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Post by McLifter on Feb 9, 2017 17:26:05 GMT -5
Tue Jan 31/17KB Breathing Ladder: 1 > 15 > 1 = 225 reps Sat Feb 4/17 Brickhouse Power ChallengeWeight 131 kg Squat: 175, 195 - Left knee pain at this point. I put in my next attempt at 202.5 but when I could not squat down without pain I waived the third. Bench: 100, 112.5, 117.5 for a new M2 "Fat Man" Unequipped Bench Record Deadlift: Warm ups highlighted that the knee did not like Sumo stance 215 with out a belt for a total of 527.5kg, 227.5 second attempt was a no go as my right hamstring was ready to bite me. I put the weight down and called it a day. So, 6/7 with two waived attempts. If I had been able to do a third I would have qualified for Nationals. Tue Feb 7/17 Cycle - 10 min. Calf Raises: (Single leg) 4 x 8/leg Incline DB Flys: 10# x 15 15# x 3 x 15 Incline DB Press: 15# x 15 20# x 15 25# x 15 30# x 15 Breathing KB Ladder: 1 > 10 > = 100 reps Band Crunch: GB x 50 McLifter
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Post by McLifter on Feb 9, 2017 19:21:28 GMT -5
Thu Feb 9/17{Breathing KB Swings: 1 > 15 > = 225 {Pushup Ladders: (1, 2, 3) x 9 + 3 reps = 57 pushups I am a puddle of sweaty ol' man. McLifter
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Post by McLifter on Feb 13, 2017 20:13:13 GMT -5
Mon Feb 13/17
Cycle - 10 min.
{Breathing KB Ladders: 20 kg x 1 > 15 > 1 = 225 reps {Goblet Squats: 20kg x 57 reps
Band Crunches: GB x 50 reps
McLifter
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Post by McLifter on Feb 15, 2017 22:07:41 GMT -5
Tue Feb 14/17{Ball Crunches: 12.5kg x 4 x 12 {Plate Pullovers: 12.5kg x 4 x 10 Calf Raises: Single x 4 x 8/leg Band Assist Chins: ladders for a total of 27 reps GBIncline DB Press: 30# x 4 x 15 Incline DB Flys: 15# x 4 x 12 Wed Feb 15/17Breathing KB Swings: 1 > 20 > 1 = 400 reps I am tired and sweaty but I did it! McLifter
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Post by McLifter on Feb 20, 2017 16:40:18 GMT -5
Sun Feb 19/17Stopped in at Brickhouse for a workout and to see Bryce Krawczyk before he left for home as well as picking up the remainder of the MPA competition gear. {KB Swings: 50# x 3 x 20 {Goblet Squats: 50# x 3 x 5 SSB Squat: My first time with a Safety Squat Bar of any type. Not sure what it weighed but Bar x 2 x 5 135# x 5 185# x 5 225# x 5 275# x 3 x 5 GM: 3 x 10 (Had to try out this fancy adjustable Good Morning device) Mrs McLifter had a good bench workout as she did 7 total reps to 3 Boards with the prospective Canadian Record yesterday!! Things are looking good for Saugenay. McLifter
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Post by McLifter on Feb 20, 2017 19:20:53 GMT -5
Mon Feb 20/17
Cycle - 10 min.
{Breathing KB Ladders: 20kg x 1 > 15 > 1 = 225 reps {Pushup Ladders: 1, 2, 3 = 57 reps
MP: 20 x 2 x 8 front & back 20 x 5 45 x 5 55 x 5 67.5 x 2 x 2; 6 x 3 55 x 2 x 6; 1 x 7
McLifter
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Post by McLifter on Feb 21, 2017 20:22:59 GMT -5
Tue Feb 21/17
Cycle - 5 min.
{Calf Raises (single leg): 4 x 8/leg; 20 with both feet {Band Crunch: GB x 4 x 25 {Step Ups: 38cm box - 4 x 10/leg
{KB Breathing Ladders: 20kg x 1 > 16 > 1 = 256 reps {Goblet Squat Ladders (1, 2, 3): 20kg x 61 reps
McLifter
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Post by McLifter on Feb 23, 2017 20:38:13 GMT -5
Thu Feb 23/17
Snowshoeing with the dawg
Trap Bar Deads (low grip): 68kg x 2 x 5 128kg x 5 143kg x 15 x 3 = 45 reps on the 30 sec. So, this took 7.5 min. and I did 6435kg of work. I was thinking of 60 reps but I was fading fast.
Band Crunch: GB x 75
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Post by McLifter on Feb 28, 2017 0:34:21 GMT -5
Sat Feb 25/17
Cycle - 10 min. {Calf Raises: Single x 4 x 8/leg followed by 4 x 10 both together to help with the left ankle range of motion {Ab Wheel: 4 x 8
Incline DB Press: 25# x 15 30# x 15 35# x 15 40# x 15 all with the Atlas Grips
Pulldowns: 70kg x 4 x 10
Mon Feb 27/17
Breathing KB Swings: 1 > 20 > 1 = 400 reps in about 35 min.
McLifter
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Post by McLifter on Mar 1, 2017 15:11:05 GMT -5
Tue Feb 28/17
Cycle - 10 min.
{Ball Crunches: 25# x 3 x 30 {Plate Pullovers: 25# x 3 x 10
Bench: 20 x 20; 8 40 x 5 50 x 5 60 x 5 70 x 3 80 x 3 90 x 3 100
MP: 20 x 8 45 x 5 55 x 5 67.5 x 1 x 2; 7 x 3 55 x 1 x 6; 2 x 7
Rotator Cuff Exercise & stretching
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Post by McLifter on Mar 7, 2017 19:33:35 GMT -5
Tue Mar 7/17Cycle 10 min. {KB Breathing Ladders: 20kg x 1 > 10 > 1 = 100 reps {Goblet Squats: 20kg x (1, 2, 3) ladders: 40 reps Ball Crunches: 12.5kg x 75 reps Suffering with a bit of a cold after the Arnold's. What an experience! What a Zoo on Saturday! Lots to see and something to remember. McLifter
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Post by McLifter on Mar 27, 2017 21:15:00 GMT -5
Thu Mar 9/17Cycle - 10 min. {Step ups: 38 cm box x 4 x 15/leg {Calf Raises: 4 x 10/ leg {Ball Crunches: 12.5 kg x 4 x 30 {Plate Pullovers: 12.5kg x 4 x 10 Incline DB Press with Atlas Grips: 25# x 15 35# x 15 40# x 15 45# x 15 {KB Swings: 20kg x 3 x 25 {Incline Flys: 10# x 3 x 15 I had a squat workout in Saguenay but I lost the details. Top set of about 150kg for a triple and a single at 170 Tue Mar 21/17Cycle - 10 min. Mobility & stretching {Step ups: 38cm box x 3 x 15/side {Calf Raises: 3 x 8/side Wed Mar 22/17Neck work: PB x 2 x 15 all 4 corners {Landmine: 15kg x 3 x 20 {Landmine Press: 15kg x 3 x 10/side MP: 20 x 8 45 x 5 55 x 5 67.5 x 8 x 3 55 x 3 x 7 Rotator Cuff Exercises & stretch Mon Mar 27/17Cylce - 10 min. Stretching, mobility Neck work: PB x 2 x 15 all 4 corners {KB Ladders: 20 kg x 1 > 15 > 1 = 225 reps {Goblet Squats: 20 kg x 57 reps McLifter
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Post by McLifter on Mar 28, 2017 20:58:09 GMT -5
Tue Mar 28/17{Step Ups: 38 cm box x 4 x 15 {Calf Raises: 4 x 20 Squat Torture: 2 x 1:30 min. Squat: 20 x 2 x 5 45 x 5 60 x 5 85 x 5 - Left ankle and knee were hurting and affecting my ROM so I stopped here and did some Mobility and strethcing Band Crunches: GB x 80 McLifter
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Post by McLifter on Apr 9, 2017 22:30:50 GMT -5
Tue Apr 4/17Cycle - 10 min. {Calf Raises: 4 x 15 {Neck Work: PB x 2 x 15/side; 10kg x 1 x 15 F & B; 20kg x 1 x 15 F & B {Ab Wheel: 4 x 10 Squat Torture: 2 x 1:30 min. Squat: 20 x 2 x 5 45 x 5 60 x 5 85 x 5 105 x 5 125 x 3 x 3 stretching Wed Apr 5/17{DB Flys: 10 # x 2 x 15; DB Front Raises: 10# x 2 x 15 {Band Crunch: GB x 4 x 40 Bench: 20 x 15 45 + Mini x 5 55 + Mini x 5 65 + Mini x 5 75 + Mini 80 x 2 x 2; 6 x 3 67.5 x 3 x 6 Seated Rows: 60kg x 15 70kg x 15 80kg x 15 Rotator Cuff Exercise & stretch Sun Apr 9/17Cycle - 10 min. {Core Blaster: 24kg x 3 x 15 {Band Pull aparts: Mini x 3 x 20 Neck work: 25# x 1 x 15 F & B 50# x 2 x 12 F & B {Calf Raises: 4 x 20 {Goblet Squats: 20kg x 5 x 5 Trap Bar Deads: 68 x 8 108 x 8 128 x 8 148 x 8 McLifter
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Post by McLifter on Apr 25, 2017 21:45:42 GMT -5
Wed Apr 18/17{Ball Crunches: 10kg x 4 x 25 {Plate Pullovers: 10kg x 4 x 10 {Calf Raises: 4 x 15 MP: 20 x 2 x 8 front & back 20 x 8; 5 40 x 5 50 x 5 60 x 3 70 x 8 x 2 55 x 2 x 7; 1 x 8 Trap Bar Deads (Low Grip LW): 68 x 8 128 x 5 148 x 8 x 2 Stretching & Mobility Tue Apr 25/17{Calf Raises: 4 x 20 {KB Swing: 20kg x 4 x 10 {Band Crunch: GB x 4 x 25 Goblet Squat: 20kg x 3 x 5 Squat Torture: 2 x 1:30 min. Squat: 20 x 5 45 x 5 65 x 5 90 x 5 105 x 5 130 x 2 x 3 McLifter
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