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Post by McLifter on Oct 27, 2016 22:00:04 GMT -5
Thu Oct 27/16{Ball Crunch: 12.5kg x 3 x 25 {Plate Pullovers: 12.5kg x 3 x 10 Bench: 32.5 x 20 40 x 5 50 x 5 60 x 5 72.5 77.5 x 4 x 2; 4 x 3 MP: 50 x 2 x 7; 1 x 8 Bentover Rows: 85 x 4 x 2; 4 x 3 67.5 x 3 x 8 Board Press: #3 Board - 105 x 3 115 x 3 125 x 3 McLifter
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Post by McLifter on Nov 7, 2016 22:10:28 GMT -5
Mon Oct 31/16
{Step ups: 38cm Box x 3 x 12/leg {Calf Raises: 3 x 15
KB Snatch: 20kg x 3 x 8/hand
PC & FS: 60kg x 3 x 5; only 1 x 5 on the Front Squat
PC & Press: 60kg x 3 x 3
Band Crunch: GB x 5 x 30
Mon Nov 7/16
{Step ups: 38 cm Box x 4 x 12/leg {Calf Raises: 4 x 15 {Band Crunches: GB x 4 x 30
Stretching; Squat torture: 2 x 1:30 min.
Manta Ray Squat: 20 x 5 45 x 5 65 x 5 90 x 5 110 x 3 130 x 3 x 2; 5 x 3
Sumo Deads: 117.5 x 3 x 8
Mobility
McLifter
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Post by McLifter on Nov 14, 2016 13:30:38 GMT -5
Tue Nov 8/16Bench: 20 x 2 x 20 40 x 5 50 x 5 60 x 5 72.5 77.5 x 4 x 2; 4 x 3 MP: 50 x 2 x 7; 1 x 8 Bentover Rows: 85 x 4 x 2; 4 x 3 67.5 x 3 x 8 Core Blaster: 24kg x 3 x 12 Fri Nov 11/16Farmer's Walk: 39kg x 4 x 75 - 80 steps out and 5 - 6 smaller sets on the way back in due to my right hand getting fatigued and opening up. Sumo Deads: 60 x 5 85 x 5 105 x 5 145 x 5 x 2; 3 x 3 I switched to Conventional after the third set due to some real tightness in the right glute and hip area. Squat: 45 x 5 65 x 5 105 x 1 x 7; 2 x 8 Ab Wheel: 2 x 15 Sun Nov 13/16After cutting some wood here was the workout... Band Crunch: GB x 80 MP: 20 x 2 x 8 front & back 20 x 15 40 x 5 50 x 5 62.5 x 1 x 2; 7 x 3 Bench: 62.5 x 2 x 7; 1 x 8 Parallel Grip Pulldowns: 50kg x 15 60kg x 15 70kg x 15 Band Pressdowns: PB x 2 x 20 McLifter
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Post by McLifter on Nov 17, 2016 23:34:42 GMT -5
Tue Nov 15/16{Reverse Hypers: 25# x 3 x 8 {Calf Raises: 3 x 15 {Ab Wheel: 3 x 10 Squat torture: 2 x 1:30 min. Manta Ray Squat: 20 x 5 45 x 5 65 x 5 90 x 5 110 x 3 130 x 2 x 2; 6 x 3 Sumo Deads: 122.5 x 3 x 6 Wed Nov 16/16Stretching Core Blaster: 24kg x 3 x 12 Bench: 20 x 2 x 20 40 x 5 50 x 5 60 x 5 72.5 77.5 x 3 x 2; 5 x 3 MP: 50 x 1 x 7; 2 x 8 Bentover Rows: 85 x 3 x 2; 5 x 3 72.5 x 3 x 6 Bench: Turned out to be close grip trying to do some "heavier" weight. 87.5 x 3 95 x 3 100 x 2 all were paused reps McLifter
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Post by McLifter on Nov 23, 2016 21:17:32 GMT -5
Mon Nov 21/16KB Swings: 20kg x 3 x 8/arm {Ball Crunches: 12.5kg x 3 x 30 {Calf Raises: 3 x 15 Sumo Deads: 60 x 5 100 x 5 125 x 3 Conventional Deads: 145 x 4 x 2; 4 x 3 Squat: 45 x 5 65 x 5 105 x 3 x 8 Mobility Wed Nov 23/16Stretching {Calf Raises: 3 x 15 {Band Crunch: GB x 3 x 40 MP: 20 x 2 x 8 front & back 20 x 8 40 x 5 50 x 5 62.5 x 8 x 3 Bench: 62.5 x 1 x 7; 2 x 8 Parallel Grip Front Pulldowns PGFP: 55kg x 15 65 x 15 75 x 15 Band Pressdowns: PB x 2 x 20 McLifter
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Post by McLifter on Nov 25, 2016 14:50:55 GMT -5
Thu Nov 24/16{Step ups: 38cm box x 3 x 12/leg {Single Calf Raises: 3 x 8/leg {Ball Crunches: 12.5kg x 3 x 30 Stretch Squat Torture: 1:30 x 2 Manta Ray Squat: 20 x 5 45 x 5 65 x 5 90 x 5 110 x 3 130 x 1 x 2; 7 x 3 Sumo Deads: 122.5 x 2 x 6; 1 x 7 Stretching & Mobility McLifter
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Post by McLifter on Nov 26, 2016 11:31:32 GMT -5
Fri Nov 25/16{KB Snatch: Ladders - 1, 2, 3 x 3 = 18 reps/arm {Band Crunch: GB x 3 x 30 Bench: 20 x 2 x 20 40 x 5 50 x 5 60 x 5 72.5 77.5 x 2 x 2; 6 x 3 MP: 50 x 3 x 8 Bentover Rows: 85 x 2 x 2; 6 x 3 72.5 x 2 x 6; 1 x 7 Bench: 87.5 x 3 95 x 3 100 x 3 All reps paused Rotator Cuff Exercises & stretch McLifter
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Post by McLifter on Nov 29, 2016 19:48:50 GMT -5
Mon Nov 28/16{Rack Pulls: #3 pin - 100 x 5, 145 x 5, 165 x 5, 185 x 5, 205 x 5, 230, 230 x 3 with straps. Managed to raise a good blister on my left hand. {Core Blaster: 24kg x 3 x 15 Sumo Deads: 60 x 5 100 x 5 125 x 3 Conventional Deads: 145 x 3 x 2; 5 x 3 Squat: 45 x 5 65 x 5 110 x 3 x 6 Mobility & stretching Tue Nov 29/16{Step ups: 38cm x 3 x 15/leg {Calf Raises: 3 x 20 {Ball Crunch: 12.5kg x 3 x 35 MP: 20 x 2 x 8 front & back 20 x 8 45 x 5 55 x 5 65 x 8 x 2 {Bench: 62.5 x 3 x 8 {Parallel Grip Pulldowns: 65kg x 15, 75 x 15, 80 x 15 Incline DB Press with Atlas Grips: 30# x 12 35# x 12 40# x 12 McLifter
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Post by McLifter on Dec 2, 2016 10:52:51 GMT -5
Thu Dec 1/16{HLR: 8, 8, 10, 10 {Calf Raises: 3 x 20 Stretching & Squat torture x 2 x 1:30 min. Manta Ray Squat: 20 x 5 45 x 5 65 x 5 90 x 5 110 x 3 130 x 8 x 3 150 170 Sumo Deads: 122.5 x 1 x 56; 2 x 7 Stretching & mobility McLifter
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Post by McLifter on Dec 2, 2016 22:17:59 GMT -5
Fri Dec 2/16Cycle - 10 min interval Stretch; Band Crunch: GB x 80 Bench: 20 x 2 x 20 40 x 5 50 x 5 60 x 5 72.5 77.5 x 1 x 2; 7 x 3 MP: 52.5 x 3 x 6 Bentover Rows: 85 x 1 x 2; 7 x 3 72.5 x 1 x 6; 2 x 7 Bench: 90 x 3 97.5 x 3 102.5 x 2 all paused Rotator Cuff Exercises & stretch McLifter
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Post by McLifter on Dec 6, 2016 13:12:00 GMT -5
Mon Dec 5/16Cycle - 10 min. interval Hip mobility {Ball Crunch: 12.5kg x 3 x 25 {Plate Pullovers: 12.5kg x 3 x 12 {Calf Raises: 3 x 20 Snatch: 20 x 5 30 x 5 40 x 3 x 3 Sumo Deads: 60 x 5 100 x 5 125 x 3 Conventional Deads: 145 x 2 x 2; 6 x 3 185 Squat: 45 x 5 65 x 5 110 x 2 x 6; 1 x 7 McLifter
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Post by McLifter on Dec 9, 2016 23:30:10 GMT -5
Tue Dec 6/16{Landmine: 11kg x 20, 16kg x 2 x 20 {Landmine Press: 11kg x 8/side; 16kg x 2 x 8/side {Band Crunch: GB x 3 x 30 MP: 20 x 2 x 8 front & back 20 x 8 45 x 5 55 x 5 65 x 7 x 2; 1 x 3 Bench: 65 x 3 x 6 Seated Row: 50kg x 15 90kg x 3 x 15 Fri Dec 9/16{Step ups: 38cm box x 3 x 12/leg {Calf Raises: 3 x 20 {Band Crunch: GB x 3 x 35 Squat Torture: 2 x 1:30 min. Manta Ray Squat: 20 x 2 x 5 45 x 5 65 x 5 95 x 3 115 x 3 135 x 8 x 2 155 175 (Moved well but felt slow) Sumo Deads: 122.5 x 3 x 7 Polish Pulls: 122.5 x 7 (Just thought I would give this a try again. One set more to come down the road) Mobility & stretching McLifter
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Post by McLifter on Dec 12, 2016 13:17:35 GMT -5
Sun Dec 11/16Cycle - 10 min. interval Balance board - 3 x 30 sec/leg {Ball Crunch: 12.5kg x 3 x 30 {Plate Pullovers: 12.5kg x 3 x 12 Stretching Bench: 20 x 2 x 20 40 x 5 50 x 5 60 x 5 72.5 77.5 x 8 x 3 MP: 52.5 x 2 x 6; 1 x 7 Bentover Rows: 85 x 8 x 3 72.5 x 3 x 7 Board Press: #2 Board all paused reps - 72.5 x 3 87.5 x 3 102.5 x 3 110 x 3 117.5 x 3 Rotator Cuff Exercises & stretching McLifter
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Post by McLifter on Dec 13, 2016 22:52:54 GMT -5
Tue Dec 13/16{Jumping Jacks: 3 x 10 {Calf Raises: 3 x 20 {Core Blaster: 24kg x 3 x 12 Snatch: 20 x 5 30 x 5 40 x 3 42.5 x 3 45 x 3 47.5 x 3 Sumo Deads: 60 x 5 100 x 5 125 x 3 Conv. Deads: 145 x 1 x 2; 7 x 3 Squat: 45 x 5 65 x 5 110 x 1 x 6; 2 x 7 Mobility and stretching McLifter
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Post by McLifter on Dec 16, 2016 1:54:05 GMT -5
Thu Dec 15/16NEW TOY TEST DRIVE............ Trap Bar Deadlifts: 68kg x 10 these were done with the higher gripping position, 8 - The rest of these were with the lower gripping position 108kg x 3 x 8; 8 x 3 - These were super setted with the Military Presses. You could say I was enthusiastic tonight! MP: 20 x 2 x 8 front & back 20 x 8 45 x 5 55 x 5 65 x 8 x 3 Bench: 65 x 2 x 6; 1 x 7 Seated Pulley Rows: 70kg x 15 95kg x 2 x 15 Band Crunches: GB x 75 McLifter
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