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Post by McLifter on Aug 22, 2016 20:01:36 GMT -5
Tue Aug 9/16{Calf Raises: 3 x 20 {Ab Wheel: 3 x 10 Squat Torture: 2 x 1:30 min. Manta Ray Squat: 20 x 2 x 5 40 x 5 60 x 5 90 x 5 105 x 3 125 x 2 x 2; 6 x 3 Sumo Deads: 112.5 x 1 x 7; 2 x 8 Fri Aug 12/16{Ball Crunches: 12.5kg x 3 x 30 {Plate Pullovers: 12.5kg x 3 x 15 Sumo Deads: 60 x 5 100 x 5 140 x 2 x 2; 6 x 3 Did not squat as the right knee was sore. Sun Aug 14/16{Calf Raises: 3 x 20 {Band Crunches: GB x 3 x 50 Stretching MP: 20 x 2 x 8 front & back 20 x 5 40 x 5 50 x 5 62.5 x 6 x 2; 2 x 3 Bench: 60 x 3 x 8 2"DB Rows: 27.5kg x 3 x 12/side Rotator Cuff Exercise & stretch Mon Aug 15/16Roller {Step Ups: 38cm box x 3 x 15 {Band Crunch: GB x 75 Squat Torture: 2 x 1:30 min. Manta Ray Squat: 20 x 2 x 5 40 x 5 60 x 5 90 x 5 105 x 3 125 x 1 x 2; 7 x 3 Tue Aug 16/16PC: 20 x 5 60 x 2 x 3 Sumo Deads: 60 x 5 112.5 x 3 x 8 Bench: 20 x 2 x 5 40 x 5 50 x 5 60 x 5 75 x 2 x 2; 6 x 3 MP: 47.5 x 2 x 7; 1 x 8 Bentover Rows: 80 x 2 x 2; 6 x 3 62.5 x 3 x 8 Mon Aug 22/16Fresh off the plane and returned from the Westerns in Kamloops. {Ball Crunch: 12.5kg x 3 x 25 {Plate Pullovers: 12.5kg x 3 x 15 Sumo Deads: 62.5 x 2 x 5 100 x 5 140 x 2 x 2; 6 x 3 Manta Ray Squats: 45 x 5 65 x 5 100 x 3 x 8 McLifter
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Post by McLifter on Aug 25, 2016 22:02:10 GMT -5
Thu Aug 25/16{Band Crunch: GB x 3 x 25 {Calf Raises: 3 x 20 Bench: 20 x 2 x 15 40 x 5 50 x 5 60 x 5 70 75 x 1 x 2; 7 x 3 MP: 47.5 x 1 x 7; 2 x 8 Bentover Rows: 80 x 1 x 2; 7 x 3 67.5 x 3 x 6 Rotator Cuff Exercise & Stretch McLifter
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Post by daoblen on Aug 29, 2016 11:57:49 GMT -5
Happy birthday.
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Post by McLifter on Aug 31, 2016 23:08:28 GMT -5
Thank you!
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Post by McLifter on Aug 31, 2016 23:17:19 GMT -5
Sun Aug 28/16As Bruce mentioned in his workout blog we had some fun in Kilts on this day as part of my Birthday celebration. Bruce, Rob, Liam and his sisters all gave things a try. Farmer's Walk: 39kg/hand x 60 m 59kg/hand x 60 m. 70# Keg Press 2 x 10 16# Sheaf Toss - I took a few tries to clear 20' but was just under so you could say 4 tosses at 18 - 19 feet. We also picked up my 200lb stone but I could not get it to my chest. Took a smallish flat piece of limestone for a walk ala Husafel (sp?) Stone style about 120m. Mon Aug 29/16 My actual 55th BirthdayFarmer's Walk: 39kg/hand x 2 x 60m {Squat Torture: 2 x 1 min. {Band Crunches: GB x 75 Manta Ray Squat: 20 x 2 x 5 40 x 5 60 x 5 90 x 5 105 x 3 125 x 8 x 3 Sumo Deads: 117.5 x 3 x 6 Wed Aug 31/16Farmer's Walk: 39kg x 4 x 60 metres Bench: 20 x 20 40 x 5 50 x 5 60 x 5 70 75 x 8 x 3 MP: 47.5 x 3 x 8 Bentover Rows: 80 x 8 x 3 67.5 x 2 x 6; 1 x 7 Rotator Cuff Exercise & stretch McLifter
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Post by McLifter on Sept 2, 2016 18:38:57 GMT -5
Fri Sep 2/16Farmer's Walk: 39kg/hand for a total of about 230m Took it 60 in one try and then about 55 on the second. Due to my upper body tightness this brought on a headache so I did the return in four tries. Not Liam like yet but a work in progress. {Ball Crunch: 12.5kg x 3 x 25 {Plate Pullovers: 12.5kg x 3 x 15 Sumo Deads: 67.5 x 5 100 x 5 140 x 1 x 2; 7 x 3 Manta Ray Squat: 45 x 5 65 x 5 105 x 3 x 6 McLifter
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Post by McLifter on Sept 6, 2016 10:47:39 GMT -5
Sat Sep 3/16MP: 20 x 8 front & back 20 x 5 40 x 5 50 x 5 62.5 x 5 x 2; 3 x 3 Bench: 62.5 x 3 x 6 Then a fun outdoors workout at "Grandpa's Basement Gym" trying out the new chinning station in the woodshed and dragging a tire filled with rocks, mucho farmer's walking and push-ups and Rock pressing. Farmer's Walk: 133#/hand 8 x 50 steps Tire Drag: 4 x 100 steps backwards along with ... 4 x 100 - 120 steps forwards Band Assist Chins: 4 x 5 (with Bruce's ETS Grey Band) Pushups: 2 x 10 Rock Press: 60# rock x 2 x 15 Mon Sep 5/16Step ups: 38cm box x 3 x 12/leg Stretch Squat torture: 2 x 1:30 min. Manta Ray Squat: 20 x 2 x 5 45 x 5 65 x 5 90 x 5 110 x 3 130 x 8 x 2 Sumo Deads: 117.5 x 2 x 6; 1 x 7 McLifter
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Post by McLifter on Sept 7, 2016 0:12:40 GMT -5
Tue Sep 6/16Farmer's Walk: 39kg/side x 4 x 40 meters Band Crunch: GB x 80 Bench: 20 x 20 40 x 5 50 x 5 60 x 5 72.5 77.5 x 8 x 2 MP: 50 x 3 x 6 Bentover Rows: 85 x 8 x 2 67.5 x 1 x 6; 2 x 7 Rotator Cuff Exercise & stretch McLifter
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Post by McLifter on Sept 13, 2016 20:59:33 GMT -5
Thu Sep 8/16FW: 39kg/hand x 4 x 40 m+ Neck work: PB x 2 x 15 all 4 corners {Ball Crunches: 12.5kg x 3 x 20 {Plate Pullovers: 12.5kg x 3 x 15 Sumo Deads: 67.5 x 5 115 x 5 140 x 8 x 3 Manta Ray Squat: 45 x 5 65 x 5 105 x 2 x 6; 1 x 7 Fri Sep 9/16Drag: 64kg x 4 x 100 steps backwards; 4 x 100 steps forwards MP: 20 x 8 front & back 30 x 5 40 x 5 50 x 5 62.5 x 4 x 2; 4 x 3 Bench: 62.5 x 2 x 6; 1 x 7 Tue Sep 13/16{Step Ups: 38cm box x 3 x 12/leg {Band Crunch: GB x 3 x 40 Squat torture: 2 x 1:30 min Manta Ray Squat: 20 x 2 x 5 40 x 5 65 x 5 90 x 5 110 x 3 130 x 7 x 2; 1 x 3 Sumo Deads: 117.5 x 1 x 6; 2 x 7 McLifter
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Post by McLifter on Sept 15, 2016 20:57:15 GMT -5
Thu Sep 15/16Farmer's Walk: 39kg/hand x 3 x 80 steps; 60, 25 {Band Crunch: GB x 4 x 40 {Bench: 20 x 20 40 x 5 50 x 5 60 x 5 72.5 77.5 x 7 x 2; 1 x 3 MP: 50 x 2 x 6; 1 x 7 Bentover Rows: 85 x 7 x 2; 1 x 3 67.5 x 3 x 7 Rotator Cuff Exercise & Stretch McLifter
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Post by McLifter on Oct 18, 2016 21:41:13 GMT -5
Wed Sep 21/16{Step ups: 3 x 12/leg {Landmine: 24kg x 3 x 15 Sumo Deads: 60 x 5 85 x 5 105 x 5 145 x 8 x 2 Manta Ray Squat: 45 x 5 65 x 5 105 x 1 x 6; 2 x 7 Mon Oct 3/16{Ball Crunch: 12.5kg x 4 x 5 {Plate Pullovers: 12.5kg x 4 x 10 Calf Raises: 3 x 15 Stretch MP: 20 x 2 x 8 front & back 20 x 8 40 x 5 50 x 5 62.5 x 3 x 2; 5 x 3 Bench: 62.5 x 1 x 6; 2 x 7 Band Pressdowns: PB x 3 x 20 Band Chins: GB x 3 x 5 Tue Oct 4/16Neck work: All 4 Corners PB x 2 x 15 {Step ups: 30 x 10/leg {Band Crunch: GB x 80 Squat torture: x 2 x 1 min. Manta Ray Squat: 20 x 2 x 5 40 x 5 65 x 5 90 x 5 110 x 3 130 x 6 x 2; 2 x 3 Sumo Dead: 117.5 x 3 x 7 Thu Oct 6/16{Calf Raises: 4 x 15 {Leg Raises: 4 x 15 Sumo Deads: 60 x 5 85 x 5 105 x 5 145 x 7 x 2; 1 x 3 Manta Ray Squat: 45 x 5 65 x 5 105 x 3 x 7 Mobility Mon Oct 17/16Farmer's Walk: 39kg /hand x 100 steps; 50 steps; 2 x 75 steps Tue Oct 18/16{Calf Raises: 3 x 15 {Band Crunch: GB x 3 x 40 Bench: 20 x 20 40 x 5 40 x 5 60 x 5 72.5 77.5 x 6 x 2; 2 x 3 MP: 50 x 1 x 6; 2 x 7 Bentover Rows: 85 x 6 x 2; 2 x 3 67.5 x 2 x 7; 1 x 8 Mobility McLifter
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Post by McLifter on Oct 20, 2016 18:45:51 GMT -5
Thu Oct 20/16{Step ups: 38 cm box 4 x 12/leg {Calf Raises: 4 x 15 {Ball Crunches: 12.5kg x 4 x 25 Squat Torture: 2 x 1:30 min. Manta Ray Squat: 30 x 5 35 x 5 45 x 5 65 x 5 90 x 5 110 x 3 130 x 5 x 2; 3 x 3 150 Sumo Deadlift: 117.5 x 2 x 7; 1 x 8 Mobility McLifter
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Post by McLifter on Oct 23, 2016 20:54:08 GMT -5
Fri Oct 21/16{Heavy Bag: 3 x 1 min. {Band Crunch: GB x 3 x 40 Bench: 20 x 20 40 x 5 50 x 5 60 x 5 72.5 77.5 x 5 x 2; 3 x 3 MP: 50 x 3 x 7 Bentover Rows: 85 x 5 x 2; 3 x 3 67.5 x 1 x 7; 2 x 8 Board Press: #3 Board - 100 x 3 110 x 3 120 x 3 Sun Oct 23/16KB Swings: 20kg x 3 x 8/side {Ball Crunches: 12.5kg x 3 x 30 {Plate Pullovers: 12.5kg x 3 x 10 Sumo Deads: 60 x 5 85 x 5 105 x 5 145 x 6 x 2; 2 x 3 Manta Ray Squat: 45 x 5 65 x 5 105 x 2 x 7; 1 x 8 Rack Pulls: #4 Pin 105 x 5 145 x 5 185 x 5 225 x 1; x 5 with straps 235 x 5 with straps; 1 without straps Mobility work for ankle McLifter
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Post by McLifter on Oct 24, 2016 13:42:26 GMT -5
Mon Oct 24/16{Landmine: 12.5kg x 20; 15kg x 20; 17.5kg x 20 with press x 10/side {Band Crunch: GB x 3 x 10 MP: 20 x 2 x 8 front & back 20 x 8 40 x 5 50 x 5 62.5 x 2 x 2; 6 x 3 Bench: 62.5 x 3 x 7 Band Pressdowns: PB x 2 x 20 McLifter
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Post by McLifter on Oct 27, 2016 9:57:38 GMT -5
Wed Oct 26/16KB Swing: 20kg x 3 x 8/hand {Calf Raises: 3 x 15 {Band Crunch: GB x 3 x 30 Manta Ray Squats: 20 x 5 45 x 5 65 x 5 90 x 5 110 x 3 130 x 4 x 2; 4 x 3 155 Sumo Deads: 117.5 x 1 x 7; 2 x 8 Mobility McLifter
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