January 25th, 2013 at 2:52PM
Fitness Survey! Win a $50 Gift Card!

Just reposting as we enter the weekend :)

As some of you know, I own a boutique research firm (translation: I work from home) and one of my start up clients is opening a gym. He’s got some pretty novel ideas about group fitness, functional training and the psychology behind working out with your significant other, and I’ve put together a survey to figure out who he should be targeting. If you’ve got 5-10min, and especially if you live in Canada (but anywhere’s fine!), please take the survey and pass it along to anyone else you think might be interested! You can also enter to win a $50 SportChek gift card.

(Side note: If you happen to be a firefighter, police officer, paramedic, in the military or a competitive athlete, I’m particularly interested in hearing from you)

Thank you :)
#sportchek#crossfit#weight training#weightlifting#powerlifting#body building#fitness#fitblr#yoga#swimming#running#health and fitness#work#survey#gift card
August 12th, 2012 at 3:02PM

Muscle Gain 08.12.12: Legs

Finally drafted an enormous report - still some to do, but no more than 8 hours per day, instead of 18.  Hit the gym this morning for a much needed leg workout. I’m a bit behind, but the unplanned rest seems to have helped my hip a little bit (I think I’ll only squat once per week instead of twice), and I’ll do a back workout tomorrow to catch up.

godo2point0
Tracked a workout for 1,045 pts
  • Barbell Squat:
    • 0 lb x 20 reps (+45 pts)
    • 45 lb x 12 reps (+56 pts)
    • 65 lb x 12 reps (+64 pts)
    • 85 lb x 10 reps (+72 pts)
    • 95 lb x 8 reps (+74 pts)
    • 105 lb x 6 reps (+74 pts)
  • One-Leg Press:
    • 120 lb x 12 reps (+47 pts)
    • 160 lb x 10 reps (+52 pts)
    • 195 lb x 10 reps (+58 pts)
    • 230 lb x 6 reps (+59 pts)
  • Barbell Lunges:
    • 50 lb x 20 reps (+111 pts)
    • 50 lb x 20 reps (+111 pts)
    • 50 lb x 20 reps (+111 pts)
    • 50 lb x 20 reps (+111 pts)

2 notes #Muscle Gain#weightlifting#weight training#weights#extreme fitness#hip injury#work#legs#squats
August 9th, 2012 at 12:08AM

Muscle Gain 08.08.12: Chest & Shoulders

Upper body workout first thing this morning (after some oats and fruit), followed by a trip to my family doctor for an MRI referral for my hip.

“Semi-urgent” is 8 weeks for an appointment.

Mine’s “Elective”. Sigh.

godo2point0
Tracked a workout for 957 pts
  • Incline Dumbbell Bench Press:
    • 20 lb x 12 reps (+64 pts)
    • 25 lb x 12 reps (+68 pts)
    • 25 lb x 12 reps (+68 pts)
    • 25 lb x 12 reps (+68 pts)
    • 30 lb x 8 reps (+63 pts) <— Really happy with this PR.
  • Standing Barbell Shoulder Press:
    • 45 lb x 10 reps (+75 pts)
    • 45 lb x 10 reps (+75 pts)
    • 55 lb x 6 reps (+73 pts)
    • 55 lb x 4 reps (+63 pts)
  • Standing Dumbbell Shoulder Press:
    • 20 lb x 10 reps (+73 pts)
    • 20 lb x 10 reps (+73 pts)
    • 20 lb x 10 reps (+73 pts)
    • 20 lb x 10 reps (+73 pts)
    • super set with triceps
  • Triceps Pushdown:
    • 30 lb x 12 reps (+12 pts)
    • 30 lb x 12 reps (+12 pts)
    • 30 lb x 12 reps (+12 pts)
    • 30 lb x 12 reps (+12 pts)
    • super set with standing dumbbells

1 note #Muscle Gain#hip injury#MRI#weightlifting#weight training#weights#fitblr
August 7th, 2012 at 3:09PM

Muscle Gain 08.07.12: Legs

Hip is really starting to bother me again. I have a doctor’s appointment tomorrow for an MRI referral.  It’s super frustrating - sometimes I wonder why I bother weightlifting at all when I can’t squat, but I guess it’s best to just stay the course until I can.

Still, it’s shitty.

godo2point0
Tracked a workout for 1,082 pts
  • Barbell Squat:
    • 0 lb x 20 reps (+45 pts)
    • 0 lb x 20 reps (+45 pts)
    • 45 lb x 12 reps (+56 pts)
    • 55 lb x 12 reps (+60 pts)
    • 65 lb x 12 reps (+64 pts)
    • 75 lb x 10 reps (+67 pts)
    • 85 lb x 8 reps (+69 pts)
  • Dumbbell Bulgarian Split Squat:
    • 20 lb x 20 reps (+65 pts)
    • 20 lb x 20 reps (+65 pts)
    • 20 lb x 20 reps (+65 pts)
    • 20 lb x 20 reps (+65 pts)
  • Barbell Lunges:
    • 40 lb x 20 reps (+104 pts)
    • 40 lb x 20 reps (+104 pts)
    • 40 lb x 20 reps (+104 pts)
    • 40 lb x 20 reps (+104 pts)

#Muscle Gain#hip injury#squats#extreme fitness#weight lifting#weightlifting#weight training#weights#fitblr#legs
August 6th, 2012 at 1:58AM

Muscle Gain 08.05.12: Back

Rack deadlifts today instead of full ones.  Felt my back rounding at 205lbs - couldn’t maintain my form for a second rep, and so put the weight back down.  Wanted to work on pull ups but was just too tired, so I’ll probably add them on to another day this week.

godo2point0
Tracked a workout for 819 pts
  • Rack Deadlift:
    • 95 lb x 12 reps (+49 pts)
    • 135 lb x 12 reps (+64 pts)
    • 155 lb x 10 reps (+72 pts)
    • 185 lb x 8 reps (+85 pts)
    • 205 lb x 1 reps (+47 pts)
    • 155 lb x 10 reps (+72 pts)
  • Lat Pulldown:
    • 70 lb x 10 reps (+24 pts)
    • 85 lb x 8 reps (+26 pts)
    • 85 lb x 8 reps (+26 pts)
    • 70 lb x 10 reps (+24 pts)
  • Seated Cable Row:
    • 70 lb x 10 reps (+35 pts)
    • 75 lb x 10 reps (+36 pts)
    • 75 lb x 10 reps (+36 pts)
    • 75 lb x 10 reps (+36 pts)
  • Cycling (stationary):
    • 0:38:00 || 8.4 mi (+187 pts)

1 note #Muscle Gain#weight training#weight lifting#weights#extreme fitness#deadlifts#fitblr#weightlifting
August 3rd, 2012 at 5:02PM

Muscle Gain 08.03.12: Legs

Big one with Justin today.  Super set dumbbell lunges with my squats since they’re going to be so light for a while, and tried one-leg presses for the first time, which are hard!  Basically want to eat for the rest of the day.

Back workout tomorrow or Sunday!

godo2point0
Tracked a workout for 1,605 pts
  • Barbell Squat:
    • 45 lb x 12 reps (+56 pts)
    • 65 lb x 10 reps (+63 pts)
    • 85 lb x 8 reps (+69 pts)
    • 95 lb x 6 reps (+69 pts)
    • super set with lunges
  • Dumbbell Lunges:
    • 25 lb x 12 reps (+89 pts)
    • 25 lb x 10 reps (+86 pts)
    • 25 lb x 8 reps (+83 pts)
    • 25 lb x 6 reps (+78 pts)
    • super set with squats
  • One-Leg Press:
    • 115 lb x 12 reps (+46 pts)
    • 140 lb x 10 reps (+49 pts)
    • 160 lb x 8 reps (+50 pts)
    • 185 lb x 6 reps (+51 pts)
  • Barbell Lunges:
    • 40 lb x 20 reps (+104 pts)
    • 40 lb x 20 reps (+104 pts)
    • 40 lb x 20 reps (+104 pts)
    • 40 lb x 20 reps (+104 pts)
    • walking lunges, super set with step ups
  • Barbell Step Ups:
    • 40 lb x 12 reps || 30 in (+100 pts)
    • 40 lb x 12 reps || 30 in (+100 pts)
    • 40 lb x 12 reps || 30 in (+100 pts)
    • 40 lb x 12 reps || 30 in (+100 pts)
    • super set with barbell lunges

1 note #Muscle Gain#weight training#weight lifting#weights#legs#squats#justin#extreme fitness#personal training#weightlifting
August 2nd, 2012 at 2:52PM

Muscle Gain 08.02.12: Shoulders & Core

A bit haphazard today, but operating on 4 hours of sleep, so I’d be happy with anything.

Legs with Justin tomorrow after what I plan to be a full night’s sleep!

godo2point0
Tracked a workout for 764 pts
  • Push Press:
    • 50 lb x 10 reps (+42 pts)
    • 50 lb x 8 reps (+41 pts)
    • 50 lb x 10 reps (+42 pts)
    • 50 lb x 10 reps (+42 pts)
    • super set with burpees
  • Burpee:
    • 10 reps (+29 pts)
    • 10 reps (+29 pts)
    • 10 reps (+29 pts)
    • 10 reps (+29 pts)
    • super set with push press
  • Standing Dumbbell Shoulder Press:
    • 20 lb x 10 reps (+73 pts)
    • 20 lb x 10 reps (+73 pts)
    • 20 lb x 10 reps (+73 pts)
    • 20 lb x 10 reps (+73 pts)
  • Upright Barbell Row:
    • 40 lb x 10 reps (+26 pts)
    • 40 lb x 10 reps (+26 pts)
    • 40 lb x 10 reps (+26 pts)
    • 40 lb x 10 reps (+26 pts)
  • Rowing (machine):
    • 0:05:00 || 1000 m (+85 pts)

2 notes #Muscle Gain#weight training#weight lifting#weights#extreme fitness#fitblr#weightlifting
July 31st, 2012 at 4:26PM
The 5 Best Olympic Weightlifting Shoes Under $200 in 2012

Seriously considering, as per Gabe’s suggestion. 

#BlogPostsAsBookmarks
1 note #Gabe#fitblr#olympic#shoes#weightlifting#weightlifting shoes#weights#bookmarks
July 31st, 2012 at 1:36PM

Muscle Gain 07.31.12: Hip Rehab

Did a session with Gabe today, assessing my hip and making sure I’m on the right track with my squats.

While my mobility and alignment are much better, those improvements should mean less pain than there is.  So, Gabe recommends that I get an MRI to see if there’s actually a tear.

Meanwhile, I’m to continue working as I have been, increasing the weight on my squats VERY slowly - like, way slower than I want to.  I’ve got a whole program of warm up exercises to do before I squat, which should prepare things to be as pain-free as possible (providing I take it easy), and if the discomfort in my hip ever stays beyond my workout (like lingers later that day and into the next), it’s full stop.

So, next step is a trip to my doctor for an MRI referral.

godo2point0
Tracked a workout for 759 pts
  • Barbell Squat:
    • 0 lb x 20 reps (+45 pts)
    • 0 lb x 20 reps (+45 pts)
    • 0 lb x 20 reps (+45 pts)
    • 65 lb x 10 reps (+63 pts)
    • 65 lb x 10 reps (+63 pts)
    • 65 lb x 10 reps (+63 pts)
    • 75 lb x 10 reps (+67 pts)
    • 75 lb x 10 reps (+67 pts)
    • 85 lb x 8 reps (+69 pts)
    • 95 lb x 6 reps (+69 pts)
    • 100 lb x 6 reps (+72 pts)
  • Body Weight Lunge:
    • 30 reps (+46 pts)
    • walking
  • Short Bridge:
    • 15 reps (+15 pts)
    • 15 reps (+15 pts)
    • 15 reps (+15 pts)

#Muscle Gain#hip injury#weight training#weight lifting#weights#Gabe#extreme fitness#fitblr#weightlifting
July 27th, 2012 at 1:35PM

Muscle Gain 07.27.12: Chest & Arms

Chest and Arms with Justin today.  Lots of drop sets (as usual) and finally did some bench presses.  Legs and Back tomorrow (since I took yesterday off).

godo2point0
Tracked a workout for 671 pts
  • Barbell Bench Press:
    • 45 lb x 10 reps (+55 pts)
    • 55 lb x 10 reps (+59 pts)
    • 65 lb x 10 reps (+63 pts)
    • 75 lb x 8 reps (+65 pts)
    • 75 lb x 8 reps (+65 pts)
    • 45 lb x 10 reps (+55 pts)
  • Machine Chest Fly (Pec Deck):
    • 45 lb x 10 reps (+13 pts)
    • 35 lb x 5 reps (+10 pts)
    • 25 lb x 5 reps (+10 pts)
    • 45 lb x 10 reps (+13 pts)
    • 35 lb x 5 reps (+10 pts)
    • 25 lb x 5 reps (+10 pts)
    • 45 lb x 10 reps (+13 pts)
    • 35 lb x 5 reps (+10 pts)
    • 25 lb x 10 reps (+12 pts)
    • drop sets
  • Barbell Curl:
    • 40 lb x 10 reps (+20 pts)
    • 30 lb x 5 reps (+15 pts)
    • 20 lb x 5 reps (+14 pts)
    • 40 lb x 10 reps (+20 pts)
    • 30 lb x 5 reps (+15 pts)
    • 20 lb x 5 reps (+14 pts)
    • 40 lb x 10 reps (+20 pts)
    • 30 lb x 5 reps (+15 pts)
    • 20 lb x 5 reps (+14 pts)
    • drop sets
  • Triceps Pushdown - Rope Attachment:
    • 30 lb x 10 reps (+12 pts)
    • 20 lb x 5 reps (+9 pts)
    • 10 lb x 5 reps (+9 pts)
    • 25 lb x 10 reps (+12 pts)
    • 15 lb x 6 reps (+10 pts)
    • 10 lb x 6 reps (+9 pts)
    • drop sets

2 notes #Muscle Gain#weight training#weight lifting#weights#fitblr#arms#chest#bench press#extreme fitness#justin#personal training#weightlifting