with the results. In fact, I hit all-time highs on Squat and Dead Lift. I'm sure I could squat more coming out of high school, but I never maxed out. Anyway, I hit maxes greater than December 2007 which were my previous maxes before I broke my leg.
The bench press yielded the same results as December 2007. I was a little surprised I didn't increase there. I guess I'll push for some gains over the summer.
Start time 4:50a.m. I did a quick warm-up 2 minutes on the treadmill at 6 mph.
Bench Press:
Used the Bench Press Machine at Snap. I don't know if it has a specific name, but it wasn't free weights on a bench. I'll assume zero weight for the bar itself, because its negligible.
180 lbs x 3
230 lbs x 3
270 lbs FAIL
250 lbs x 1
260 lbs FAIL
MAX BENCH: 250 lbs.
Squat:
I used the Smith Machine which says the bar resistance is 15 lbs.
195 lbs x 3
285 lbs x 2
335 lbs x 2
365 lbs x 1
375 lbs FAIL
MAX SQUAT: 365 lbs.
Dead Lift:
I didn't remember the squat bar being 35 lbs as Matt indicated, I always used 30lbs. So I wanted to be sure, I weighed myself, grabbed the bar and weighed again, then subtracted the difference, 29.5 lbs so I'll round to 30 lbs.
210 lbs x 2
300 lbs x 1
350 lbs FAIL
320 lbs FAIL
MAX DEAD LIFT: 300 lbs.
GALAN'S 5/18 MAXES:
MAX BENCH: 250 lbs.
MAX SQUAT: 365 lbs.
MAX DEAD LIFT: 300 lbs.
In just under a year since I broke my leg, I feel that my leg strength is nearly back to my pre-break strength. This morning on my leg workout, I was able to leg press the entire stack of plates (400 lbs.) three times. I can't recall lifting the entire stack before, but I usually lift in the 6-12 rep range. I also squatted 280 lbs 5x3, where my pre-break 1-rep max was 290 lbs.
Galan and Swami came over to try out my meager home gym.
SSB Squats 205 lbs 5 x 5 (Galan did sets of 10).
Swami and Galan don't go as deep as I. We all have a variation of our own.
C&P 24kg; 3 ladders of 3 rungs (3 x 1/1,2/2,3/3).
Swings and snatches various weights and reps.
Singles with TGU, F82S, Suitcase DL, and Farmers Walks.
I think they had fun and I liked sharing my toys.
Well I'm two weeks out now and I think I'm doing pretty good. I can walk mostly normal. In the morning, things are a little stiffer all around, but the swelling from the previous day is gone and its not long before I'm loose.
Workouts and PT are going well. I'll try to be good about posting, but it feels like I'm posting the same workout over and over. I really don't plan to change much either until I think my right leg is nearly as strong as my left. Everything else can wait and take a back seat right now, and I don't have the time to extend my workouts beyond an hour, nor do I really want to. Its spring outside, I don't want to be locked up in a gym.
I really gave myself a good test this weekend. Saturday I did my normal routine at Snap:
1 Legged Raises @ 12 lbs. * 20
1 Legged Raises @ 17 lbs. * 20
1 Legged Hamstring Curls @ 45 lbs. * 20
1 Legged Sitting Squats @ 80 lbs. * 20
Full Squats @ 90 lbs. of weight plus bar on the Smith Machine * 20
Calf Raises @ 70 lbs. * 20
30 Minutes on the bike at Level 10, 8 miles, 300 calories (round figures)
After the workout I fertilized the yard with the push spreader. Even did the hills from the front of the house to the back without any real difficulty. I did have to watch my step a little more carefully though.
Sunday I really worked myself. I was in the garage almost all day cleaning, sweeping, installing another shelf for more totes, up and down the ladder a bunch of times. It felt great. I was soo tempted to take the cover off the bike, but I resisted. I actually took the advice of my PT Sunday and iced my knee Sunday night. It did swell quite of bit from all the activity, but there was never any pain and the swelling was gone the next morning.
I've gained back some of my muscle in the right leg, I think I have more than ever in the left, and put back most of the weight I lost after the injury. The home scale in the birthday suit reads 177 lbs (182 at Snap with my gear). 19% body fat (Don't know how accurate, but consistent with this scale before/after surgery). I am usually about 17% body fat on this scale. My BMI ranges between 20-22 which is the low normal range. The body fat reading is in the high normal to low obese range on my scale.
I do have more bodyfat than before I broke my leg, I can see/feel that. With the weight loss, I didn't really care as much what I ate, probably more comfort foods. Now that I'm getting close to my target weight of 185 lbs again, I'll start watching my diet closer again. At some point, I'm going to want to get back into lifting with my upper body again and doing situps, etc. I enjoy that more than legs, but I'm resisting those urges for now, because I really want to stay focused on my legs. I know once I start, my legs won't get the same attention. I also know the closer to full strength my leg gets, the less attention I will think it needs, so I'm staying focused for now. There is still a lot of healing going on, evidensed by the swelling and fluid that continues to build each day.
I might get one more post in this week, we'll see.
Friday was Day 5 since I got the ok from my orthopedist to begin weight bearing. The break was almost fully healed. On the x-ray, there was just a tiny piece on the very tip of the break on the very outside of the tibia that looked a little fragmented or "mushy" yet. The same piece but much bigger was why I got 4 more weeks from my Week 5 appointment...
The doctor was not concerned about with it being so far out. He told me I should be done with crutches in about 10 days and suggested taking it nice and easy, start with 25 lbs of pressure and increase by 25 lbs. every day or to to see if I have any pain or swelling. I remember telling Amy in the car right after the appointment, "Its really hard for me to see being fully off crutches in 10 days". That's how weak my leg was.
I followed the orthodepist appointment with a PT appointment. I filled in the PT with the news and she said that means you have no restrictions, we can now add a bunch of resistance training to what has basically been stretching and isolated muscle excersises. So she tells me to walk over to the exercise table, about 4 feet away. Well I tried to put some weight on my right leg and it wasn't happening, so I hopped over there, like I normally would. She said I was just being hesitant as I've trained myself to protect my leg for 9 weeks now.
Anyway, that night after work, I started taking steps in the kitchen holding onto the counters and such and eventually, was walking around the house "carrying" the crutches and not using them. Amy was surprised, and of course so was I. That was a pretty happy day.
Some of the biggest obstacles to overcome included the swelling in my lower leg and foot was still not completely gone. I still have some fluid from the injury. So started to walk on my foot was not the most comfortable, especially on a hard surface floor without shoes. Today, my foot swelling is mostly gone. By the end of the day though, I still have some lower leg swelling. Overnight, my body absorbs it, and throughout the day with walking and just having my leg down in a seating position, it slowly comes back. No swelling in my knee though or upper leg. Muscle weakness is also a big obstacle. I'm noticing from my workouts that I have no quad strength, but my calf and hamstring are returning much faster. Steps is where the quad really is needed, well and just walking in general. I can walk pretty good, but because of the quad weakness, its still walking with a limp, sort of herky jerky.
My PT appointments are twice per weak. She tests me to see where I'm at with ROM and strength. She assigns exercises for both and helps with the areas I need the most work. The workout routines I'm doing on my own, but I really focus on things the PT suggests. Biking is great for me, keeps things loose, gets me some cardio, strengthens my quad with the more tension I apply. Squats are also great and I need to add more calf raises as well. Its really strange having worked out 5 days this week and not touching anything above my waist. I used to focus probably 2/3 or the weight training I would do on upper body, so I feel like I'm neglecting it. But I really like the progress I'm making and I'm very determined to get back to where I was pre-injury, if not stronger. So with that, here's my workout from Day 5.
Workout:
20 reps on the quad machine at 12.5 lbs holding top for a 5 count.
20 reps of squats on the Smith machine with 20 lbs added
20 reps on the hamstring machine at 70 lbs.
20 reps on the calf raise with 45 lbs holding top and bottom for a 5 count.
10 reps of seated squats at 40 lbs. right leg only
10 reps of seated squats at 60 lbs. right leg only
Road bike for 30 minutes, 8.2 miles, 220 calories burned, 130 bpm., 90+ rpm, Level 7.
Workout:
10 reps of squats on the Smith machine with the bar (15 lbs. - assisted)
10 reps of squats on the Smith machine with 20 lbs added
20 reps on the hamstring machine at 50 lbs.
20 reps on the quad machine at 12.5 lbs, and no more cheating.
Road bike for 30 minutes, 7.4 miles, 205 calories burned, 120 bpm. Level 6.
I'm also able to manuever stairs pretty good. If I lead with my good leg, its real easy. But I'm even able to alternate lead legs (like normal), this just takes a little longer and I'm more careful when fully supporting my body weight on my right leg.
Workout:
20 reps on the seated squat machine at 80 lbs.
20 reps on the seated squat machine right leg only at 20 lbs.
20 reps on the hamstring machine at 50 lbs.
20 reps on the quad machine at 12.5 lbs, and I still had to cheat with the good leg to get to the top.
Road bike for 30 minutes, 7.5 miles, 195 calories burned, 130 bpm.
Pushed a little harder today.
Workout:
10 reps on the seated squat machine at 60 lbs.
10 reps on the seated squat machine at 80 lbs.
10 reps on the seated squat machine right leg only at 20 lbs.
20 reps on the hamstring machine around 40 lbs.
10 reps on the quad machine at 20 lbs, and I still had to cheat with the good leg to get to the top.
Road bike for 30 minutes, 6.4 miles, 164 calories burned, 105 bpm.
Where did everyone go? I take a little hiatus and this place is a ghost town! Doc gave the ok for weight bearing and driving yesterday. So I drove to Snap and biked for 20 minutes. I went 4 miles and burned 90 calories. My heartrate was 61 bpm. It was a happy day!
Today was a cardio day. I set a new personal record on the elliptical machine. I set the machine to hill intervals for 30 minutes on level 9 (of 10) and I burned 610 calories in 30 minutes. Previously I haven't supassed about 525 calories. Its all about pushing limits right? I measured my heartrate at minute 25 on a hill climb at it was 174 bpm. I felt great!
As Scoundrel points out quite clearly, I have been coming up short on my posts. I still read all the posts (mostly from Scoundrel), but haven't made the time to post myself.
Training Update:
I just started Week 4 of 6 today on my second round of the "Increase your Bench by 40 lbs" workout. I really like the workout and continue to see results. I'm not seeing the same increases as the first 6-weeks, but I didn't expect to. I've also missed more workouts in the last 4 weeks, mostly due to being tired and not getting enough sleep. I normally get 6 hours, but there were some days where I was getting about 5, so I'd skip a workout.
Last week was training all week and high calorie lunches, a dinner, and Super Bowl weekend. I'm way up to 187 lbs, not too bad considering. I'll be eating better again this week and Lent is coming up.
Bowling:
I continue to make small increases weekly in my average. And I still hold a slim lead on our semi-pro Captain, so I feel good. I have trouble hitting the pocket consitently at Flaherty's where I have more success at other lanes. My ball has too much breaking action for my normal postioning and delivery. I make small adjustments weekly to try to hone in on the pocket, but I've had mixed success. My best result is throwing harder to get more slide and less bite, but the angle of attack on the pocket does not give me the best pin action. I'll continue with small adjustments in hopes of getting it right and maybe have a 550 or 600 series.
I've really been struggling with my workout routine since I ended my 6-week program. I thought I found a routine I could get into, but too many of the exercises required equipment Snap Fitness doesn't have. So I've been trying for substitutes and not really certain what my program looked like or what my goal was.
So Saturday I got in a great workout, 30 minutes of cardio and another 30 minutes of weight training. I felt good again, and nice and sore the next day. I decided Sunday to revisit my 6-week program I liked so much and had good results with.
Today, I started the first session of my second 6-week session. I was happy again. I really like the workout and its more balanced than the last one I tried. This gives me another 6 weeks to follow a program I like and I know will give me results while I continue looking for the next replacement program.
I doubt I'll be able to increase my bench another 40 lbs., I'm realistic. But I'll push myself and should be able to make additional gains none-the-less. Benching 290 on my 185 lb frame without a lot of suppliments doesn't seem realistic. I'm still surprised I got up 250 lbs!
So my old routine and the bowling league, who could ask for a better start to a new year!
Well I've been trying to make it in to Snap on a regular basis over the holidays. I haven't been doing too bad, but its been impossible to follow a weekly program, so I'm making things up and still feeling the burn. I like the daily consistency of the programs though. Its easier to track and measure results. My cardio workouts have suffered in my atempts to not lose too much on my strength workouts for the days that get missed. Weighed 186.2 Monday. Happy New Year! Looking forward to bowling!
Well I haven't been real good over Christmas. I worked out Friday and did cardio today, so that was 4 days off. Didn't gain any weight after celebrating 4 days of Christmas, so I didn't fall that far behind. Stepped up the Elliptical Program to Strength today for 30 minutes. 6/10 was too hard after 2 minutes, 5/10 after 8 minutes still had me pumping too fast, so after 8 minutes, I finished the workout off at level 4. I was really kicking my knees up high. It was almost like a stair climber motion. Burned 500 calories in 27 minutes. Brought some treats into the office today to get them out of the house. After January 1, Amy and I are throwing away any leftover Christmas treats.
It sure feels good to feel healthy again. Last week I came down with some bug and had the chills and body aches for 2 straight days. Missed 3 workouts last week. That and not really having a workout plan really had me feeling like I was losing grouond.
But I was back at it today feeling good and a new Triple Threat program in hand my workout felt great. I didn't have enough time for all the sets in 40 minutes. I think the program might be designed for an hour. I'll have to make some mods. Its a good change of pace though. I'm doing sets of 8-12 reps instead of 5, which has an added cardio benefit I really didn't have in my last program (besides my cardio days).
186 lbs.
I haven't found a good leg routine that will fill 3 days of weight training and I don't have the time to make a routine right now, so I am going to try the "Triple Threat" for the next 6 weeks. That will carry me through the holidays. I might have to sub the medicine ball exercises though as I don't think Snap has one, or would want me throwing it against the wallboard on steel studs :D
Since I completed my 6-week program, I wanted to find my new 1RM in Bench Press, Squat, and Deadlift. I was fairly surprised...
Pre-Program:
Bench Press: 210 lbs.
Squat: 230 lbs.
Romanian Deadlift: 240 lbs.
After the 6-week program, designed to increase your bench press by 40 lbs. my new maxesare as follows:
Post-Program:
Bench Press: 250 lbs.
Squat: 290 lbs.
Romanian Deadlift: 260 lbs.
Next up, working my legs and core for skiing in February.