Motivation

Barbell Floor Press Challenge Week 51

by

Joseph

 

I was finally able to exercise at the gym. Here are the results of the work out:

 

Tuesday, January 15, 2019

 

machine iso-lateral high row

 

295 lb (or 147.5 lb in each hand separately x5x5 right, 147.5 lb each hand x5x5 left)

315 lb (or 157.5 lb in each hand separately x5x5 right, 157.5 lb each hand x5x5 left)

 

t-bar row (traditional)

 

180 lb x6x5 <---- 5 sets x 6 reps

 

machine overhead press (also called incline press)

225 lb x5x1

 

I went lighter on the t-bar rows but lifted more weight on the machine iso-row, and lifted within 5 pounds of what I had on the machine overhead press on October 23, 2018. I opted against the standing barbell overhead press with Olympic bar and focused my attention on rapid alternations between the t-bar row and iso-row.

I limited my rest between sets to 60s and then started back up again; I will be doing this more often as it is was very useful in my old heavy weight lifting gym.

I did a set of machine overhead presses simply because I have not done that exercise in a while.

It felt good to work out with heavy weights again.

When I get back to the gym later this week, I'll do the standing barbell overhead press with Olympic bar at 140 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

 

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Barbell Floor Press Challenge Week 50

by

Joseph

 

I did not go to the gym this week, but that didn't stop me from doing cardio and functional strength workouts. Here is a summary of what I did: 

Stairclimbing

Dips

Inclined Pushups

Snow Shoveling

 

I have an iron gym workout bar that I used for my functional strength training exercises; this inexpensive piece of equipment is a must have for times when you want to srength train at home, on business trips or vacations. I did the dips and inclined pushups between stairclimbing sets.

Most of you are probably recovering from the winter storm that has made its way across the continental United States over this past weekend.

Clearing a safe path for pedestrians means getting out the snow shovel and doing some serious snow removal. Packed snow can be very heavy, and continuous repetitions of "scoop, lift and toss" make for a good functional strength training workout. But a word of caution to anyone thinking about snow shoveling: if you are not in good physical shape, you should avoid shoveling snow until you have consulted with a health care professional. Shoveling snow can increase heart attack risk in people with a familial history of heart disease.

When I return to the gym, I'll do the Olympic barbell overhead press and other exercises at the same level that I have recently.

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

 

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Barbell Floor Press Challenge Week 49

by

Joseph

I did not get to the gym last week, so I did cardio. I did lots of stair climbing and this kept me from becoming sedentary during the holiday season. I miss my heavy lifting so I'm looking forward to getting back to the gym. I'll be doing the standing barbell overhead press with Olympic bar at the same weight I have recently. Heavy lifting is fun and healthy for me.

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

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Barbell Floor Press Challenge Week 48

by

Joseph

I did not get to the gym last week but that did not stop me from exercising. I did stairclimbing throughout the week; this exercise provided me with a solid cardio workout that burned off extra calories. 

I do look forward to returning to the gym this week; New Year's is coming up this Tuesday so my gym will be closed but I I hope to get there for weight training the day after. 

When I get back to the gym I'll be doing the standing barbell overhead press with the Olympic bar at the weights I had most recently.

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

 

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Barbell Floor Press Challenge Week 47

by

Joseph

 

I was unable to make it to the gym this week, but I did improvise. I did stair climbing throughout the previous week. This provided me with a cardiovascular workout and thus, helped me to stay active when not weightlifting. Due to the holidays and shortened gym hours, I'll be doing cardio again this week. When I return to the gym, I intend to lift at the weight level of December 5, 2018. 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

 

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Barbell Floor Press Challenge Week 46

by

Joseph

 

I had a decent workout last Monday. I was only able to get to the gym for one day, so I had to make the best of it. Here are the results: 

 

Tuesday, December 11, 2018

 

standing barbell overhead press (Olympic bar)

 

140 lb partial (to chest)

 

t-bar rows (traditional)

 

90 lb x 10x1

180 lb x 3x1

135 lb x10x5

 

machine iso-lateral high row

 

270 lb (or 135 lb each hand separately x5x5 right, 135 lb each hand x5x5 left)

 

My muscles had not yet recovered enough to execute the standing barbell overhead press and hold with the Olympic bar; I got as far as my chest then set the weights down. I decided not to push it, but will allow myself to rest up for next time.

The t-bar row went fairly well, but I performed more reps at a lower weight than I did heavier weights when compared to Wednesday, December 5, 2018.

The machine iso-lateral high row was the only exercise that I performed at the same weights and for the same number of reps as Wednesday, December 5, 2018.

I hope to get to the gym this week and lift at the same number of reps and weights as that day. 

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

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Barbell Floor Press Challenge Week 45

by

Joseph

 

I had a couple of good workouts last week. Here are the results of the workouts:

 

Tuesday, December 4, 2018

standing barbell overhead press (Olympic bar)

140 lb x4x30s

140 lb partial but not overhead (from the floor to my shoulders)

140 lb x1x30s

 

standing dumbbell side hold

110 lb in each hand x 5x 30s

 

t-bar row (traditional)

135 lb x5x10 (5 sets x 10 reps)

 

standing dumbbell front arm raise

20 lb x5x5 (left)

20 lb x5x5 (right)

20 lb x5x5 (both arms simultaneously)

 

standing one arm dumbbell bicep curl (resting my elbos on the back of a reclining workout bench)

30 lb x2x1 (left)

30 lb x2x1 (right)

 

Wednesday, December 5, 2018

t-bar row (traditional)

135 lb x 3x10

180 lb x 3x6

200 lb x 1x2

 

seated abdominal crunch

5x1

 

machine iso-lateral high row

90 lb x1x1 (both hands simultaneously)

180 lb total (or 90 lb each hand separately x2x10 right, 90 lb each hand x2x10 left)

270 lb total (or 135 lb each hand separately x2x10 right, 135 lb each hand x2x10 left)

310 lb total (or 155 lb each hand separately 1x10 right, 155 lb each hand x1x10 left)

 

As you can see, I performed some exercises that I haven't done in a very long time and even added in a new one. I want to spend a little time talking about the iso-lateral row; I have never performed this exercise before joining this gym. From a seated position, I take hold of two grips positioned above my head and pull them down until they are parallel to my pectoral muscles; I did one set by pulling both grips simultaneously but then I did the exercises separately. It's a good exercise for the upper back, deltoids and even biceps. 

I enjoy heavy lifting! The standing barbell overhead press with the Olympic bar is great; I'm pressing at the weights I had years ago, and the t-bar row is good, too. I will again be lifting at 235 pounds and higher very soon. 

For the standing barbell overhead press with the Olympic bar, I'll stay at 140 pounds for a little longer then go back up to 145 pounds; I will lift more on the t-bar row and iso-lateral high row in a very short time to come.

As with all of my lifts, 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

 

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Barbell Floor Press Challenge Week 44

by

Joseph

 

I had a very short workout last week. Here are the results of what happened during the exercise:

 

Wednesday, November 28, 2018

 

standing barbell overhead press (Olympic bar)

 

140 lb x2x30s

 

140 lb partial but not overhead (from the floor to my shoulders)

 

The standing barbell overhead press with the Olympic bar was the only thing that I was able to do last week, but I'm happy with the fact that this was the first time since my old gym that I was able to lift that much weight over my head. I just picked the weight off the floor and pressed it overhead. It felt good to do that. There are millions and millions of people who are unable to even walk, let alone participate in heavy lifting so I am fortunate that I accomplished so much last Wednesday.

When I return to the gym, I intend to perform more reps at this weight and get in some dumbbell side arm grips at 100 pounds and do some t-bar rows at 120 pounds and one arm dumbbell rows at 100 pounds, too. 

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

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Barbell Floor Press Challenge Supplemental Entry Post

by

Joseph

I did not go to the gym this week. The week off allowed my body to recover from workouts of the previous week. When I return to the gym, I intend to continue with the heavy lifting. The standing barbell overhead press with the Olympic bar is progressing nicely and I must lift even more, the t-bar row, and seated overhead press are also good; I must incorporate dumbbell front arm and side arm raises, soon. It is very important to lift 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

 

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Barbell Floor Press Challenge Week 43

by

Joseph

 

The workout last week was very good. Here are the results:

 

Monday, November 13, 2018

 

standing barbell overhead press (Olympic bar)

135 lb x5x30s

 

seated machine overhead press

235 lb no go

200 lb x 4x5

220 lb no go

210 lb x2x5

 

t-bar row traditional

70 lb x10x1

95 lb x10x4

100 lb x10x1

 

I focused on upper body compound lifts, and did very well. The right side of my body is slightly stronger than the left side , which affects the amount of weight that I'm lifting. With regards to the seated overhead press, back at my original gym, I progressed to over 400 pounds in the span of just over one year, I must do that here as well. 

The standing barbell overhead press and hold is a lot of fun, I did not lift at 140 pounds because I wanted to focus on the amount of time I was holding the weights over my head. In a short time, I will increase the amount that I'm lifting in that exercise.

The t-bar row went nicely, I increased the amount that I lifted last week and it was good fun. I lifted 270 pounds at my original gym and I intend to go well beyond that. 

Eventually, I'll add deadlifts to the routine, there is a deadlift station at this gym and I'm looking for a way to do the barbell floor press exercise, too. It feels good to be able to perform the heavy lifts that I enjoyed at my original gym. Thanks to muscle memory, the lifts are coming back relatively easy and I will surpass what I achieved back at my original gym.

I may not be able to get to the gym this week due to a heavy work schedule prior to Thanksgiving, but when I do return to the gym, I'll be going for 140 lb x5x30s on the standing (Olympic) barbell overhead press.

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

 

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