CrossFit Langley Deadlift - New 383 Pound 9 Rep PR

Last year in November I did one of my last one Rep PR's (Personal Record or Best). It was for a deadlift and I did one rep at 403 pounds, at that time I was about 180 pounds. Following that PR I had several injuries, mostly small muscle tears and decided that one rep max attempts where no longer for me and so I now shoot for sets that are no less than 6 reps, or at least I shoot for no less than 6 so even if I only get 3-4 reps I am not hitting my max weight and playing it a bit safe in terms of avoiding injuries.

With all that said, I can still push myself and so in this video I take a weight that was only 20 pounds away from my one rep max and I achieved 9 reps. This tells me that I am getting stronger and this is always the goal, be better than you where yesterday, even if it's only just slightly :)

One of the reasons I feel I am getting stronger is because I have been working very hard doing a lot of weight lifting at my gym and I have been eating lots, I actually gained close to 20 pounds in just under three months and in this video I weighed in at 199 pounds that morning.

This Deadlift video was filmed at the CrossFit Gym I go to in Langley called Langley CrossFit, and was part of a three section workout that included:

Warmup 4 Rounds:

• 5 Bar Deadlifts
• 4 Ring Rows
• 10 Lunges
• 20 Second Arm Hangs

Main Deadlift Workout:

• Deadlifts 8x8x8x8
• Warmup - 135 x 8
• 225 x 8
• 275 x 8
• 313 x 8
• 383 x 9
• 6 Box Jumps in-between Sets

5 Round Metcon Workout: 

• 8 x Straight Leg Deadlifts with  (65 Pounds Dumbbells)
• 12 Box Step-ups
• 10 Lunges
• 20 Second Plank. 

You can see how this workout effected my heart rate and how many calories I burned by clicking on this link.

Joint Interview with LTRob from It's My Midlife Crisis

I teamed up with LTRob from YouTube Channel "It's My Midlife Crisis" to bring you guys a different kind of video, sort of a joint interview. I have been watching Rob's YouTube videos for some time and really enjoy his somewhat dark sense of humor combined with his take me as I am attitude. Rob has a great story or should I say "reality" going from rock bottom to what some people may say is an example of what a person in their 40's plus can achieve not just physically but also personally.

Most people are not happy with themselves in one way or another yet never actually do anything about it, Rob on the other hand made the changes necessary to become the person he wanted to be.

Here are some of the questions we had for one another asked in this joint YouTube video Interview:

Questions from Mike for LTRob (Part 1):

1. What made you decide to get sober and lose the weight?
2. How have you been able to stay sober and keep the weight off?
3. Thoughts on addictions turning into positive habits?
4. What advice do you have to to other people over 40 who want to improve their fitness and health?

Questions from LTRob for Mike (Part 2):

1. Why is fitness a priority in your life?
2. Were your parents active? What sports did you play?
3. Do you currently participate in a sport?
4. How many people are aware of the fact that you are an international gun dealer?

In (Part 3), Rob and I just Shoot the Breeze...

Please make sure to checkout LTRob's YouTube Channel "It's My Midlife Crisis"

Part 1 of 3 - Questions for LTRob from GetFitOver40 

Part 2 of 3 - Questions for Mike from It's My Midlife Crisis

Part 3 of 3 - LTRob and Mike Shoot the Breeze

Krack Klassic BCABBA Sanctioned Mens Physique Event

Krack Klassic BCABBA Sanctioned Mens Physique "Short"

On March 1st I had the opportunity to go and view a Fitness Contest located near to me over in New Westminster. The show was called the Krack Klassic BCABBA Sanctioned Event and covered the following categories: Men's and Women's Bodybuilding, Men's and Women's Physique, Figure, Fitness and Bikini.

I went to the morning Pre-Judging portion, mainly to see the Men's Physique. I am interested in seeing how developed these guys are since I might compete in a similar show this year in November.

Krack Klassic BCABBA Sanctioned Mens Physique "Open"

I have been trying to put on a bit of size since you need to have a decent amount of muscle for the Physique category, not nearly as much as a true body builder but as you will see in my YouTube video, these guys are pretty built!

Krack Klassic BCABBA Sanctioned Mens Physique "Tall"

I will be doing a test run so to speak to see what I look like now after I trim down just a bit, hopefully to around 190 or so. I have put on about 15 pounds since around Christmas time and feel that I have made some definite strength and muscle gains by keeping my cardio low and my food intake higher. Not all is muscle but a good amount is. My goal is to be leaned up for a June trip to Vegas so I have about three month to strip off 10 pounds of fat which is a very realistic goal and should not be so quick that I will lose any muscle, I may even gain a bit of muscle between now and June :)

Krack Klassic BCABBA Sanctioned Mens Physique "Masters"

Watch my YouTube Video of the Krack Klassic BCABBA Sanctioned Mens Physique Portion:

Sledding-Quading at Tamihi Creek in Chilliwack BC Canada

I was able to get out a few days ago with a bunch of my buddies and get some quading in at one of our favorite spot, Tamihi Creek in Chilliwack BC Canada. I was the first one of us to get a quad, a used 2007 Polaris Sportsman 500 EFI HO. And now three of my buddies all have brand new Polaris Sportsman's, two have the new 570 and one has a 400. To be honest they are a great bike for the money!

Well on this day, it had been snowing pretty much everywhere so it was expected to be riding in snow most of the time. It did restrict us a bit as to where we could ride since the higher we got up the mountain the deeper the snow got and once the snow starts to hit the undercarriage, it's pretty much game over on a quad, that's where you really need a sled (Snow Mobile). Most of the day it felt like we where ridding sleds as it was very slippery and you had to really be on top of the steering to keep the quads on the trails.

We did have to take it pretty easy and there where no major incidents other than when I ejected myself form my quad when it slid into a deep whole. Of course I found the only downed tree around to land on...

If you're into this kind of activity which by the way is a real workout, checkout my YouTube Video.

Fitness for Kids - Get Fit Over 40 Video Requests

This was kind of a different Get Fit Over 40 Video Request since it was in regards to "Fitness for Kids", and isn't this a fitness for people over 40 resource? Well the truth of the matter is that fitness and health is not as age related as some might think. The fundamentals of fitness an health are really all the same, the only difference is that as we get older, our lifestyles change a bit (time restrictions and reordering of priorities) and there can be physical limitations that will change some aspects of how we do fitness.

With that said I received this email Video Request:

"Hey there Mike,

It's the same kid (suppafx) who commented about the “videos for kids” on your Fitbit giveaway. This is something I would really love to see specially dedicated to our age group (13-15). I have never seemed to find videos for kids like me. (I’m a 14 year old guy). Most videos on YouTube usually talk about all this weight losing stuff but THERE IS A BUT, which is that they are dedicated to adults (protein shakes, this supplement, tough exercises). Let me tell you a little about my self and why I want to lose weight.

• I tend to eat for a hobby and not for hunger.
• My name is Gurnoor by the way.
• My choices are bad (pizza).
• I weight 170 pounds and I am 5’9’'.
• I am in high school so time is kind of tight (but recently I started my phys'ed course in high school)

I hope you make a video talking about weightless for teens like me and it would truly help make a positive change in my life. Thank you for your time and how your giving back to your viewers (giveaway)

-Gurnoor Sandhu"

If you would like to request a video, please send me an email using this link.