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Post by McLifter on Jun 7, 2015 18:37:34 GMT -5
Tue May 26/15
{MP: 20 x 8 front & back, 20 x 8, 30 x 5, 40 x 5 50 x 5 60 x 5 67.5 x 3 75 x 3 {Landmine: 24kg x 3 x 15
Squat: 20 x 3 x 5 40 x 5 60 x 5 72.5 x 5 90 x 5 110 x 5
Sat May 30/15
Neck work: PB x 2 x 15 all four corners
Bench: 20 x 2 x 15 40 x 5 47.5 x 5 57.5 x 5
Deadlift: 60 x 5 85 x 5 105 x 5 125 x 5
Rotator Cuff Exercises & stretches
Side Bends: 40# x 10, 15
Stretching
Mon Jun 1/15
Cycle - 5 min. Stretch
MP: 20 x 8 Back & front 20 x 5 32.5 x 5 40 x 5 47.5 x 5
Band Crunch: GB x 3 x 40
Goblet Squat: 20kg x 3 x 5
Squat: 20 x 5 40 x 5 60 x 5 100 x 5 122.5 x 5 140 x 5 157.5 x 6
NSGM: 60kg x 20
A little late on the entries but here are my workouts.
McLifter
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Post by McLifter on Jun 13, 2015 19:29:02 GMT -5
Sun Jun 7/15 A Day of OUCH!!
Cycle - 10 min
{Calf Raises: 3 x 15 {Ab Wheel: 3 x 10
Bench: 20 x 15 35 x 6 45 x 6 57.5 x 5 65 x 5 75 x 5 85 x 6
Deads: 60 x 5 100 x 5 140 x 5 160 x 5 182.5 x 4 On the fifth rep my left hamstring popped/pulled! I felt it on my mid hamstring slightly and more prominently at the insertion on the hip under the Glute! So needless to say I am in rehab mode now. The weight was not an issue I guess this had just had enough. I was warm and thought I was loose enough.
Now I am getting very well acquainted with my new purchase "Becoming A Supple Leopard".
McLifter
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Post by McLifter on Jun 22, 2015 9:32:44 GMT -5
It has been two weeks since the injury and things are getting better. Mobility is not 100% but range of motion is getting better. Sitting really sucks which is what I do most of the day with driving and meetings. So, walking and stretching is a big part of the day along with rolling and band work to address the flexibility and strength.
McLifter
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Post by McLifter on Jul 21, 2015 8:33:52 GMT -5
Started to do some more focused training this week. I will post up the piddly workouts later. Very inspirational refereeing at the North American Powerlifting Championships! There was a lot of excellent lifting and Canada did well.
McLifter
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Post by McLifter on Jul 30, 2015 21:41:51 GMT -5
Sun Jul 19/15
{Calf Raises: 4 x 15 {Ball Crunches: 12.5kg x 4 x 25 {Plate Pullover: 12.5kg x 4 x 12
{BW Squat: 3 x 5; Goblet 20kg x 2 x 5 {KB Swing: 20kg x 4 x 8/side {SLDL: 20 x 8, 45kg x 3 x 8
Stretch
Sun Jul 26/15
Cycle 10 min interval
{Step Ups: 4 x 10/leg {Calf Raises: 4 x 15 {Band Crunches: GB x 4 x 30
{Box Squat: BW x 4 x 5 {SLDL: 45kg x 4 x 10 {KB C & P: 20kg x 4 x 8/side
Squat: Bar x 2 x 5
Stretching and flexibility work
Tue Jul 28/15
{Calf Raises: 3 x 15 {Landmine: 12.5kg x 3 x 20 {Landmine Press: 12.5kg x 3 x 10
Landmine Row: 12.5kg x 3 x 10
Stretching & Mobility
I received the results of my MRI for the left ankle and right knee this week. Tendonitis in the left ankle and tendonitis in the quadriceps tendon on the right knee along with a medial meniscus tear. "What a drag it is growing old", Rolling Stones.
McLifter
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Post by thebruce on Aug 5, 2015 14:29:28 GMT -5
new purchase "Becoming A Supple Leopard". We all want to see pics of the leotard you bought to go with the Supple Leopard. I wish to see much sled work single leg work pull ups and dips in here oh master of disaster.
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Post by McLifter on Aug 11, 2015 8:39:23 GMT -5
I'll start to look like a WWE wannabe if I get into a leopard print singlet or tights but, if that is what the people want.......................................
Yes, dragging, mobility and move, move, move!
McLifter
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Post by McLifter on Aug 22, 2015 14:47:33 GMT -5
Aug 6/15
{Step Ups: 4 x 10/leg {Calf Raises: 4 x 15
{Squat: BW x 3 x 5 25 x 5 60 x 3 x 5 90 x 3 {Bench: 20 x 20, 3 x 10, 45 x 3 x 6
Band Crunch: GB x 80
Sun Aug 9/15
Stretching & warm up/mobility
Deads: 60 x 8, 5, 5
SLDL: 60 x 6
Calf Raises: 3 x 20
Band Torture (Squat) - 10 min. This is what I've chosen to call this beauty courtesy of Jason Hallock at Riverbend Physiotherapy. Suspend a Band from the top of the cage and wrap it behind your back, under your arms. Sit down into a full range squat. The band helps keep a FOB like me from falling over. Maintain the position for 10 minutes hence ... the torture part. Improves mobility in the low back, hips and knees. This is the position you see most litte kids squat into when they check something out on the ground. It IS helping!!!
Band Crunches: GB x 85
Tue Aug 11/15
Mobility work
Band Torture - Squat 10 min.
Tricep Ext: 25# x 3 x 10/arm
Band Crunch: GB x 80
Squat: 60 x 5 x 5
Wed Agu 12/15
Band torture - 10 min.
Band Crunch: GB x 80
Squat: 60 x 2 x 5 80 x 2 x 5
KB Press: 20kg x 4 x 8/side
Mobility & Stretch
Sat Aug 15/15
Band Torture - 10 min.
{Squat: 30 x 5, 60 x 5, 80 x 5, 90 x 5, 100 x 5, 100 {KB Press: 20kg x 4 x 8/arm
Ab Wheel: 3 x 10
Band Mobility Work
Sun Aug 16/15
Band Torture - 10 min.
{MP: 20 x 8 front & back, 30 x 8, 40 x 5, 50 x 5, 60 x 5 {Band Crunch: GB x 5 x 25
Band Mobility work
Monday & Tuesday were write offs as work was long and tiring. Physio and an intense massage for the injured hamstring on Wednesday and the advice to rest for two days brings me to Saturday. Just getting ready to head to the basement on a rainy weather warning day.
McLifter
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Post by McLifter on Aug 23, 2015 11:43:47 GMT -5
Sat Aug 22/15{Balance - 4 x 1 min./leg (Physio to strengthen the ankle) {Calf Raises: 4 x 15 SLDL: 40 x 8 60 x 8 65 x 4 x 8 Bench: 37.5 x 2 x 6 45 x 5 55 x 5 65 x 5 70 x 5 Pitiful I know but there is no pain in the right shoulder right now and the pressing feels good. Still a major weakness there but......that is the way she is at this point in time. Rotator Cuff Exercise & stretch Band Torture - 10 min. Band Crunch: GB x 80 Band Mobility work for ankle and hamstrings McLifter
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Post by McLifter on Aug 23, 2015 18:23:01 GMT -5
Sun Aug 23/15Cycle - 5 min. Band Chins: GB x 3 x 5 Cycle - 10 min. {Balance: 4 x 1min/leg {Band Crunches: GB x 4 x 25 Band torture - 10 min. Squat: 65 x 2 x 5 90 x 5 105 x 5 Band Mobility work McLifter
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Post by McLifter on Aug 27, 2015 0:02:59 GMT -5
Tue Aug 25/15{Balance: 4 x 1 min/leg {Calf Raises: 4 x 15 {Ab Wheel: 4 x 10 Neck Work: PB x 2 x 15/side 20kg x 2 x 12 front & back (Using the Neck Harness) Bench: 20 x 10 40 x 6 50 x 5 60 x 5 70 x 5 75 x 5 80 x 5 Front Pulldowns: 40kg x 15 80kg x 3 x 10 Wed - Went to Physio which involved Ultrasound, mobility and cross firing the joints. Spent the evening doing yard work. McLifter
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Post by McLifter on Aug 29, 2015 14:08:18 GMT -5
Thu Aug 27/15{Balance: 4 x 1 min./leg {Calf Raises: 4 x 15 {Core Blaster: 24kg x 4 x 12 Band Torture - about 8 min. Tried this without the band for awhile and managed only two minutes or so. Went again and then strapped into the band. It's working but it isn't easy. Squat: 20 x 5 60 x 5 85 x 5 105 x 5 115 x 5 125 I did some stretching and Mobility after this. No Birthday workout yet........................maybe later...............maybe not! McLifter
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Post by daoblen on Aug 29, 2015 20:56:47 GMT -5
Happy birthday, Brock. I presume it's today, based on that last post.
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Post by McLifter on Aug 30, 2015 11:09:50 GMT -5
Thanks Kody it was! No workout just house cleaning and then a nice meal and visit with friends and some phone calls from my family.
Brock
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Post by McLifter on Aug 31, 2015 11:12:37 GMT -5
Sun Aug 30/15
Barrel walk - short trail with the dawgs.
{Balance: 4 x 1 min./leg {Ab Wheel: 4 x 10 {Calf Raises: 4 x 15
Bench: 20 x 12 40 x 6 50 x 6 60 x 6 67.5 x 5 72.5 x 5 77.5 x 5 82.5 87.5
2" DB Rows: 25kg x 3 x 10/arm
Stretching and Mobility
McLifter
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