Health/Fitness

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 61

by

Joseph

 

When I went to the gym last Tuesday, I decided to do things a bit differently. Here are the results of the workout:

 
Tuesday, July 16, 2019
 
standing barbell overhead press with Olympic bar
 
135 lb x 0 x 1 <---- floor to forehead but that's it
115 lb x 1 x 40s
135 x 1 x 0 <------ floor to forehead only
 
barbell flat bench press (w/o smith machine)
 
115 lb x7x5
135 lb x5x3
135 lb x3x2
 
Even though I was finally able to get an Olympic bar, I just didn't feel like doing overhead presses. Mentally I did not want to do them. So I put the bar back on the flat bench rack and started doing bench presses. This is the first time in many years that I've used a flat bench; not since the days of my old gym have I done this particular exercise. This series was started to record my flat bench progress, largely because I did not feel comfortable using a smith machine to flat bench. 
 
When I joined this new gym, I went through a light set with just the Olympic bar and I did not do very well, my balance was way off, so I set about doing other exercises. Now I'm going to get my flat bench numbers back up to where they're supposed to be. Back at my old gym I did the flat bench at 260 pounds unassisted; I will surpass that amount at this gym.
 
Later I'll do overhead presses again; this happened from time to time all those years ago at my old gym.  When I get back to the gym this week, I'll 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 61" 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 Challenge Week 58

by

Joseph

I had a good workout last week. Here's how it went:

 

Monday, June 17, 2019
 
machine chest press
230 x2x1
200 x5x5
 
machine iso-lateral high row
320 lb (or 160 in each hand separately x5x4, right, 160 lb each hand x5x4 left, 320 simultaneously 3x1)
 
lateral pulldown neutral grip
140 x7x4
140x5x1
 
I had 45 minutes to exercise, so I made the best use of that time. Most of the weights lifted/pulled were the same as Tuesday, March 26, 2019 which was the most recent time I went to the gym prior to Monday, June 17, 2019. I decided to pull both iso-lateral grips at the same time when going for the last set of the day; it required more effort than I expected so I'll be doing this more often.
 
When I return to the gym, I'll have those machine press numbers back up 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 Challenge Week 58" copyright © 2019 Living Fit, Healthy and Happy(SM). All Rights Reserved.
 
 

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Barbell Floor Press Challenge Returning To The Gym

by

Joseph

I'll be returning to the gym next week. The previous week was spent doing cardiovascular exercises. I'm looking forward to working out with heavy weights again. When I get back there, I'll be doing t-bar rows, overhead presses and the other exercises that I enjoy. 

 

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 Returning To The Gym" copyright © 2019 Living Fit, Healthy and Happy(SM). All Rights Reserved.

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Barbell Floor Press Challenge Cardio Exercise Workout Before Weightlifting

by

Joseph

I will be returning to the gym very soon. In the meantime, I set aside time for stair climbing. Aerobics is no substitute for heavy weight training, but it is still exercise. I will be putting in a lot of strength training workouts, so the cardio is a decent prep in and of itself. 

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 Cardio Exercise Workout Before Weightlifting" copyright © Living Fit, Healthy and Happy(SM). All Rights Reserved. 

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Barbell Floor Press Challenge Week 57

by

Joseph

At last! I was able to exercise at the gym and these are the results of the workout:

 

Tuesday, March 26, 2019
 
machine overhead press
 
230 lb x 5x1
230 lb x 3x1
 
machine iso-lateral high row
 
320 lb (or 160 in each hand separately x5x5, right, 160 lb each hand x5x5 left)
 
lateral pulldown neutral grip
 
130 lb x10x3
140 lbx6x2
 
gym walk for 10 minutes at moderate pace
 
I lifted heavy, but I was disappointed with my machine overhead press performance; my left shoulder fatigued after two mere sets which is far below normal for me. I have to chalk it up to not working out at the gym for well over a month. 
 
I also opted to skip the t-bar rows because I did not have the energy for that exercise, but I did manage to walk the basketball court for ten minutes, so in the end, it was a lack of motivation. I must do better.
 
I intend to return to the gym this week, too, and I'll be lifting 330 pounds on the machine iso-lateral row and going higher on the machine overhead press as well.
 
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 57" copyright © 2019 Living Fit, Healthy and Happy(SM). All Rights Reserved.
 
 
 

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