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Post by McLifter on Mar 13, 2015 20:51:53 GMT -5
Fri Mar 13/15{Core Blaster: 24kg x 3 x 15 {Calf Raises: 3 x 15 Band Stretching Squat: 20 x 2 x 5 Goblet Squat - 20kg x 2 x 5 45 x 5 60 x 5 85 x 5 100 x 5 125 x 5 140 x 3 Friday night short and sweet after a long week of work. McLifter
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Post by McLifter on Mar 15, 2015 20:27:29 GMT -5
Sun Mar 15/15So, the snow has disappeared within a day around here and I took the dawgs for a good long walk through the unfrozen wasteland, probably at least 1.5 - 2+ miles. Cycle - 10 min. Core Blaster: 24kg x 10 Step ups (low box): Multi directional on this for mobility purposes all four directions Incline DB press: 25# x 10, 30# x 10, 35# x 3 x 10 with Atlas Grips 2" DB Rows: 22.5kg x 10 I went through this five times only increasing the DB press weights. Band Stretching McLifter
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Post by McLifter on Mar 23, 2015 20:31:34 GMT -5
Mon Mar 23/15I spent the weekend splitting and cutting wood so that was my "workout". Neck work: PB x 2 x 15 all four corners Followed up with some band stretching and a set of pressdowns PB x 20 Core Blaster: 24kg x 10 MP: 45kg x 8 Band Assist Chins: GB x 5 I went through this five times follwed up with some Heavy Bag work and more stretching. McLifter
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Post by McLifter on Mar 29, 2015 12:25:01 GMT -5
Thu Mar 26/15{Step Ups: 3 x 12/leg {KB Swings: 20kg x 3 x 10/side {Goblet Squats: 20kg x 3 x 5 {Band Crunches: GB x 8 x 15 Started super-setting with the Goblet Squats and did a set of crunches after each set of the following Squats... Squats: 20kg x 5 42.5 x 5 60 x 5 85 x 5 100 x 5 125 x 5 140 x 5 Followed up with some band stretching. The next few days to Sunday involved some good long walks with the dawgs in the woods. McLifter
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Post by McLifter on Mar 31, 2015 21:05:02 GMT -5
Sun Mar 29/15Cycle 10 min {Step Ups: x 15 {Calf Raises: x 15 {Front Pulldowns: 50kg x 15, 55kg x 15, 60kg x 2 x 15 {Incline DB Press: 30# x 15, 35# x 3 x 15 {Ball Crunches: 12.5kg x 25 Went through this cycle four times. Tue Mar 31/15Split some wood for a warm up PC: 20 x 5 60 x 5 65 x 5 70 x 5 Deads: 70 x 5 100 x 5 140 x 5 160 x 5 180 x 5 Band Crunches: GB x 80 McLifter
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Post by McLifter on Apr 7, 2015 13:50:28 GMT -5
Mon Apr 6/15
After a long day of sitting at the AGM here in St. John's I had a quicky squad session.
BW Squat: x 5 FS - 20kg x 5 Squat: 20 x 3 x 5 40 x 5 70 x 5 90 x 5 110 x 5 130 x 5
FS: 70 x 3 x 5
I Felt more human after that. I've finished the am session and now waiting for the evening session that I'm slated to referee.
McLifter
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Post by jannellevdb on Apr 7, 2015 20:37:34 GMT -5
Nothing like some squats to work out the aches!
Hope you're having a good time out there. I wish I watched some of the lifting this morning. Huge numbers for the women. Holy!
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Post by McLifter on Apr 19, 2015 18:38:03 GMT -5
Sun Apr 19/15Cycle - 15 min {Step ups: 3 x 12/leg {Calf Raises: 3 x 12 {Band Crunch: GB x 3 x 40 Goblet Squat: 20kg x 3 x 5 OH Squat: Broom x 5 20 x 5 40 x 5 Squat: 20 x 5 60 x 5 85 x 5 110 x 5 135 x 5 I managed to contract a cold while in St. John's and it is still hanging on. The only other work out I had was to spot and load a session on Wednesday. It has been a long time since I did that and some of you may have seen my rather large rear in the camera for the lift offs in the bench. Anyway, back in the Interlake and training again. Entries are trickling in for the PSC. McLifter
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Post by McLifter on Apr 25, 2015 15:41:31 GMT -5
Thu Apr 23/15 St. James YMCA
Step ups: 3 X 12leg
KB Complex: 30#KB x 8/arm of Swing, Snatch, C&J
Planks: 3 x 30 sec followed by stretching
Front Squat: 20 x 2 x 5 52.5 x 5 60 x 5 90 x 5 102.5 x 5
PC&P: 52.5 x 5 60 x 3 x 5
Bench: 20 x 15 30 x 8 40 x 6 50 x 2 x 6
Sumo Deads: 60 x 5 102.5 x 3 x 5
Helping Mrs McLifter with some lifting and our nephew and friend who are trying to get into shape.
McLifter
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Post by McLifter on May 3, 2015 12:57:47 GMT -5
Wed Apr 29/15 St James YMCAStep ups: 3 x 15/leg {Ball Crunches: 25# x 4 x 25 {Plate Pullovers: 25# x 4 x 10 Bench: Bar x 2 x 15 95# x 8 115# x 6 135# x 6 185# x 5, 3, 3 Front Squat: Bar x 2 x 5 135 x 5 185 x 5 Squat: 205 x 5 225 x 5 275 x 5 315 x 5 Bentover Row: 95 x 3 x 8 185 x 2 x 8 Sat May 2/15Drag Band Crunch: GB x 75 Bench: 20 x 10 30 x 6 40 x 6 50 x 6 60 x 6 70 x 6 80 x 3 PC: 40 x 2 x 5 60 x 5 Reverse Hypers: 3 x 15 McLifter
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Post by McLifter on May 7, 2015 21:15:39 GMT -5
Sun May 3/15Cycle - 10 min {Reverse Hypers: 3 x 12 {Ball Crunches: 12.5kg x 3 x 25 {Calf Raises: 3 x 15 Goblet Squats: 20kg x 3 x 5 Squat: 20 x 5 40 x 5 60 x 5 80 x 3 100 x 3 117.5 x 5 135 x 5 155 x 6 NSGM: 85kg x 3 x 8 Cycle - 5 min Mon May 4/15Walk {Incline DB Press: 25# x 3 x 8 {Neck Work: PB x 2 x 12 all four corners Bench: 20 x 12 30 x 6 40 x 6 50 x 6 62.5 x 5 72.5 x 5 82.5 x 5 {Front Pulldowns: 55kg x 3 x 12 {Band Crunches: GB x 3 x 30 Rotator Cuff exercise & stretch Thu May 7/15Step Ups: 3 x 15/leg {Calf Raises: 3 x 15 {Band Crunch: GB x 3 x 40 Deads: 60 x 8 120 x 5 135 x 5 157.5 x 5 177.5 x 6 MP: 20 x 8 front & back 40 x 5 52.5 x 5 60 x 5 67.5 x 5 McLifter
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Post by McLifter on May 17, 2015 13:41:04 GMT -5
Mon May 11/15
Cycle - 7 min.
Stretch & warm up
{Goblet Squats: 20kg x 3 x 5 {Band Crunches: GB x 3 x 40
Squat: 20 x 5 40 x 5 60 x 5 90 x 5 115 x 5 127.5 x 3 145 x 3 162.5 x 4
I did a little post work out stretching and then hit the showers. Prior to this workout my left erector was sore and stiff. Moving in certain directions caused discomfort. I was thoroughly warmed up for this workout and although I tried the belt for the last set I took it off as it caused me to be less explosive and tentative so I finished the set without it. However, I did not work out for the remainder of the week with the exception of stretching and mobility exercises. Saturday the back felt good as it does today so I will be training later on.
McLifter
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Post by McLifter on May 18, 2015 13:47:28 GMT -5
Sun May 17/15Cycle - 10 min interval {Calf Raises: 3 x 20 {Ab Wheel: 3 x 10 Incline DB Press: 25# x 15 30# x 15 35# x 15 all with the Atlas Grips Bench: 20 x 15 40 x 6 60 x 6 67.5 x 3 77.5 x 3 87.5 x 4 60 x 10 Deadlift: 60 x 5 120 x 5 147.5 x 3 167.5 x 3 187.5 x 4 Rotator Cuff Exercises & stretch McLifter
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Post by McLifter on May 19, 2015 21:17:17 GMT -5
Mon May 18/15Cycle - 10 min interval {Step ups: 3 x 15/leg {Ball Crunches: 12.5kg x 3 x 25 {Plate Pullovers: 12.5kg x 3 x 10 MP: 20 x 2 x 8 front & back 20 x 5 30 x 5 40 x 5 55 x 3 62.5 x 3 70 x 4 45 x 4 x 10 all with Atlas Grips. Front Pulldowns: 50kg x 15 60kg x 15 70kg x 2 x 15 Tue May 19/15Roller Cycle - 7 min {Calf Raises: 3 x 20 {Core Blaster: 24kg x 3 x 15 Goblet Squat: 20kg x 3 x 5 Squat: 20 x 5 40 x 5 60 x 5 85 x 5 105 x 5 135 x 5 155 x 3 172.5 x 3 Cycle - 8 min. McLifter
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Post by McLifter on May 23, 2015 13:38:14 GMT -5
Fri May 22/15Cycle - 7 min. {Incline DB Press with Atlas Grips: 25# x 15, 30# x 12, 35# x 12, 40# x 10 {Band Crunches: GB x 4 x 25 Bench: 20 x 15 40 x 6 50 x 5 60 x 5 72.5 x 5 82.5 x 3 92.5 x 1 Right shoulder is creaking and popping but it handled the weight. Muscles feel like a triple would have been easy enough but the joint says no. Deadlift: 120 x 5 140 x 5 157.5 x 5 177.5 x 3 197.5 x 3 Rotator Cuff Exercises & stretching McLifter
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