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Post by McLifter on Jul 9, 2016 16:33:15 GMT -5
Fri Jul 8/16
{Ball Crunches: 12.5kg x 3 x 25 {Plate Pullovers: 12.5kg x 3 x 12
MP: 20kg x 2 x 8 front & back 20kg x 8 40 x 5 50 x 5 60 x 2 x 2; 6 x 3
Bench: 60 x 2 x 6; 1 x 7
2" DB Rows: 27.5kg x 3 x 9
Rotator Cuff Exercise & Stretch
McLifter
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Post by McLifter on Jul 10, 2016 10:38:52 GMT -5
Sat Jul 9/16{Calf Raises: 3 x 20 {Band Crunch: GB x 3 x 40 {Neck work: PB x 3 x 20 for all 4 corners Sumo Deads: 60 x 5 100 x 5 140 x 7 x 2; 1 x 3 Manta Ray Squat: 45 x 5 60 x 5 100 x 2 x 6; 1 x 7 Mobility McLifter
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Post by McLifter on Jul 11, 2016 21:34:16 GMT -5
Mon Jul 11/16Step ups: 38cm box x 3 x 10/leg Band Crunch: GB x 80 Squat Torture: 2 x 1 min. Stretching Manta Ray Squat: 20 x 2 x 5 60 x 5 85 x 5 105 x 3 125 x 6 x 2; 2 x 3 Sumo Deads: 112.5kg x 2 x 6; 1 x 7 McLifter
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Post by McLifter on Jul 15, 2016 20:56:32 GMT -5
Wed Jul 13/16Walk {Ball Crunch: 12.5kg x 3 x 25 {Plate Pullovers: 12.5kg x 3 x 15 Bench: 20 x 2 x 15 40 x 5 50 x 5 60 x 5 70 75 x 6 x 2; 2 x 3 MP: 47.5 x 3 x 6 Bentover Rows: 80 x 6 x 2; 2 x 3 62.5 x 1 x 6; 2 x 7 Rotator Cuff Exercises & stretch Thu Jul 14/16Band Crunch: GB x 80 Sumo Deads: 60 x 5 100 x 5 140 x 6 x 2; 2 x 3 Manta Ray Squat: 45 x 5 65 x 5 100 x 1 x 6; 2 x 7 Fri Jul 15/16Landmine: 24kg x 3 x 12 MP: 20 x 2 x 8 front & back 20 x 8 40 x 5 50 x 5 60 x 1 x 2; 7 x 3 Bench: 60 x 1 x 6; 2 x 7 Parallel Grip Rows: 55kg x 3 x 15 Rotator Cuff Exercises & stretch McLifter
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Post by McLifter on Jul 17, 2016 19:43:20 GMT -5
Sun Jul 17/16{Step Ups: 3 x 10/leg 38cm box {Landmine: 20kg x 3 x 20 Squat Torture: 2 x 1:30 min Stretching Manta Ray Squat: 20 x 5 40 x 5 65 x 5 85 x 5 105 x 3 125 x 5 x 2; 2 x 3 Sumo Deads: 112.5 x 1 x 6; 2 x 7 Stretching McLifter
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Post by McLifter on Jul 19, 2016 21:24:21 GMT -5
Tue Jul 19/16{Ball Crunch: 12.5kg x 3 x 30 {Plate Pullover: 12.5kg x 3 x 15 Bench: 20 x 2 x 15 40 x 5 50 x 5 60 x 5 70 x 2 75 x 5 x 2; 3 x 3 MP: 47.5 x 2 x 6; 1 x 7 Bentover Row: 80 x 5 x 2; 3 x 3 62.5 x 3 x 7 Rotator Cuff Exercise & stretch McLifter
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Post by McLifter on Jul 23, 2016 16:46:27 GMT -5
Thu Jul 21/16{Ab Wheel: 3 x 10 {Calf Raises: 3 x 20 Sumo Deads: 60 x 5 100 x 5 140 x 5 x 2; 3 x 3 Manta Ray Squat: 45 x 5 65 x 5 100 x 3 x 7 The "Monkey Bar of Death" just to work out the lovely knot I have under the glute insertion on my left side ................. Ohhh what fun! Fri July 22/16{Farmer's Walk: 39kg x 3 length of the basement (I picked up some cheap collars that will work for my home made implements and they worked good!) {Band Crunch: GB x 80 MP: 20 x 2 x 8 front & back 20 x 8 40 x 5 50 x 5 60 x 8 x 3 Bench: 60 x 3 x 7 Rotator Cuff Exercises & Stretch McLifter
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Post by McLifter on Jul 24, 2016 16:50:06 GMT -5
Sun Jul 24/16{KB Swings: 20kg x 4 x 5/side {Calf Raises: 3 x 20 Squat torture: 2 x 1:20 min. Manta Ray Squat: 20 x 5 40 x 5 60 x 5 90 x 5 105 x 3 125 x 4 x 2; 4 x 3 Sumo Deads: 112.5 x 3 x 7 We had some guests today. Rob Snow and the kids came out for a visit and Krista came to squeeze into a squat suit. Much fun was had by all! McLifter
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Post by McLifter on Jul 25, 2016 21:13:29 GMT -5
Mon Jul 25/16{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 4 x 2; 4 x 3 MP: 47.5kg x 1 x 6; 2 x 7 Bentover Rows: 80 x 4 x 2; 4 x 3 62.5 x 2 x 7; 1 x 8 Rotator Cuff Exercise & stretch McLifter
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Post by McLifter on Jul 28, 2016 21:23:02 GMT -5
Thu Jul 28/16{Heavy Bag: 3 x 1 min. {Band Crunch: GB x 3 x 30 Sumo Deads: 60 x 5 100 x 5 140 x 4 x 2; 4 x 3 Manta Ray Squat: 45 x 5 65 x 5 100 x 2 x 7; 1 x 8 Stretch & mobility work McLifter
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Post by McLifter on Jul 31, 2016 12:43:11 GMT -5
Sat Jul 30/16{Ball Crunch: 12.5kg x 3 x 30 {Plate Pullover: 12.5kg x 3 x 12 Neck work: PB x 2 x 15 all four corners MP: 20 x 2 x 8 front & back 20 x 8 40 x 5 50 x 5 62.5 x 8 x 2 Bench: 60 x 2 x 7; 1 x 8 2"DB Row: 27.5kg x 3 x 10/side McLifter
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Post by McLifter on Jul 31, 2016 21:42:43 GMT -5
Sun Jul 31/16{Step Ups: 38cm box x 3 x 10/leg {Ab Wheel: 3 x 10 Squat Torture: 1:30 min x 2 Manta Ray Squat: 20 x 5 40 x 5 60 x 5 90 x 5 105 x 3 125 x 3 x 2; 5 x 3 Sumo Deads: 112.5 x 2 x 7; 1 x 8 McLifter
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Post by McLifter on Aug 1, 2016 21:08:41 GMT -5
Mon Aug 1/16{Incline DB Press with Atlas Grips: 25# x 15, 30# x 15, 35# x 15, 40# x 15 {Calf Raises: 4 x 15 {Band Crunches: GB x 4 x 30 McLifter
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Post by McLifter on Aug 7, 2016 18:35:51 GMT -5
Wed Aug 3/16{Calf Raises: 3 x 20 {Ball Crunches: 12.5kg x 3 x 35 {Plate Pullovers: 12.5kg x 3 x 15 Bench: 20 x 2 x 15 40 x 5 50 x 5 60 x 5 70 75 x 3 x 2; 5 x 3 MP: 47.5 x 3 x 7 Bentover Rows: 80 x 3 x 2; 5 x 3 62.5 x 1 x 7; 2 x 8 Rotator Cuff Exercises & Stretch Sun Aug 7/16{Landmine: 20kg x 3 x 20 {Landmine Press: 20kg x 3 x 8/side Sumo Deads: 60 x 5 100 x 5 140 x 3 x 2; 5 x 3 Manta Ray Squat: 45 X 5 65 X 5 100 X 1 X 7; 2 X 8 McLifter
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Post by McLifter on Aug 8, 2016 20:16:34 GMT -5
Mon Aug 8/16{Step ups: 38cm box x 4 x 12/leg {Band Crunch: GB x 4 x 25 MP: 20 x 2 x 8 front & back 20 x 8 40 x 5 50 x 5 62.5 x 7 x 2; 1 x 3 Bench: 60 x 1 x 7; 2 x 8 Parallel grip pulldowns: 65kg x 3 x 15 Rotator Cuff Exercise & Stretch McLifter
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