Motivation

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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Gains Over 40 - My 5,000th Workout

 

Gains Over 40 - My 5,000th Workout
By Andy G

BEEN TRAINING SINCE THE "IRON AGE"?
Q: I've been lifting for about 20 years now, and I often struggle with joint pain and flexibility issues. How can I modify my workouts to still benefit from them?

A: "Age is just a number", some people will tell you. Yeah, tell that to your joints. After some 25 years of training hard and heavy in the gym myself - plates piled on top of one another in my daily battle against the iron - I often surprise people when they learn I'm 46.

Jim Stoppani, Ph.D., author of "Encyclopedia of Muscle & Strength" (Human Kinetics, 2006), co-author of the New York Times Bestseller, "LL Cool J's Platinum 360 Diet and Lifestyle" (Rodale, 2010), says your experience level and goals are the most critical factors of how you train. This is especially true for beginners, he adds, since there isn't much difference in how beginners of different ages should train. But as you become more of an intermediate and advanced lifter, you should start thinking about age-appropriate training. If you're an advanced older trainer, it's time to consider other areas of focus.

MODIFY YOUR ROUTINE FOR ADDED BENEFITS
Because declining hormone levels, specifically testosterone and growth hormone, contribute to a 3%-5% reduction in muscle mass per decade after the age of 25, you likely won't make dramatic changes in your physique regardless of how often you train, Stoppani says. You also won't lose what you have as long as you hit each body part once a week. I suggest incorporating more endurance activities, such as cycling and running, to boost your cardiovascular health, something men in their 40s and older should be concerned about. And in terms of flexibility take on activities that increase your range of motion and flexibility, such as martial arts or yoga. Exercises such as the clean and jerk and the snatch will increase your range of motion, flexibility and balance, since they involve an exaggerated range of motion.

One factor you certainly don't want to take for granted as you age is joint health. In fact, research shows that while heavy training can increase cartilage breakdown, light training can boost joint regeneration, meaning always going heavy is a recipe for sore joints. That's why I recommend alternating heavy and very light workouts for a particular muscle group.

LET YOUR AGE WORK IN YOUR FAVOUR
Maximise your testosterone and growth hormone levels by following these guidelines:

  1. Utilise extended warm-up and cool-down sessions.
  2. If you've been training for many years, back off your training frequently but substitute other physical activities to increase cardiovascular health as well as flexibility.
  3. To maximise testosterone, choose multi joint exercises performed with low to moderate reps (3-8) and longer rest periods (about three minutes), while avoiding high-intensity techniques like forced reps and supersets.
  4. To maximise growth hormone levels, use slightly higher reps (10-15) on multi joint exercises with slightly shorter rest periods (1-2 minutes or less), and use a variety of high-intensity techniques.
  5. Follow every heavy workout for a muscle group with one using very light weights (about 15-25 reps) to stimulate joint recovery.
  6. Use negative training every 2-3 months to stimulate the replacement of old and weaker muscle fibres with new and stronger ones.

There are millions hits on the internet search drive for Wellness - from mental to physical health. It takes quite a bit of research to find any one site that has so much to offer on all these fronts, let alone one that can combine all the needs for your innermost wellness - joy, bliss and beyond. For wellness' sake you can stop looking out there, and take some time for yourself, a sort of one-stop-shop: Balanced Lifestyle Wikipedia.

Also, stay informed about genuine reviews of the trendy products like Lean Belly Breakthrough, Grow Taller 4 Idiots, bioptimizers masszymes and many more to nourish and transform your everyday self.

Article Source: http://EzineArticles.com/expert/Andy_G/2325820
http://EzineArticles.com/?Gains-Over-40---My-5,000th-Workout&id=10032377


Barbell Floor Press Challenge Week 42

by

Joseph

 

I had a very good workout when I went to the gym last Monday. Here are the results:

 

Monday, November 5, 2018

 

standing barbell overhead press (Olympic bar)

135 lb x5x30s

 

fixed T-bar row

45 lb x 5x1

 

I was only able to exercise at the gym on Monday and I wanted to make the best of the abbreviated workout session. I focused my attention on the compound exercises that specifically challenge the core muscles, and they just so happen to be the standing barbell overhead press and an old favorite of mine: the t-bar row.

When doing t-bar rows, I typically put plates on an Olympic bar that is secured under a 45 lb dumbbell so as to prevent the lighter-weighted end of the bar from coming off the floor when I lift the end that has the weight plates, but this time I used a t-bar row machine. This apparatus is mounted to the floor and has a row attached to the front, a pair of foot holds where you place your feet when performing the exercise; weight plates are added on this end and then you can use a close neutral grip or wide pronated grip.

I opted for the close neutral grip since this is what I had always done when doing my traditional t-bar row lifts. Since it has been a while - and the fact that I had only 45 minutes to exercise, I did a few rows at 45 pounds; it felt good and I'll be increasing the weights soon enough. I was at 270 pounds or so when I did this back at my old gym.

I lifted 135 pounds using the Olympic bar and 45-pound plates; this is the first time that I've lifted this much since the days of my old gym. I can go much higher than 135 pounds and I plan on doing that starting the next time I return to the gym.

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 41

by

Joseph

 

I focused exclusively on the overhead press last week, and had a very good workout. Here are the results: 

 

Monday, Oct. 29, 2018

standing barbell overhead press (Olympic bar)

125 lb x7x30s

 

Regarding the overhead press, I pressed more weight than I have in a long time; last week I lifted 110 pounds with a fixed barbell, but I knew I could do more. When I went to the gym last Monday, I headed straight for the Olympic bars and set weight plates on both ends, then performed the lift. It felt good to press that much weight, and I know that I can do 135 pounds next time and then gradually progress to higher weights and eventually surpass what I lifted back at my original gym: 175 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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I'm living fit, healthy and happy(SM). All Rights Reserved.

 

"Barbell Floor Press Challenge Week 41" copyright © 2018 Living Fit, Healthy and Happy(SM). All Rights Reserved.

 

 

 

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10 Reasons To Lose Weight And Gain Muscle Now

10 Reasons To Lose Weight And Gain Muscle Now by Arthur W. Weiss

If this article caught your attention, it probably means you are ready to admit to yourself that that extra weight you've been carrying around is starting to bother you. That's great! If you feel that way, this is the perfect time to finally go ahead and do something about it. Before you start getting all depressed about going on impossible diets and painful exercise routines, let me tell you: it's not as hard as you may think. The only real obligation you'll have is to commit to a new start, a new lifestyle with healthier habits.

Don't believe anyone that tries to convince you that you can lose weight and gain muscle with any kind fast methods or miracle pills. That's a complete lie and even a danger to your physical integrity. This is a gradual process of reeducating yourself and your body, by eating right and increasing activity. The basic formula for losing weight is actually pretty simple: Eat less, burn more fat.

This doesn't mean you have to starve yourself. If your body goes into starvation mode, it will preserve the fat -its emergency storage, and eat away the muscle. You'll need a solid nutrition and exercise plan and a strong focus on your goals. You can rely on your personal physician to help you with this or can you can also investigate on your own. The important thing is that you make the decision to go forward and to stick with it. If you have a moment of weakness, don't worry too much about it, just go back on track.

Here are 10 reasons why you should consider changing your life for the better, losing weight and gaining a thinner, more muscular body:

Health - losing body fat will decrease the risk of developing heart disease, high blood pressure, sleep apnea, joint problems, diabetes and many more problems. Your body is your vessel in this world and if you keep in good working condition, you'll have less limitations and more life to enjoy;

Energy - Lighter meals and exercise will give you so much more energy and agility that you won't even recognize yourself on your daily routine. Everything will get done more easily with time to spare;

Good mood - besides improving your physical fitness, exercising decreases the stress hormones and increases the release of endorphins in the brain - the natural anti-depressants produced by the body ;

Organized life - planning meals and times to work out, will also permit you to get your life more organized. If it helps, you can also keep a diary of your activities so that you can analyze your progress every week ;
Focus - Maintaining focus on your goals and new habits is essential to succeed - in this plan and in other areas of your life;

Personal appearance - You won't dread looking in the mirror anymore. You know you'll begin to see the results of your hard work in no time;

The opposite sex - Yes, your personality will always be more important than your looks, but you'll definitely get more attention from the ladies with your new and improved self;

Self Esteem - Once you realize that, in spite all your doubts, you are achieving results, you will improve the way you see yourself;

Pride - You'll be proud of your achievements and your self confidence will rise ;

Admiration and respect - People will acknowledge your efforts and respect you more. Some of them will even ask you for advice on how to do the same.

Are you inspired yet? Go ahead, put it on paper and sign it. Hang it on the wall and read it as many times has you need. Visualize the new you. Imagine yourself doing things you can't do right now, because you're overweight. Go for it and don't look back.

I was once a seriously skinny guy until I learned a no nonsense muscle building method which changed my life.

Read more about how to build muscle.

Article Source: https://www.articlesphere.com/Article/10-Reasons-To-Lose-Weight-And-Gain-Muscle-Now/261375


Barbell Floor Press Challenge Week 40

by

Joseph

Last week I had a couple of good workouts at the gym. Here are the results of those workouts:

 

Tuesday, Oct. 23, 2018

seated machine press

230 lb x5x2

210 lb x5x2

 

fixed barbell standing overhead press and hold

110 lb x5x30s

 

Saturday, Oct. 27, 2018

fixed barbell standing overhead press and hold 

110 lb x7x30s

 

farmer's walk 

100 lb dumbbells in each handx3

 

dumbbell shrugs

45 lb dumbbells in each hand x25x5

 

machine lateral pull down

110 lb x6x1 pronated grip

110 lb x10x4 pronated grip 

110 lb x10x5 supinated grip

 

Last Tuesday I was dealing with the effects of an autumn cold so I had an abbreviated workout and I went with 110 pounds; still, I was pleased with the results.  The workout last Saturday was better; I had planned to lift heavier but the Olympic bars were all taken, so I had to go with the heaviest fixed barbells that were available which just so happened to be 110 pounds;  although this was five pounds less than my planned weight it felt good to be exercising. 

I also carried heavier dumbbells for my farmer's walk exercise and I plan to gradually increase the amount up to and even beyond what the gym of five years ago had to offer (120-pound dumbbells). 

I'll gradually work in other exercises including deadlifts, t-bar rows, bent over rows and the other exercises that I enjoyed so much.

Next week, I plan to lift heavier than 110 pounds when I do the standing barbell overhead press and hold. 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 39

by

Joseph

 

I was able to get to the gym only once last week, and I had a pretty good workout. Here are the results:

 

Tuesday, Oct. 16, 2018

seated machine chest press

230 lb x5x4

230 lb x no go

200 lb x5x2

 

standing fixed barbell overhead press

100 lb x5x2

100 lb x4x1

100 lb x3x1

100 lb x4x1

100 lb x3x1

 

farmer's walk

95 lb dumbbells in each hand x2

 

Olympic barbell and weight plate arm press

45 lb x2

 

I do well with everything I set out to do; it has been many years since I have truly worked out with heavy weights - free weights and my body can feel the difference. I'm most pleased with the barbell overhead press and I will lift above 100 pounds the next time I get back there. In fact, I plan to lift 115 x 5 and then start using the Olympic bar again. I'm going to follow the same format as when I first started working out with free weights at my original gym way back before I started this website.

The gym I had been using for the past year is okay, but my strength training posts from years ago were written when I was exercising at a facility that emphasized strength training (they did have cardio machines for folks who liked cardio but they also had an entire section devoted to very serious weight training, and the gym I just joined is very similar to it).

Okay, so it's 115 for 5 next time. 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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