CSD StrongDad Program: Jan. 1, ’14 – Get The New Year Started Right With New Gym PRs!

LiftingMyselfStrength


Sam’s Lesson: Working Out Doesn’t Stop Damage To The Body, But May Help Withstand Against More Damage To The Body

Sam didn’t tell me his age straight away, but told me that he had a heart attack in the gym. I could tell a bit by his speech, but this guy was pretty ripped to be “older”, and he said that he had been training for 40 years and used to compete in bodybuilding contests. Then, when he told me he was 70 years old, my mouth dropped! First, because he didn’t look that old. Second, here was a guy that had a heart attack in the gym, lost 88 lbs., and still comes in to get his workout on. I think the lesson from Sam is simple. Working out may not keep heart attacks from happening, strokes from happening, diabetes from coming, etc., because our body’s get old and are not designed to live forever. But working out will help you bounce back after suffering injuries, illness or medical trauma. I’ve experienced this on a lessor scale as I never missed a planned workout after breaking my hand and wearing a cast for six months. Four years later, my left arm is only one rep weaker than my right, and people gave me props on the gym for still coming, cast and all, day after day. Then here’s Sam, a guy that was determined to not let something that has already changed his life, take more of his life away from him.

It’s a New Year, and today many are hitting the gym for the first time in months. After a couple of weeks, if they didn’t drop out because they are so “busy”, many will drop out because they will begin having joint pain from either improper form, doing too much too soon, or maybe just because their body is getting older and can’t do as much as they thought.

That’s NO EXCUSE. If anything, it should make you want to go back and be even more determined, but wiser. Look at your kids. Aren’t they worth the “rehab”? If your knee, back, shoulder hurts, don’t you want to be able to run or throw the ball with them or your grandkids? If you were an athlete and we’re being paid an easy million to come back after a major surgery, you know you would do it. So how much is playing with them worth?

Sadly, and from what I’m seeing more as I get older, somebody’s going to get the exercise in. It’ll either be you now, or your kids/grandkids pushing you in a wheelchair.

If Sam didn’t stop because of a heart attack, you and I really have no excuse. So be determined that if you are working out again to start the New Year, that nothing will get in your way. NOTHING!

Now Happy New Year to me as I set new PRs for Rack Pulls and Hammer Lat Rows!

Weight: 221.5

Sleep: 7 hrs.

Wed, Jan 1, 2014
Exercise Weight
(lb)
Reps Rest %
1RM
%
Ttl Weight
1 Rack DeadliftsBAM!!! Happy New Year To D!

1RM: 645

Ttl Weight: 7,625

Ttl Reps: 25

Avg Weight: 305

1 135 × 5 90 21% 8.9%
2 225 × 5 90 35% 14.8%
3 275 × 5 90 43% 18.0%
4 315 × 3 90 49% 12.4%
5 365 × 1 90 57% 4.8%
6 405 × 1 90 63% 5.3%
7 455 × 1 90 71% 6.0%
8 495 × 1 90 77% 6.5%
9 545 × 1 90 84% 7.1%
10 595 × 1 90 92% 7.8%
11 645 × 1 90 100% 8.5%

2 Hammer Lat PulldownCan’t fit any more plates on machine!

1RM: 231.4

Ttl Weight: 3,325

Ttl Reps: 30

Avg Weight: 110.8

1 45 × 10 60 19% 13.5%
2 90 × 5 60 39% 13.5%
3 115 × 5 60 50% 17.3%
4 135 × 3 60 58% 12.2%
5 180 × 3 60 78% 16.2%
6 225 × 1 60 97% 6.8%
7 230 × 1 60 99% 6.9%
8 225 × 2 60 97% 13.5%

3 Lateral Raises (Machine)

1RM (1)

Ttl Weight: 2,110

Ttl Reps: 27

Avg Weight: 78.1

1 70 × 12 60 39.8%
2 90 × 7 60 29.9%
3 80 × 8 60 30.3%

4 Cable Crunches (Kneeling)

1RM (1)

Ttl Weight: 1,485

Ttl Reps: 30

Avg Weight: 49.5

1 35 × 12 45 28.3%
2 42.5 × 10 45 28.6%
3 80 × 8 45 43.1%

5 Treadmill Running

time: 0:32:57
distance: 2 mi
avg heart rate: 135
max heart rate: 144

1/1/14 – All exercises (lb)

Workout duration

Total: 0     Cardio: 0:32:57     Other: 0

Total weight 14545 lb
Lats 10950 lb
Lower Back 7625 lb
Side Delts 2110 lb
Abs 1485 lb

Other exercised muscles: Trapezius (Traps), Gluteus maximus (Glutes), Anterior Deltoids (Front Delts), Obliques, Forearm muscles (Forearms), Hamstrings (Rear Thighs), Quadriceps (Front Thighs), Posterior Deltoids (Rear Delts)

CSD StrongDad Program: Dec. 26, ’13 – Lessons From A Gym Guy Named Sam

I appear as an extremely anti-social guy when I’m in the gym. I simply hate for my workout to be interrupted because some dude wants to talk about football or tell me about his life. I usually put my headphones on and keep my head down even avoiding eye-contact with people as I don’t want them to even think that I’m there to socialize.

But every now-and-then, I’m glad I get interrupted, because the real me can come out. 

This day, I was interrupted by an older guy named Sam. I’m going to throw a few nuggets of wisdom Sam through at me in about 15 minutes of conversation.

First, Sam got my attention to tell me that he was very impressed with Rack Deadlift weight. I felt really good and appreciated that compliment and after hearing more of Sam’s story, I appreciated that statement even more! Lillpappa and my uncle put in the me desire to always take the time to soak of the knowledge of older people. When they die, that wisdom dies with them. What a pleasure it is when they stop to teach and tell me things and they don’t even know me. 

So if I can encourage you today, over the next month, find your “Sam”. Find that older person that plants seeds in your life and then they walk away. They leave it up to you to water it and bear fruit in the future. 

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Thu, Dec 26, 2013   0:55 (10:08 AM – 11:03 AM)
  Exercise   Weight
(lb)
Reps Rest %
1RM
%
Ttl Weight
 
 

1 Rack Deadlifts

Felt great!

1RM: 575

12/4/13: 635

Ttl Weight: 7,165

Ttl Reps: 21

Avg Weight: 341.2

1 225 × 5 90 35% 15.7%
2 275 × 5 90 43% 19.2%
3 315 × 3 90 50% 13.2%
4 365 × 3 90 57% 15.3%
5 405 × 1 90 64% 5.7%
6 495 × 1 90 78% 6.9%
7 575 × 1 90 91% 8.0%
8 575 × 1 90 91% 8.0%
9 575 × 1 90 91% 8.0%

2 Machine Seated Rear Raises

1RM: 174.6

12/8/13: 203.3

Ttl Weight: 4,000

Ttl Reps: 25

Avg Weight: 160

1 160 × 12 60 79% 48.0%
2 160 × 9 60 79% 36.0%
3 160 × 4 60 79% 16.0%

3 Shoulder Press (Smith Machine)

1RM: 160

12/20/13: 164.6

Ttl Weight: 1,330

Ttl Reps: 11

Avg Weight: 120.9

1 90 × 5 60 55% 33.8%
2 140 × 3 60 85% 31.6%
3 150 × 1 60 91% 11.3%
4 150 × 1 60 91% 11.3%
5 160 × 1 60 97% 12.0%

12/26/13 – All exercises (lb)

Total weight 12495 lb
Lats 7165 lb
Lower Back 7165 lb
Rear Delts 4000 lb
Front Delts 1330 lb

Other exercised muscles: Trapezius (Traps), Gluteus maximus (Glutes), Lateral Deltoid (Side Delts), Triceps, Pectoralis (Pecs), Rectus abdominis (Abs), Forearm muscles (Forearms), Hamstrings (Rear Thighs), Quadriceps (Front Thighs)