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Post by McLifter on Apr 17, 2016 12:38:47 GMT -5
Sat Apr 16/16So, I hit the rainy road for a fun workout in Anola with Bruce Morrish (Grandpa's Gym). We drove through some driving rain which abated after crossing Hwy 59. So, the training was outside and it was dry. I took along my Kettle Bell and the 42# Weight for Height that I have that was made by Canadian Strongman Greg Ernst (look him up as he represented Canada in the WSM). Greg was very well known in strength circles and he is also a Farrier and makes Highland Games weights. A few years ago I bought a set of Master's Weights to practice with. Band Chins: This was with an Elite Fitness Grey Band (seems to be an Average Band like my Green one from Stretch Bands) 4 x 5 Tire Drag: Weight Unknown but it is a truck tire stuffed with stones. We took turns on this as well as carrying the weights I brought either in an Overhead Carry or as a Farmer's Walk. 100 steps Backwards 100 steps Forwards 50 steps backwards - I was worried about some knee pain and strength but that went away after I was throughly warm and huffin & puffin 2 x 100 front and 100 back. I took no rest on these ones dong the front first and then switching to backwards before taking a break. Cardio out the window on this exercise!! Goblet Squat: 20kg x 3 x 5 Also showed technique for KB swings, snatches and C&P/ Overhead Carry's as noted for various distances Push up: 5, 2 x 10 A very taxing (my legs were jello) outdoors workout followed by a great dinner of BBQ grass fed beef, salad and roasted veggiesk!! Mmmmm, Mmmmmm, GOOD! McLifter
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Post by McLifter on Apr 18, 2016 21:16:51 GMT -5
Mon Apr 18/16Squat torture: 2 x 1 min Cable Crunches: 40kg x 50 Goblet Squats: 20kg x 3 x 5 Front Squats: 20 x 5 40 x 5 60 x 5 70 x 5 80 x 6 x 2 My legs were hurting yesterday from the dragging. It's harder than you think! McLifter
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Post by McLifter on Apr 20, 2016 20:34:06 GMT -5
Wed Apr 20/16
Drag: 64kg x 4 sets {100 steps Backwards {100 steps Forwards
{Keg Press: 4 x 10 {Keg Row: 4 x 10
This was with the light keg which is about 75 - 85 lbs (I think).
McLifter
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Post by McLifter on Apr 22, 2016 16:25:24 GMT -5
Thu Apr 21/16
The non designated workout was to move a lean to from the one area to the garden to use it as a Greenhouse. This was a sort of a cradle lift as I used a 2 x 4 laid across the rafters and cradled it in my arms. It took several tries walking through the soft grass and mud but I got it moved and got a good workout in as well. Cardio, task completed and a weight bearing exercise too!!
McLifter
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Post by McLifter on May 15, 2016 18:45:59 GMT -5
Sun Apr 24/16A little behind due to several reasons. On April 26th I was out of town for a week and then I contracted the cold everyone has been sharing. Drag: 64kg x 3 x 100 steps front; 100 steps Backwards {Keg Press: Light keg x 4 x 10 {Keg Row: Light keg x 4 x 10 Tue May 3/16{Band Crunches: GB x 2 x 50 {OH Squat: Broom x 3 x 5 Goblet Squats: 20kg x 2 x 5 Front Squats: 20 x 5 40 x 5 60 x 5 70 x 5 80 x 5 90 x 5 100 x 5 Sun May 15/16Cycle - 10:30 PC&P: 20 x 8 40 x 5 50 x 5 60 x 5 67.5 x 3 75 x 3 Deads: 75 x 6 75 x 2 x 6 Sumo 125 x 5 Sumo 140 x 5 Sumo 165 x 2 Sumo; 1 Conv 165 x 1 Conv Core Blaster: 24kg x 2 x 15 So, I will write up a plan to keep me focused. Right now other things have taken a priority over working out. I need it to keep sane. McLifter
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Post by McLifter on May 17, 2016 21:32:56 GMT -5
Tue May 17/16Walk Squat Torture: 1 min Goblet Squat: 20kg x 2 x 5 Front Squat: 20 x 2 x 5 45 x 5 60 x 5 85 x 5 100 x 5 105 x 5 Band Squat: GB x 75 McLifter
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Post by McLifter on May 29, 2016 19:02:38 GMT -5
Mon May 23/16
A Victoria Day workout with my buddy Bruce M. It also happened to be my mother`s 79th Birthday which we dutifully celebrated with BBQ Chicken, Steaks, fresh Asparagus and some very very good Chocolate Cake!!
Drag: 64kg x 3 x 100 steps Backwards 64kg x 3 x 100, 120, 150 steps forwarrds
Keg Press (light keg): 1 x 10, 1 x 20, 1 x 25 Keg Row (light keg): 1 x 10, 1 x 20, 1 x 25
Keg Overhead Carry: Light keg x 2 x 61 steps
Sun May 29/16
Step ups: 3 x 15/leg (blue box)
OH Squat: Broom x 3 x 5 20kg x 5
Squat Torture: 3 x 1 min.
Squat: 20 x 5 45 x 5 60 x 5 85 x 5 100 x 5 125 x 5 135 x 3
OH Cable Crunch: 40kg x 25
Leg crunches: 25
McLifter
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Post by McLifter on Jun 12, 2016 14:23:18 GMT -5
Fri Jun 10/16
Band Crunch: GB x 75
Stretch
Bench: 20kg x 20 30 x 15 40 x 15 50 x 6 60 x 3 70 x 2 x 3
Very short as we squeezed Trent Monk into a Shirt to see how it would work for him. That being said, due to the fact that I have not benched in some time I have a lot of DOMS right now.
McLifter
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Post by McLifter on Jun 12, 2016 16:26:24 GMT -5
Sun Jun 12/16Cycle - 10 min. Stretching Step Ups: 38cm Box x 3 x 10/leg Squat Torture: 2 x 1 min. OH Squat: Broom x 2 x 5 20kg x 2 x 5 40kg x 2 x 5 Squat: 60 x 5 80 x 5 100 x 5 120 x 5 140 x 2 x 3 Leg Raises: 2 x 15 McLifter
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Post by McLifter on Jun 28, 2016 13:00:21 GMT -5
Tue Jun 14/16
MP: 20kg x 2 x 8 frong & back 20 x 8 40 x 5 50 x 5 60 x 4 x 2; 4 x 3 45 x 2 x 7; 1 x 8
{Parallel grip Pulldowns: 40kg x 3 x 20 {Band Crunch: GB x 3 x 20
Thu Jun 16/16
{Ball Crunch: 12.5kg x 3 x 25 {PC: 20 x 2 x 5, 45 x 5, 60 x 2
Sumo Deads: 60 x 5 100 x 2 I stopped there as I had injured some connective tissue on my lower right ribs and this was hurting too much.
Sun Jun 26/16
So after a really crazy week at work and lots going on everywhere I finally got back in the gym.
Band Crunches: GB x 75
KB Swing: 20kg x 3 x 5/arm
MP: 20 x 2 x 8 front & back 20 x 8 40 x 5 50 x 5 60 x 3 x 2; 5 x 3 45 x 1 x 7; 2 x 8
Bentover Row: 80kg x 8 x 2 62.5kg x 3 x 6
McLifter
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Post by McLifter on Jun 30, 2016 10:34:32 GMT -5
Wed Jun 29/16
{Calf Raises: 4 x 15 {Core Blaster: 24kg x 3 x 10
Squat torture: 2 x 1 min.
Manta Ray Squat: 20 x 2 x 5 45 x 5 60 x 5 85 x 5 100 x 3 125 x 8 x 2
Cable Pullthroughs: 55kg x 3 x 10
McLifter
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Post by McLifter on Jul 1, 2016 0:26:52 GMT -5
Thu Jun 30/16Walk {Ball Crunches: 12.5kg x 3 x 20 {Plate Pullovers: 12.5kg x 3 x 10 Bench: 20 x 2 x 15 40 x 5 50 x 5 60 x 5 70 75 x 8 x 2 60 x 3 x 6 2" DB Rows: 27.5kg x 3 x 8/side Stretching & Mobility McLifter
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Post by McLifter on Jul 2, 2016 19:32:32 GMT -5
Fri Jul 1/16 HAPPY CANADA DAY!!!{Calf Raises: 3 x 20 {Ball Crunches: 12.5kg x 3 x 25 {Plate Pullovers: 12.5kg x 3 x 10 Sumo Deads: 60 x 5 100 x 5 140 x 8 x 2 At Sue's suggestion I switched my grip which usually feels quite odd but was OK for this weight. We shall see if it helps the grip issue. Manta Ray Squat: 45 x 5 65 x 5 100 x 3 x 6 Stretching & Mobility McLifter
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Post by McLifter on Jul 5, 2016 22:20:41 GMT -5
Tue Jul 5/16{Ball Crunches: 12.5kg x 3 x 30 {Plate Pullovers: 12.5kg x 3 x 12 Bench: 20 x 2 x 15 40 x 5 50 x 5 60 x 5 70 75 x 7 x 2; 1 x 3 MP: 45kg x 3 x 8 Bentover Rows: 80 x 7 x 2; 1 x 3 62.5 x 2 x 6; 1 x 7 Rotator Cuff Exercises & stretching Mobility work McLifter
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Post by McLifter on Jul 7, 2016 22:03:26 GMT -5
Thu Jul 7/16
{Band Crunch: GB x 3 x 20 {Calf Raises: 3 x 20
Squat Torture: 2 x 1 min.
Manta Ray Squat: 20 x 2 x 5 40 x 5 60 x 5 85 x 5 100 x 3 125 x 7 x 2; 1 x 3
Sumo Deads: 112.5 x 3 x 6
Mobility & Stretching
McLifter
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