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Post by McLifter on May 1, 2017 20:50:28 GMT -5
Mon May 1/17Carry & Drag: 64kg Sled and Light Keg (35kg give or take) x 800 meters which is to the end of my driveway and back to the garage. Good work out! McLifter
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Post by McLifter on May 9, 2017 16:30:55 GMT -5
Sat May 6/17Carry & Drag & Press: 64kg sled, Light Keg - 800 meters total with about 7 x 10 sets of pressing Mon May 8/17Stretch Ball Crunches: 5kg behind the head this time x 4 x 25 Squat Torture: 2 x 1 min. Step Ups: 38cm box x 4 x 10/side Squat: 20 x 2 x 5 45 x 5 70 x 5 87.5 x 5 105 x 3 115 x 5 132.5 x 5 150 x 6 52.5 x 5 x 10 That is all................ McLifter
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Post by McLifter on May 11, 2017 13:16:47 GMT -5
Tue May 9/17
Stretching
Bench: 20 x 15; 10 42.5 x 5 52.5 x 5 62.5 x 3 70 x 5 80 x 5 90 x 6 32.5 x 5 x 10
2" DB Rows: 27kg x 5 x 10/arm Right hand is weak as I could only manage the first three reps without resorting to a strap. I will keep pushing this.
Rotator Cuff Exercises & stretching
McLifter
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Post by McLifter on May 15, 2017 18:46:21 GMT -5
Thu May 11/17Trap Bar Deads: 68 x 5 78 x 5 95.5 x 5 155.5 x 3 128 x 5 145.5 x 5 165.5 x 5 58 x 5 x 10 Ball Crunches: 10kg x 60 Fri May 12/17Band Crunch: GB x 2 x 50 Hammer Curls: 25# x 10 30# x 10 35# x 10 MP: 20 x 2 x 8 front & back 20 x 5 30 x 5 37.5 x 5 45 x . 52.5 x 5 60 x 5 67.5 x 6 25 x 5 x 10 Band Assist Chins: GB + Mini x 10 x 5 BAKED! McLifter
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Post by McLifter on May 15, 2017 21:49:05 GMT -5
Mon May 15/17Roller & stretching Band Crunch: GB x 75 {Step Ups: 38 cm box x 5 x 10/side {Squat Torture: 2 x 1 min. Squat: 25 x 2 x 5 45 x 5 70 x 5 87.5 x 5 105 x 3 122.5 x 3 140 x 3 157.5 x 4 55 x 5 x 10 Stretching McLifter
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Post by McLifter on May 16, 2017 20:40:58 GMT -5
Tue May 16/17{Ball Crunch: 12.5kg x 60 {Plate Pullovers: 12.5kg x 20 Bench: 25 x 15; 10 42.5 x 5 52.5 x 5 62.5 x 3 75 x 3 85 x 3 95 x 4 35 x 5 x 10 2" DB Rows: 27kg x 5 x 10/arm Again I had to use the strap on the right hand. It was weaker today as I could only manage 2 unassisted reps without the strap. Funny, I thought it was feeling stronger.................. McLifter
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Post by McLifter on May 22, 2017 16:05:47 GMT -5
Thu May 18/17Ab Wheel: 4 x 10 Trap Bar Deads: 68 x 5 78 x 5 95.5 x 5 115.5 x 3 135.5 x 3 155.5 x 3 175.5 x 4 63 x 5 x 10 Fri May 19/17{Band Crunch: GB x 3 x 35 {Hammer Curls: 25# x 10, 30# x 2 x 10 MP: 20 x 2 x 8 front & back 20 x 5 30 x 5 37.5 x 5 45 x 3 55 x 3 62.5 x 3 70 x 4 {27.5 x 5 x 10 {Band Assist Chins: GB + Mini x 10 x 5 Rotator Cuff Exercise & stretch Mon May 22/17Roller & stretch Ab Wheel: 4 x 10 {Step ups: 5 x 10/side {Squat Torture: 2 x 1:30 Squat: 25 x 2 x 5 45 x 5 70 x 5 87.5 x 5 105 x 3 132.5 x 5 150 x 3 167.5 x 2 57.5 x 5 10 stretching McLifter
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Post by McLifter on May 27, 2017 12:26:17 GMT -5
Wed May 24/17
Bench: 20 x 15; 10 42.5 x 5 52.5 x 5 62.5 x 3 80 x 5 90 x 3 100 x 2 37.5 x 5 x 10
Rotator Cuff Exercises and stretching
Fri May 26/17
MP: 20 x 2 x 8 front & back 20 x 5 60 x 5 67.5 x 5 45 x 3 60 x 5 67.5 x 3 75 x 2 30 x 5 x 10
Trap Bar Deads: 68 x 5 78 x 5 95.5 x 5 115.5 x 3 145.5 x 5 165.5 x 3 185.5 x 2 65.5 x 5 x 10
Band Crunch: GB x 75
Supersetted the MP and Deads as it has been a busy week and getting the work in was a priority after working outside all day.
McLifter
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Post by McLifter on May 31, 2017 21:58:40 GMT -5
Mon May 29/17{Band Crunch: GB x 5 x 25 {Step ups: 38cm box x 5 x 10/side Squat torture: 2 x 1:30 min. Squat: 25kg x 2 x 5 45 x 5 70 x 5 87.5 x 5 105 x 5 One Arm KB Swings: 20kg x 3 x 8/side Wed May 31/17Lying Leg Raises: 3 x 20 Bench: 20 x 15, 10 42.5 x 5 52.5 x 5 65 x 5 Trap Bar Deads: 68 x 5 78 x 5 98 x 5 118 x 5 2" DB Rows: 27kg x 5 x 10/arm right hand was slightly stronger managed 5 reps without the straps for the first two sets. After that it was only good for 2 - 3 reps before I resorted to the strap. Left hand weakened after third set. Rotator Cuff Exercise & stretch McLifter
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Post by McLifter on Jun 2, 2017 15:42:53 GMT -5
Thu Jun 1/17Overhead Keg Carry: Light Keg for 300 - 350 paces. 100 paces, 75 paces and return MP: 20 x 2 x 8 front & back 20 x 5 32.5 x 5 40 x 5 47.5 x 5 Band Crunch: GB x 80 Seated Cable Row: 80kg x 2 x 20 McLifter
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Post by McLifter on Jun 13, 2017 17:03:45 GMT -5
Tue June 6/17Rolling and Stretching {OH Squat: Broom x 2 x 5, Bar x 5, 30 x 5, 40 x 2 x 5, 50 x 5 {Ball Crunches: 12.5kg x 4 x 25 Squat torture: 2 x 1:30 min. Squat: 70 x 5 87.5 x 5 105 x 3 117.5 x 5 135 x 5 155 x 5 55 x 5 x 10 Stretching Thu Jun 8/17Reverse Hypers: 10kg x 5 x 10 Bench: 20 x 15, 10 42.5 x 5 52.5 x 5 62.5 x 3 70 x 5 82.5 x 5 92.5 x 6 35 x 5 x 10 Trap Bar Deadlift: 68 x 5 78 x 5 95.5 x 5 115.5 x 3 130.5 x 5 150.5 x 5 170.5 x 6 63 x 5 x 10 Note: Bench and Deadlift were supersetted today. Band Crunch: GB x 5 x 20 Sat Jun 10/17MP: 20 x 2 x 8 front & back 20 x 5 32.5 x 5 40 x 5 45 x 3 52.5 x 5 60 x 5 70 x 6 25 x 5 x 10 Band Crunch: GB x 5 x 25 Mon Jun 12/17Ball Crunches: 15kg x 60 {Step Ups: 389 cm box x 5 x 10/side {Squat Torture: 2 x 1:30 min. Squat: 25 x 2 x 5 70 x 5 87.5 x 5 105 x 3 127.5 x 3 145 x 3 162.5 x 4 60 x 5 x 10 Mobility work McLifter
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Post by McLifter on Jun 13, 2017 22:19:08 GMT -5
Tue Jun 13/17Leg Raises: 3 x 20 Bench: 20 x 15, 10 42.5 x 5 52.5 x 5 62.5 x 3 77.5 x 3 87.5 x 3 97.5 x 4 37.5 x 5 x 10 Seated Pulley Rows: 80kg x 5 x 10 Rotator Cuff Exercises & stretch McLifter
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Post by McLifter on Jun 17, 2017 21:29:03 GMT -5
Thu Jun 15/17{Landmine: 12.5kg x 3 x 20 {Landmine Press: 12.5kg x 3 x 10/side PC: 20 x 5 30 x 5 40 x 5 50 x 5 60 x 3 x 3 Trap Bar Deads: 68 x 5 78 x 5 95.5 x 5 115.5 x 3 140.5 x 3 160.5 x 3 180.5 x 4 68 x 5 x 10 Sat Jun 17/17{Band Crunches: GB x 5 x 30 {MP: 20 x 2 x 8 front & back 20 x 5 32.5 x 5 40 x 5 45 x 3 57.5 x 3 65 x 3 72.5 x 4 {27.5 x 5 x 10 {Bentover Rows: 60kg x 5 x 10 Rotator Cuff Exercise & Stretch McLifter Off to Belarus tomorrow.
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Post by McLifter on Jul 5, 2017 22:37:16 GMT -5
So, I was in Belarus and returned a very weary traveller on the 26th however, I also picked up a cold so I did not train last week until Saturday and then again today. Feelin a little better now.
Sat Jul 1/17
Canada Day workout in Anola with Big Bruce. All done outside.
Band stretching
{Rock Press: 3 x 10 {KB Swing & Goblet Squat: 50# x 3 x 10 & 3 x 5
Fat Man Pullups: 7 x 5
KB C&P: 50# x 5 x 5/side
Wed Jul 5/17
{Step ups: 38cm box x 3 x 10/leg {Band Crunch: GB x 3 x 30 {Squat Torture: 2 x 1:30 min.
Squat: 25kg x 2 x 5 70 x 5 87.5 x 5 105 x 3 135 x 5 155 x 3 172.5
Bench: 20 x 15; 10 42.5 x 5 52.5 x 5 62.5 x 3 82.5 x 5 92.5 x 3 102.5
Not bad for two weeks off between Belarus and catching a cold. Sets felt good!
McLifter
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Post by McLifter on Jul 7, 2017 18:33:58 GMT -5
Fri Jul 7/17
MP: 20 x 2 x 8 front & back 20 x 5 30 x 5 37.5 x 5 45 x 3 60 x 5 70 x 3 77.5 x 3 25 x 5 x 10
Trap Bar Deadlift: 68 x 5 78 x 5 95.5 x 5 115.5 x 3 150.5 x 5 170.5 x 3 190.5 x 2 68 x 5 x 10 Supersetted the MP and the deads going back and forth with out rest. Pretty good workout with lots of sweat!!
Band Crunches: GB x 80
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