Cardiovascular Health

Barbell Floor Press Challenge Week 69

by

Joseph

 

I had a very good deadlift workout. Here are the results:

 

Tuesday, September 13, 2019
 
320 lb x 3 reps x 3 sets
320 lb x 1 x 2
 
no warm-up set
 
I increased the number of reps per set and added 6 extra pounds to the bar. After I finished 3 sets, I wanted to do more, so I completed two more sets. Deadlifting is fun.
 
When I return to the gym, I'll increase them again.
 
I'll keep you posted.
 
 
But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14
 
I'm living fit, healthy and happy(SM). Are you?
 
 
 
"Barbell Floor Press Challenge Week 69" copyright © 2019 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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Barbell Floor Press Challenge Week 68

by

Joseph

I had a good workout last week. Here are the results: 

 

Friday, September 6, 2019
 
deadlifts
315 lb x 2 x 5 
315 lb x 1 x 2
 
no warm-up set
 
I was busy on Tuesday, September 10, 2019, so I fit deadlifting into my schedule last Friday. I decided to skip the warm-up set and went straight to heavy lifting. I did two reps of 315 pounds for five sets and took a 2 - 3 minute break between sets. After completing ten reps, I wanted to do more but individually so two more deadlifts were performed at 315 pounds.
 
I am really enjoying deadlifts! I had forgotten how much fun they are. Deadlifts are one of the supreme full-body compound exercises. I feel all of my major muscles getting a workout - pecs, biceps, deltoids, traps, glues, abdominals, calves, back! 
 
When I return to the gym, I'll increase the reps and amount lifted by 5 pounds.
 
I'll keep you posted.
 
But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14
 
I'm living fit, healthy and happy(SM). Are you?
 
 
"Barbell Floor Press Challenge Week 68" copyright © 2019 Living Fit, Healthy and Happy(SM). All Rights Reserved.
 
 

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Barbell Floor Press Challenge Week 67

by

Joseph

 

Deadlifts were the plan for the day. Here are the results of the workout:

 

Tuesday, August 27, 2019
 
deadlifts
135 lb x 4 x 1
315 lb x 1 x 5 + hold 15 secs
 
I did multiple sets of deadlifts, restricting myself to one rep per set. The exercise is good, yet I'm still getting reacclimated to lifting this way. I'm happy to have the physical strength to lift hundreds of pounds from the floor and hold that position before setting the massive load down again. 
 
When I return to the gym, I'll increase the reps per set at 315 pounds. 
 
I'll keep you posted.
 
 
But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14
 
I'm living fit, healthy and happy(SM). Are you?
 
"Barbell Floor Press Challenge Week 67" copyright © 2019 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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Barbell Floor Press Challenge Week 66

by

Joseph

I had another good workout last week. Here are the results: 

 

Tuesday, August 20, 2019
 
deadlifts
135 lb x 4 x 1
365 lb x 1 x 1 + hold 15 secs
365 x 0
315 lb x 1 x 2 + hold 15 secs per set
 
I lifted once at 365 pounds but my muscles and nerves need to remember what it feels like to deadlift heavy weights. I will be devoting the next several weeks to deadlifting at 315 pounds and steadily increasing the weight; then I will deadlift at 375 pounds, then deadlift at the weight just prior to 375 pounds and gradually increase the amount lifted.
 
Deadlifting is the most effective way to burn extra calories and boost my overall strength for the barbell floor press and t-bar row.
 
When I return to the gym, I'll perform multiple sets of four reps of the deadlift exercise at 315 pounds.
 
I'll keep you posted.
 
But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14
 
I'm living fit, healthy and happy(SM). Are you?
 
 
"Barbell Floor Press Challenge Week 66" copyright © 2019 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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Barbell Floor Press Challenge Week 65

by 

Joseph

Last week was a good week for exercise. Here are the results of the workout:

 

Tuesday, August 15, 2019
 
deadlifts 
 
135 lb x 4 reps x 1 set
325 lb x 6 x 1
 
I had about 40 minutes available to exercise, so I devoted the entire workout to deadlifts. It seems like a continuation of my deadlifts challenge from years ago, but what I'm focusing on now is heavy lifting for the sake of heavy lifting. I'm enjoying every minute of it. The thrill of lifting heavy weights off the floor and setting them back down again. Working against gravity is an amazing feeling; I know that my bones and muscles are strengthening and my metabolism is speeding up again. My body is burning more fat when I do heavy lifting and I like the way the weight feels. 
 
Deadlifting 325 pounds is nowhere near my 1 rep max of 425 pounds; for now, I want to lift and hold for 15 seconds before setting the weight down. I'm doing this force myself to remain in good form while holding several hundred pounds in my hands; my right hand continues to have better grip strength than my left; this exercise will improve my left hand grip strength.
 
When I return to the gym, I'm going to deadlift 365 pounds.
 
I'll keep you posted. 
 
 
But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14
 
 
"Barbell Floor Press Challenge Week 65" copyright © 2019 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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Barbell Floor Press Challenge Week 64

by

Joseph

I had a very good workout last week. I devoted the entire workout to deadlifts and this is what happened:

Tuesday, August 6, 2019
 
deadlifts
 
135 lb x 10 reps x 1 set
205 lb x 5 x 1
265 x 4 x 1
310 lb x 1 x 5 + hold 15 secs

Last week I wrote that I would be adding deadlifts to my routine; at the time I planned to start with 175 pounds and gradually increase the amount over the course of a few weeks. But when I got to the gym, I decided not to limit myself to light weight deadlifts. Between lifts I looked at a photo of myself lifting 355 pounds and used it to psyche myself up and it worked. It felt good to be exercising with heavy weights; muscle memory kicked in and enabled me to do what needed to be done. I now know that I can bench press at 225 pounds and higher; my body can do it, I had to overcome a mental hurdle, and the deadlift did that.

When I return to the gym, I'll be deadlifting at 320 pounds and I'll also devote time to rack lockouts at higher weights. Deadlifting will also boost my metabolism by drawing upon stored calories. 

I'm going to exceed all of my personal records (PRs) in deadlifting, benching, rows and overhead presses. I'll keep you posted.

 

I'll keep you posted.

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

 

"Barbell Floor Press Challenge Week 64" copyright © 2019 Living Fit, Healthy and Happy(SM). All Rights Reserved.

 

 

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Barbell Floor Press Challenge Week 63

by

Joseph

I did bench presses last week; the workout was pretty much lackluster. Here are the results:

 

Tuesday, July 30, 2019
 
barbel flat bench press
 
135 lb x 5 x 1
205 lb x 0
185 lb x 0
155 lb x 5 x 1
165 lb x  5 x 6 <-----   lying flat on bench i.e. feet not on floor toes pointed to ceiling
170 lb x 3 x 3
 
standing triceps pulldown (alternating sets with bench press)
 
70 lb x 5 x 8
 
I did not do very well at all; I had a cold but I wanted to exercise anyway. I could not press the weights the way I wanted; I had a spotter who helped me get the bar racked (I always lift the bar myself, spotters only help me rack the bar if I am unable to rack it). I don't like what happened; 205 pounds is not heavy.
 
Well, I've added deadlifting to my exercise regimen so I'll do 175 pounds as a return to posterior chain compound lifts. I'll also do what I planned to do last week: bench press 205 pounds. 
 
I'll keep you posted.
 
 
But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14
 
 
 
"Barbell Floor Press Challenge Week 63" copyright © 2019 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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Barbell Floor Press Challenge Week 62

by

Joseph

 

I devoted my workout to flat bench presses last week. Here are the results of the workout:

 

Tuesday, July 23, 2019
 
barbell flat bench press
 
135 lb x 5 reps x 1 set
155 lb x 5 x 4
175 lb x 2 x 1
175 lb x 5 x 2
185 lb x 2 x 1
 
lateral pulldown neutral grip
 
150 lb x 6 x 1
 
 
The exercises were good; thinking back on it, though, I should have done fewer sets at 155 pounds because it took away steam that I could have used to go for 200-pound presses. I enjoyed the workout immensely, I'm remembering the feel of the Olympic bar in my hands, the medium spaced grip and the placement of my feet on the floor. 
 
When I return to the gym, I'll do one warm-up set, then go for 200-pound presses incrementally increasing the weight to 225 pounds. I've got the strength for it. Last week, I did lat pulldowns as a filler, and I'll do some lat pulldowns next time. 
 
I'll also be adding deadlifts into my workout regimen; it has been a long long time since I've deadlifted, and I miss this exercise very much.
 
When I get back to the gym this week, I will be lifting heavy.
 
I'll keep you posted.
 
 
But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14
 
 
"Barbell Floor Press Challenge Week 62" copyright © 2019 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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Barbell Floor Press Challenge Week 60

by

Joseph

 

I made it to the gym last Saturday, and the place was more crowded than during the week. Here are the results of the workout:

 

Saturday, July 13, 2019
 
machine iso-lateral high row
 
320 lb (or 160 in each hand separately x5x4, right, 160 lb each hand x5x4 left, 
standing fixed barbell overhead press and hold
 
110 x 5x25s
 
dumbbell row
 
70 lb x10x4
 
All of the Olympic bars were in use, so I made best use of the equipment available. Hopefully, I can get access to one of the Olympic bars when I get back to the gym this week. 
 
When I exercise again, I'll be lifting heavy weights.
 
I'll keep you posted.
 
 
 
But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14
 
 
 
"Barbell Floor Press Challenge Week 60" copyright © 2019 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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Barbell Floor Press Cardiovascular Training Workout

by

Joseph

 

I did not go to the gym last week, but I  still found time to exercise. I decided to write this entry about mowing my lawn with a manual mower. It takes a great deal more effort to cut grass using your own power rather than a gas powered machine. I am grateful for functional strength, being able to move about and do things because there are millions upon millions of people who are unable to do so.

When I return to the gym, I'll be lifting heavy again.

I'll keep you posted.

 

But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14

 

"Barbell Floor Press Cardiovascular Training Workout" copyright © 2019 Living Fit, Healthy and Happy(SM). All Rights Reserved. 

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