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Post by McLifter on Jan 2, 2016 19:17:40 GMT -5
Sat Jan 2/16So, as the title alludes to this year will be just like starting over as in the reality that in 24 days I will undergo Arthroscopic knee surgery on the right knee (the one I injured in 2012). So, we shall see what the rest of the year brings as I begin rehab after the surgery and work back to a level of mediocrity that I will have to wrap my head around. Cycle - 10 min interval {Balance: 4 x 1 min/leg {Calf Raises: 4 x 15 {Ball Crunch: 12.5kg x 4 x 20 {Plate Pulloevers: 12.5kg x 4 x 10 {Bench: 20 x 15, 40 x 15, 60 x 6, 72.5 x 6, 77.5 x 6, 82.5 x 3, 87.5 x 3, 92.5 x 3 {Front Pulldowns: 40 x 12, 65 x 2 x 12, 75 x 2 x 10 McLifter
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Post by McLifter on Jan 3, 2016 20:39:49 GMT -5
Sun Jan 3/16
PC&P: 40 x 5 50 x 5 60 x 5
Core Blaster: 24kg x 2 x 10
Sumo Deads: 75kg x 8, wider stance x 5. The weight went into the rack as the Missus was doing some pulling too.
Rack Pulls: #3 Pin - 90 x 1 110 x 10 160 x 5 200 x 3 My right hand was opening up and feeling very weak. Indicative of the lack of work that I have done on my pulling and the extent to which the Carpal Tunnel syndrome is affecting my strength in this hand. So, I used straps to get some work.
200 x 3 220 x 3 230 x 3
Planks: 3 x 30 sec.
Mobility exercises.
McLifter
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Post by McLifter on Jan 17, 2016 21:51:50 GMT -5
Mon Jan 4/16Core Blaster: 24kg x 3 x 15 Calf Raises: 3 x 15 Bench: 20 x 2 x 15 40 x 8 60 x 6 70 x 6 80 x 3 87.5 x 3 95 x 3 2" DB Row: 25kg x 3 x 12 Rotator Cuff Exercise & stretch Sat Jan 9/16Planks: 3 x 30 sec Balance: 4 x 1 min/leg Stretch OH Squat: Broom x 3 x 5 Squat - Manta Ray & Box: 25kg x 8 55 x 5 65 x 5 85 x 5 105 x 5 125 x 10 x 2 @ 60 sec rest Sun Jan 10/16Stretching & shoulder Mobility Band Crunches: GB x 80 Bench: 35 x 15 feet up 42.5 x 6 60 x 6 65 x 6 72.5 x 6 80 x 3 85 x 3 90 x 3 95 x 3 Board Press III Board - 100 x 3 110 x 3 Front Pulldown // grip: 75kg x 4 x 12 Rotator Cuff Ex & stretch Tue Jan 12/16Rack Pulls: #2 Pin - 25kg x 10 125 x 8 155 x 5 185 x 2 x 3 205 x 3 x 3 One Arm MP: 20# x 8 25# x 3 x 10 Thu Jan 14/16Cycle - 15 min interval Balance: 3 x 1 min/leg {Planks: 4 x 30 sec {Incline DB Press: 25# x 15, 30# x 2 x 15 Sat Jan 16/16Sumo Deads: 80 x 2 x 5 100 x 5 140 x 3 150 x 15 x 1 @ 30 sec rest Planks: 4 x 30 sec Sun Jan 17/16Bench: 20 x 2 x 15 feet up 40 x 6 60 x 6 67.5 x 6 75 x 6 82.5 x 3 - Stopped here dut to pain in the right shoulder and weakness. 2" DB Row: 27.5kg x 3 x 10/arm Rotator Cuff Exercise & stretch Band Crunch: GB x 75 Whew! All caught up!! McLifter
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Post by thebruce on Jan 31, 2016 9:37:02 GMT -5
Nice WO's buddy. Always impressed with the level of power you maintain even when plagued with injuries and of course advancing years. On that note happy healing from your recent knee surgery. I know we can look forward to reading here about the rehab and your progress.
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Post by McLifter on Feb 13, 2016 13:40:08 GMT -5
Thanks Brewster!
More catching up to do...
Wed Jan 20/16
Cycle - 10 min interval
Calf Raises: 3 x 20
OH Squat: Broom x 3 x 5 20 x 5 40 x 5
Manta Ray Squat: 65 x 2 x 5 85 x 5 95 x 5 105 x 5 115 x 5 125 x 5
Banc Crunch: GB x 80
Fri Jan 22/16
Stretching
Goblet Squats: 20 x 4 x 5
OH Squat: Broom x 3 x 5
More Stretching
Sun Jan 24/16
Cycle - 10 min.
Bench: 20 x 15 Reverse Grip - 20 x 10 Back to regular gripping - 40 x 10 50 x 6 60 x 6 all with my feet up 70 x 6 feet on floor and paused 75 x 3 77.5 x 3
{Ball Crunches: 10kg x 4 x 25 {Plate Pullovers: 10kg x 4 x 10
Rotator Cuff Exercise & stretch
Mon Feb 1/16
I had Arthroscopic Knee surgery on Tuesday Jan 26/16. Off work for a week
Walking and straight leg raises as per Surgeon's recommendations
Bench: 20 x 2 x 15 40 x 2 x 10 60 x 6 70 x 6 75 x 6 80 x 6 85 x 2 x 3 with pauses
Incline DB Press: 25# x 15 30# x 15 35# x 15 40# s 15
HLR: 3 x 10
Mon Feb 8/16
Just following Doc's orders and now Jason Hallock at Riverbend Physiotherapy.
Cycle - 10 min Knee Mobility Quad Stretch 2 min.
Incline DB Press with Atlas Grips: 25# x 12 30# x 4 x 15
2'DB Row: 27.5kg x 3 x 10/side
Band Crunch: GB x 75
Daily riding the bike for at least 10 min. Mobility stretches for the knee joint and stretching of the quad. Also walking and now I can start moving a little weight for the legs.
Sue and I are off to Nationals in Regina tomorrow. She is competing in what will cement her 20th year of competitive Powerlifting. I will be officiating and helping out the record high 22 Manitoba lifters going to Nationals this year.
McLifter
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Post by McLifter on Feb 27, 2016 17:27:17 GMT -5
Mon Feb 22/16Cycle - 10 min Plank: 3 x 1 min Incline DB Press: 25# x 15 all presses using the Atlas Grips 30# x 15 35# x 2 x 15 Parallel Grip Pulldowns: 60kg x 3 x 15 Bodyweight Squats: 2 x 5 Mobility Thu Feb 25/16Cycle 12 min {Landmine: 10kg x 3 x 20 {Landmine Press: 10kg x 3 x 10/side MP: 20 x 8 front & back 30 x 5 40 x 5 50 x 5 60 x 8 x 2 45 x 3 x 6 Fri Feb 26/16Cycle - 12 min Balance: 2 x 1 min/leg Band Crunches: GB x 80 Rack Pulls: 35 x 10 120 x 10 160 x 10 185 x 8 Mobility Sat Feb 27/16First long snowshoe since knee operation. Broke trail the whole way since nobody has been on it since January. Needed rest and ice afterwards. Will ride bike for 10 - 12 min later. McLifter
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Post by McLifter on Mar 19, 2016 16:31:04 GMT -5
Sun Feb 28/16Cycle - 13 min {Calf Raises: 3 x 15 {Ball Crunches: 12.5kg x 3 x 15 {Plate Pullovers: 12.5kg x 3 x 10 Squat Torture: 2 x 1 min. (really a mini torture) BW Squat: 5 x 5 Goblet Squat: 20kg x 3 x 5 Parallel // grip Pulldowns: 40kg x 15; 60kg x 2 x 15 Mobility Mon Feb 29/16Cycle - 13 min MP: 35 x 8 45 x 5 55 x 3 60 x 7 x 2; 1 x 3 45 x 2 x 6; 1 x 7 SLDL: 60 x 3 x 10 OH Band Crunch: PB x 2 x 35 Mobility Wed Mar 2/16Cycle - 14 min {Balance: 3 x 1 min./leg {Ab Wheel: 3 x 10 Mobility Sat Mar 5/16Cycle - 15 min. {Calf Raises: 4 x 15 {Step Ups: High Box was too much switched to Blue box (aerobics step) 10, 12, 15 Incline DB Press: 25# x 15 30# x 15 35# x 15 40# x 15 - All with the Atlas Grips Band Crunch: GB x 80 Mobility Sun Mar 6/16Cycle - 15 min interval Balance: 3 x 1 min/let {Landmine: 15kg x 3 x 20 {Landmine Press: 15kg x 3 x 10/side MP: 20 x 2 x 8 front & back 40 x 5 50 x 5 60 x 6 x 2; 2 x 3 45 x 1 x 6; 2 x 7 Wed Mar 9/16Balance: 3 x 1 min/leg Step ups: Blue Box x 3 x 12/leg {KB Swing: 20kg x 3 x 5; 2 x 5; 2 x 5; 2 x 5 {Band Crunch: GB x 4 x 30 Cycle - 15 min interval Sat Mar 12/16Day of the Referee's clinic and Bench-A-thon Bench: 20 x 20 40 x 10 60 x 5 100 x 8 x 1 with pauses Sun Mar 13/16Walk Cycle - 15 min {KB Snatch: 20kg x 5 x 5 {Band Crunch: GB x 5 x 30 Squat Torture: 2 x 1 min. BW Squat: 5 x 5 Goblet Squat: 20kg x 3 x 5 Squat: Bar x 3 x 5 Tue Mar 15/16Cycle - 15 min Step ups: 38cm Box - 3 x 8/leg {KB C&P: 20kg x 5 x 5 {Cable Crunch: 40kg x 5 x 25 Thu Mar 17/16Pulled some ideas off of T-Nation in particular Dan John to help with my quest to get leaner. The following is one of those workouts which I went through five (5) times without stopping. {KB Swing: 20 x 15 (decided to use two hands for this intead of single handed the way I usually do) {Goblet Squats: 20kg x 5 {Push ups: 2 So that totalled up to 75 swings, 25 squats and 10 push ups Bench Pin Press - #9 Pin: 70 x 5 85 x 5 100 x 5 125 x 4, 3 Sat Mar 19/16Snowshoe Cycle - 5 min Deadlift: 60 x 5 100 x 5 140 x 20 x 2 on the minute = 5600kg of volume in 20 minutes Ab Wheel: 2 x 10 McLifter
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Post by McLifter on Mar 20, 2016 17:23:00 GMT -5
Sun Mar 20/16Step ups: Blue box - 1 x 15/leg 38cm Box - 3 x 10/leg {KB Swings: 20kg x 15 {Goblet Squats: 20kg x 5 {Push ups: 2 Went through this six times today MP: 20 x 2 x 8 Front & Back 40 x 5 50 x 5 60 x 5 x 2; 3 x 3 45 x 3 x 7 Cable Crunches: 40kg x 2 min. x 101 McLifter
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Post by McLifter on Mar 25, 2016 16:24:40 GMT -5
Good Friday Mar 25/16
Cable Crunch: 40kg x 100
{KB Swings: 20kg x 15 {Goblet Squats: 20kg x 5 {Push ups: x 3
Seven (7) times through this today and it was a windsucker!! Heart rate at about 114 at the end.
Calf Raises: 20
I hope everyone has a very Happy Easter!!
McLifter
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Post by McLifter on Mar 27, 2016 19:57:35 GMT -5
Easter Sunday Fun Mar 27/16Calf Raises: 3 x 20 Squat Torture: 3 x 1 min (I'm finding this easier but not pushing the time as much) Goblet Squat: 20kg x 5 x 5 Front Squat: 20 x 5 40 x 5 60 x 3 x 5 Cycle - 15 min interval I also had a good long walk in the woods with the dawgs. Today and yesterday, very nice and easy to get around in rubbers..............no bugs but at ground level I saw them scurrying around. McLifter
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Post by McLifter on Mar 31, 2016 12:03:41 GMT -5
Wed Mar 30/16Some fatigue kicking in but I went downstairs and did the following... Cycle - 15 min interval {PC&P: 60 x 5; 60 x 3; 60 {PC: 60 x 5; 60 x 3; 60 {Deadlift: 60 x 5; 60 x 3; 60 A short but sweet workout. Heart rate was up. I was only taking a 30 sec break between the sets but they followed eachother. McLifter
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Post by McLifter on Apr 4, 2016 21:17:49 GMT -5
Mon Apr 4/16{KB Swing: 20kg x 15 {Goblet Squat: 20kg x 5 {Incline DB Press: 25# x 10 with Atlas Grips Went through this 8 times no breaks Band Crunch: GB x 50 The floor is wet.... McLifter
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Post by McLifter on Apr 6, 2016 21:26:50 GMT -5
Wed Apr 6/16Cycle - 12 min Step ups: 38cm box x 3 x 10/leg {Ball Crunches: 12.5kg x 4 x 15 {Plate Pullovers: 12.5kg x 4 x 10 Band Chins: GB x 1, 2 - Stopped due to some real forearm pain in my right arm. There has been some stiffness in the elbow for a week and I could not do these without further aggravation. Heavy Bag: 3 x 1 min. McLifter
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Post by McLifter on Apr 8, 2016 20:18:11 GMT -5
Fri Apr 8/16{KB Swing: 20kg x 3 x 8/arm {Ab Wheel: 3 x 8 {PC&P: 60 x 5; 62.5 x 4; 65 x 3; 67.5 x 2; 70 x 1 {PC: 60 x 5; 62.5 x 4; 65 x 3; 67.5 x 2; 70 x 1 {Deads: 60 x 5; 62.5 x 4; 65 x 3; 67.5 x 2; 70 x 1 So, I thought of this on the way home. A little bit of a warm up with the KB and the Ab work and then into a 54321 Superset with a 1 min rest at the end of the set. This ol' fat man was huffin and a puffin! McLifter
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Post by McLifter on Apr 14, 2016 21:00:46 GMT -5
Mon Apr 11/16Walk Cycle - 10 min {KB Swings: 20kg x 5 x 15 {Goblet Squats: 20kg x 5 x 5 {Cable Crunches: 40kg x 5 x 20 Giant set for these non-stop Front Squat: 20 x 5 45 x 5 60 x 5 70 x 3 Thu Apr 14/16Sumo Deads: 60 x 2 x 5 100 x 5; 1 140 x 40 x 1 @ 30 sec rest. The first 21 were Sumo the last 19 were Conventional McLifter
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