|
Post by McLifter on Dec 17, 2016 13:52:26 GMT -5
Fri Dec 16/16Cycle - 11 min. interval {Calf Raises: 4 x 20 {Band Crunch: GB x 4 x 30 Mobility 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 7 x 2; 1 x 3 I was a little shaky to start this workout but once I got into the working sets things settled down. Due to the fun with the Trap Bar last night I did not do the pulling after squats today. McLifter
|
|
|
Post by McLifter on Dec 27, 2016 16:57:39 GMT -5
Sun Dec 18/16{Ball Crunches: 12.5kg x 3 x 35 {Plate Pullovers: 12.5kg x 3 x 12 Bench: 20 x 2 x 20 45 x 5 55 x 5 65 x 5 75 80 x 8 x 2 MP: 52.5 x 1 x 6; 2 x 7 Bentover Rows: 90 x 8 x 2 72.5 x 2 x 7; 1 x 8 Band Pressdowns: PB x 3 x 20 Rotator Cuff Exercise & Stretch Mon Dec 19/16Neck work: PB x 2 x 15 all 4 corners {DB Press on ball: 15# x 3 x 15 {Flys: 15# x 3 x 10 {Hammer Curls: 15# x 4 x 15 {Band Pressdowns: PB x 4 x 15 2" Barbell Press: 25kg x 15 45 x 3 x 15 Tue Dec 20/16{Landmine: 10kg x 3 x 20 {Landmine Press: 10kg x 3 x 10 Stretch Snatch: 20 x 5 30 x 5 40 x 3 45 x 3 47.5 x 3 50 x 3 Sumo Dead: 60 x 5 100 x 5 125 x 3 Conventional Deads: 145 x 8 x 3 Squat: 45 x 5 65 x 5 110 x 3 x 7 Thu Dec 22/16Cycle - 10 min. {DB Flys: 15# with Atlas Grips x 3 x 10 {Front Raises: 15# " " x 3 x 10 {HLR: 3 x 8 MP: 20 x 2 x 8 front & back 20 x 8 45 x 5 55 x 5 67.5 x 8 x 2 Bench: 65 x 1 x 6; 2 x 7 Seated Rows: 70kg x 15 80 x 15 90 x 15 100 x 15 Rotator Cuff Exercises & stretch Fri Dec 23/16{Step ups: 38cm box x 3 x 12/leg {Calf Raises: (Single) x 3 x 8 {Band Crunch: GB x 3 x 40 Squat Torture: 2 x 1:30 min. Stretching Manta Ray Squat: 20 x 2 x 5 45 x 5 65 x 5 95 x 3 115 x 3 135 x 6 x 2; 2 x 3 SLDL: 60 x 2; 60 x 10 Right hamstring insertion is tight and there is pain. Did some mobility work for the next few days along with snowshoeing and XC skiing. Monday was snow shovelling day because the snowblower don't blow snow no more Very tired from the "aerobic activity". McLifter McLifter
|
|
|
Post by McLifter on Dec 28, 2016 13:23:28 GMT -5
Tue Dec 27/16
Cycle - 12 min. interval
{Front Raises: 15# with Atlas Grips x 3 x 10 {Bentover Flys: 15# " " " x 3 x 10 {DB Press: 15# " " " x 3 x 10
Bench: 20 x 2 x 20 45 x 5 55 x 5 65 x 5 75 80 x 7 x 2; 1 x 3
MP: 52.5 x 3 x 7
Bentover Rows: 90 x 7 x 2; 1 x 3 72.5 x 1 x 7; 2 x 8
Board Press #2 Board: 72.5 x 3 95 x 3 112.5 x 3 120 x 3
Rotator Cuff Exercises & Stretch
Band Crunch: GB + Mini x 50
McLifter
|
|
|
Post by McLifter on Dec 31, 2016 13:33:10 GMT -5
Thu Dec 29/16{Landmine: 12.5kg x 3 x 20 {Landmine press: 12.5kg x 3 x 12/side {Face Pulls: Mini x 3 x 15 SLDL: 20 x 20 30 x 20 40 x 20 - I did these to loosen up the right hamstring and glute. I wasn't too sure if I would be able to pull or not but it all worked out. Sumo Deads: 60 x 5 100 x 5 125 x 3 Conventional Deads: 150 x 8 x 2 Rack Pulls: 160 x 3 200 x 3 240 x 3 with straps 240 x 1 without straps #4 pin Fri Dec 30/16Balance Board: 3 x 1 min./leg Step ups: 38 cm box x 3 x 15/leg Band Crunch: GB + Mini x 55 MP: 20 x 2 x 8 front & back 20 x 8 45 x 5 55 x 5 67.5 x 7 x 2; 1 x 3 Bench: 65 x 3 x 7 Standing one arm cable rows with atlas grips: 30kg x 4 x 8/side Rotator Cuff Exercises & stretch McLifter
|
|