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Post by McLifter on Jan 1, 2015 16:34:04 GMT -5
I will post my first workout of the new year later. I will continue the "Interlake Strength Chronicles" for another year. Looking at variety, outdoor activities, improved cardiovascular health and weight loss. McLifter
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Post by McLifter on Jan 1, 2015 19:21:10 GMT -5
Thu Jan 1/15Cycle - 10 min Step Ups: 10/leg Calf Raises: 12/leg Front Pulldowns: 70kg x 10 Sumo Deads: 62.5kg x 8 Ab Wheel: 10 Four times through this and I have a goooood sweat going. McLifter
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Post by Rehband on Jan 1, 2015 21:51:48 GMT -5
Nothing says dedication like a New Years Day sweatfest at -20
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Post by McLifter on Jan 2, 2015 12:17:48 GMT -5
Well, it wasn't -20C in the HHG but I did go for a snowshoe earlier in the day.
Brock
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Post by McLifter on Jan 11, 2015 17:31:25 GMT -5
Sun Jan 4/15Cycle - 15 min interval Front Squat: 62.5kg x 8 MP: 35kg x 10 2" DB Row: 25kg x 10/arm Ball Crunches: 12.5kkg x 15 Plate Pullovers: 12.5kg x 10 Five times through this cycle non stop. Had a busy week and some laziness creeping in. Split some wood this weekend and then had the first workout in a week. Sun Jan 11/15Band Rotator Cuff Exercises Band Neck work: PB x 2 x 12 all four corners Band Assist Chins: GB x 5 Step ups: x 12/leg Calf Raises: x 15 Sumo Deads off plates: 62.5kg x 8 Ab Wheel: x 10 Five times through this cycle non stop. Good sweating and raised heart rate. McLifter
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Post by McLifter on Jan 17, 2015 19:02:04 GMT -5
Thu Jan 15/15
Cycle - 12 min interval
Front Squat: 62.5 x 8 Band Chin: GB x 5 MP: 40kg x 8 Band Crunch: GB x 25 Incline DB Press: 25# x 10
Five times through this one too.
McLifter
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Post by McLifter on Jan 18, 2015 17:18:59 GMT -5
Sun Jan 18/15Cycle - 10 min interval, 5 min steady Band Assist Chins: GB x 6 Step Ups: x 12/leg Calf Raises: x 15 Sumo Deads off plates: 70kg x 8 Ab Wheel: x 10 Five times through without stopping. McLifter
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Post by McLifter on Jan 25, 2015 15:19:18 GMT -5
Sat Jan 24/15
Cycle - 10 min. KB - 20kg x 8 swings, x 8 C&P, x 8Snatch, x 8 Swing Rope Crunches: 50kg x 4 x 30 Calf Raises: 4 x 15 Cycle - 10 min.
McLifter
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Post by McLifter on Feb 1, 2015 13:31:12 GMT -5
Sun Jan 25/15Cycle - 10 min {Step ups: 5 x 12/leg {Band Chins: GB x 5 x 5 PC & P: 60 x 5 PC & PP: 62.5 x 5 PC: 65 x 5 Deadlift: 125 x 5 Cycle - 10 min Band Crunches: GB x 75 Wed Jan 28/15Cycle - 10 min BW Squat: 5, Goblet Squat: 20kg x 5 {Front Squat: 20 x 8 60 x 8 70 x 8 80 x 8 {Ball Crunches: 10kg x 3 x 25 {Plate Pullovers: 10kg x 3 x 10 Sat Jan 31/15Cycle - 20 min with 10 min of interval in the middle KB Complexes: 20kg x 8/side Swings, 8/side C&P, 8/side Snatch Band Crunches: GB x 80 McLifter
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Post by McLifter on Feb 9, 2015 22:17:18 GMT -5
Sunday Feb 1/15
Cycle - 15 min - 7 min interval
Calf Raises: x 15 MP: 45kg x 10 Sumo Deads: 125 x 5 Ab Wheel: x 10 Five times through this circuit without stopping.
Tue Feb 3/15
Cycle - 15 min - 7 min interval
Step Ups: x 12 Front Pulldowns: 55kg x 15 Calf Raises: x 15 Band Crunch: GB x 30 Five times through this circuit.
Mon Feb 9/15
Cycle - 10 min
Box Squat: BW x 2 x 5, Goblet - 20kg x 3 x 5
FS: 20 x 8, 60 x 8, 72.5 x 8, 82.5 x 8 Ball Crunches: 12.5kg x 4 x 25 Plate Pullovers: 12.5kg x 4 x 10
McLifter
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Post by McLifter on Mar 4, 2015 15:44:09 GMT -5
I've had a few minor training sessions. I will post them up soon but nothing spectacular as I'm still focusing on losing some kilos!
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Post by McLifter on Mar 8, 2015 21:10:26 GMT -5
Wed Feb 25/15Neck work: PB x 2 x 15 all four corners Stretch Step ups: x 12 Calf Raises: x 12 Band Chins: GB x 5 Goblet Squats: 20kg x 5 Band Crunch: GB x 25 Five times through this circuit. Sun Mar 1/15Cycle - 10 min KB Complex: 20kg x 8 Swings, C&P, Snatch OH Squat: Broom x 2 x 5 20 x 2 x 5 30 x 5 40 x 5 50 x 5 MP: 45kg x 7 x 5 (All supersetted with the squats) Ball Crunches: 12.5kg x 50 Tue Mar 3/15KB Complex: 20kg x 8/arm Swing, Snatch, C&P {Landmine: 15kg x 3 x 20 {Landmine Press: 15kg x 3 x 10/arm {KB Swings: 20kg x 3 x 8 Head Halos: 12.5kg x 2 x 20 Sat Mar 7/15Cycle - 15 min interval {Landmine: 15kg x 4 x 20 {Landmine Press: 15kg x 4 x 10/arm {Calf Raises: 12, 3 x 15 {OH Squat: Broom x 2 x 5 Goblet - 20kg x 5 Bar x 5 30 x 5 40 x 5 55 x 5 {MP: 45kg x 6 x 8 Sun Mar 8/15{Step ups: 4 x 12/leg {Band Chins: GB x 4 x 5 {Band Crunches: GB x 4 x 25 PC: 40 x 5 60 x 5 65 x 5 70 x 5 72.5 x 5 Sumo Deads: 72.5 x 5 100 x 5 140 x 5 160 x 5 Conventional - 180 x 5 Stretching McLifter
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Post by daoblen on Mar 9, 2015 14:22:09 GMT -5
How goes the weight loss?
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Post by McLifter on Mar 10, 2015 21:11:16 GMT -5
Slow. But like most people I am my own worst enemy. Consistency in exercise and eating less is a simple enough recipe.................just have to stick to it.
Brock
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Post by McLifter on Mar 10, 2015 21:15:11 GMT -5
Tue Mar 10/15
Band Crunches: GB x 30 Calf Raises: x 15 Front Pulldowns: 50kg x 15 Incline DB Press: 25# x 15
Five times through this and some band stretching for the tight joints.
McLifter
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