ISC 2018 Shape Shifting...

[McLifter]

Jan 2/18

Cycle - 21 min. interval

{KB Swing: 20kg x Ladder to 10 and back = 100 reps
{Jumping Jacks: Ladder to 10 and back = 100 reps
{Rope Crunch: 40kg x Ladder to 10 and back = 100 reps

2018 is here! Wow! As you age the time sure flys! I will be turning 57 later this year and as has been my focus for the past year I am working at getting in better cardio vascular shape, dropping some pounds but still trying to remain relatively strong. My biggest challenge is my habits so I'll keep pluggin away and feel free to comment if you happen to visit this slowly ebbing forum.

McLifter

[McLifter]

Fri Jan 5/18

{Rope Crunches: 40kg x 5 x 15
{KB Swings: 20kg x 5 x 10
{Feet up Bench: 20 x 20, 30 x 4 x 10
{DB Row with Atlas Grips: 25# x 5 x 10

Goblet Squat: 20kg x 20

Pin Press: #7 Pin x 42.5 x 10


Mon Jan 8/18

Cycle - 21 min. interval

{KB Swings: 20kg x 10 Ladders = 100 reps
{Hang Snatch: 20kg x 10 Ladders = 100 reps
{Rope Crunches: 40kg x 10 Ladders = 100 reps

Can you say pooped!!!


Wed Jan 10/18

{Incline DB Press: 15# x 15, 20# x 15, 25# x 15, 30# x 2 x 15
{Front Pulldowns: 30kg x 15, 40kg x 15, 50kg x 3 x 15

{KB Swing: 20kg x 5 x 10
{Ball Crunch: 10kg x 5 x 20
{Goblet Squat: 20kg x 5 x 10

Wrist curls: 10# x 3 x 15/hand

Wrist extensions: 10# x 3 x 10/hand

OH KB Hold: 20kg x 3 x 30 sec/side


Fri Jan 12/18


{Step Ups: 38 cm box x 4 x 15/leg
{Band Crunch: GB x 4 x 10

{SLDL: 50kg x 4 x 10
{Incline DB Press: 20# x 15, 25# x 15, 30# with Atlas Grips x 2 x 15

Cycle - 10 min.

Grip is getting stronger on the right hand where the surgery was. Still an effort for the SLDL to hang on. Next step will be a plate and some Deadlifts from the floor.

Dr. was pleased with the blood work and the BP was good. Just gotsta lose some #s in a steady controlled sustainable manner.


McLifter

[McLifter]

Tue Jan 16/18

Cycle - 20 min.


Wed Jan 17/18

Cycle - 10 min.

{KB Swing: 20kg x 5 x 10
{Ball Crunch: 12.5kg x 5 x 25
{Goblet Squat: 20kg x 5 x 10

OH KB Hold: 20kg x 3 x 30 sec/hand I'm doing this for shoulder stability. Last workout I was shaking this time it felt more solid. So............................it may be working.

Rolling Thunder Hold: 2.5kg x 3 x 30 sec/hand Yes! It is a very small weight. The right hand can handle things better now and is getting stronger. This is the limiting factor and the reason for such a light weight.

McLifter

[McLifter]

Friday Jan 19/18

{Ball Crunch: 12.5 kg x 3 x 25
{Plate Pullovers: 12.5 kg x 10; 2 x 15

PC: 60kg x 1, 2, 3 for six sets = 36 reps. This was a real test of the right hand. I thought of trying this today and worked at keeping the rest period down to 30 sec. between the sets. So, do 1 rest 30 sec., do a double rest 30 sec. and then a triple and rest 30 sec. start over.

Short but sweet and it had the desired affect as I tested my hand and was moving 60 kg from the floor to my chest.

McLifter

[McLifter]

Wed Jan 24/18

Face Pulls: Mini x 3 x 20

{Ball Crunches: 12.5 kg x 3 x 30
{Plate Pullovers: 12.5 kg x 3 x 15

Goblet Squat: 20 kg x 3 x 10

Front Plate Raise: 20 kg x 3 x 8


Thu Jan 25/18

Cycle: 21 min with 6 min interval

{SLDL: 60kg x 4 x 10
{Band Crunches: GB x 4 x 40
{Step Ups: 38 cm box x 4 x 10/leg

McLifter

[McLifter]

Mon Jan 29/18

Step ups: 38 cm box 3 x 12/leg

{Ball Crunch: 12.5 kg x 3 x 30
{Plate Pullovers: 12.5 kg x 3 x 12

Side Laterals: 10# medicine ball x 2 x 15/side

Front Raises: 10 # medicine ball x 2 x 15/side

KB Ladder: 20 kg x 1 - 10 - 1 = 100 reps

OH Squat: Broom x 2 x 5
20 x 5
30 x 5
35 x 2 x 5


Wed Jan 31/18

Neck work: PB x 2 x 15 all 4 corners

Trap bar deads: 68 kg x 2 x 10
108 kg x 2 x 8
138 x 5 x 5

Band Crunch: GB x 80


Thu Feb 1/18

Cycle - 10 min.

Incline DB Press: Atlas Grips with 25 # x 5 x 15

Seated Rows: 35 kg x 15
60 kg x 4 x 15

{KB Swing: 20 kg x 3 x 8
{Goblet Squat: 20 kg x 3 x 8

McLifter

[McLifter]

Fri Feb 2/18

Cycle - 10 min

{Ball Crunch: 12.5 kg x 3 x 35
{Plate Pullovers: 12.5 kg x 3 x 15

{MP: 20 x 2 x 8 front & back, 20 x 8, 30 x 10, 32.5 x 10, 35 x 3 x 10
{SLDL: 35 x 10, 60 x 10, 62.5 x 10, 65 x 3 x 10

Rotator Cuff Exercise & stretch

McLifter

[McLifter]

Mon Feb 5/18

Shoulder warm up: 10# Ball x 2 x 15/side front raises

KB Snatch: 20kg x 3 x 5/side

{Rope Crunch: 60 kg x 3 x 20
{KB Swings: 20 kg x 3 x 10

OH Squat: Broom x 2 x 5
Bar x 2 x 5
40 kg x 2 x 5
45 x 5

Manta Ray Squat: 45 x 5
65 x 5
85 x 5
105 x 5
125 x 5
135 x 5


Wed Feb 7/18

Cut and split wood


Thu Feb 8/18

Stretching

PC: 20 x 2 x 5
60 x 5
40 x 5
50 x 3 x 5

Trap Bar Deads: 68 kg x 10
108 x 10
138 x 6 x 5

Band Crunch: GB x 80

McLifter

[McLifter]

Sun Feb 11/18

Cycle - 10 min.

{MP: 20 x 2 x 8 front & back, 20 x 10, 30 x 10, 32.5 x 10, 35 x 2 x 10, 35 x 10
{SLDL: 40 x 10, 60 x 10, 62.5 x 10, 65 x 2 x 10, 67.5 x 10

Rotator Cuff Exercise & stretch

McLifter

[McLifter]

Mon Feb 12/18

Cycle - 10 min.

{OH Squat: Broom x 2 x 5, 20 x 2 x 5, 40 x 2 x 5, 45 x 5
{Squat Torture: 2 x 1:30
{Bench: 20 x 2 x 20, 30 x 10, 35 x 10, 40 x 10, 45 x 10, 50 x 10, 55 x 10, 60 x 10
{Manta Ray Squat: 45 x 5, 65 x 5, 85 x 5, 105 x 5, 125 x 5, 137.5 x 5

Cycle - 5 min.

McLifter

[McLifter]

Thu Feb 15/18

{Ball Crunch: 12.5 kg x 3 x 30
{Plate Pullover: 12.5 kg x 3 x 15

{MP: 20 x 2 x 8 front & back, 20 x 8, 30 x 10, 32.5 x 10, 35 x 10, 37.5 x 10, 40 x 10, 42.5 x 10, 45 x 10
{{Trap Bar Deads: 68 x 2 x 10, 108 x 10, 138 x 7 x 5

McLifter

[McLifter]

Mon Feb 26/18

Cycle - 10 min.

Mobility

Band Crunch: GB x 80

Squat Torture: 2 x 1:30 min.

OH Squat: 20 x 2 x 5
40 x 2 x 5
45 x 5
47.5 x 5

Manta Ray Squat: 47.5 x 5
65 x 5
105 x 5
125 x 5
135 x 3
140 x 3

McLifter

[McLifter]

Tue Feb 27/18

{Ball Crunch: 12.5 kg x 4 x 25
{Plate Pullovers: 12.5 kg x 4 x 12

Shoulder work - Front Raises: 10# x 2 x 15
Side Laterals: 10# x 2 x 15

Bench: 20 x 2 x 20
40 x 10
50 x 10
60 x 2 x 5
70 x 2 x 3
80 x 3 x 2

2" DB Row: 25 kg x 3 x 10/side (with straps)

McLifter

[McLifter]

Thu Mar 1/18

Cycle - 10 min.

Band Crunch: GB x 75

{MP: 20 x 2 x 8 front & back, 20 x 10, 30 x 10, 32.5 x 10, 35 x 10, 37.5 x 10, 40 x 10, 42.5 x 10
{Trap Bar Deads: 68 x 2 x 10, 108 x 10, 138 x 5 x 5

Very tired from two days of cutting firewood and cleaning up the brush. I was going to try 8 x 5 for the 138 kg weight but fatigue and common sense prevailed. Pretty wiped right now.

McLifter

[McLifter]

Sun Mar 4/18

{Ball Crunch: 12.5 kg x 3 x 35
{Plate Pullovers: 12.5 kg x 3 x 12

OH Squat: 20 x 2 x 5
30 x 5
40 x 5
50 x 5

Squat Torture: 2 x 1:30 min.

Manta Ray Squat: 50 x 5
65 x 5
85 x 5
105 x 3
115 x 5
132.5 x 5
150 x 5
These were slow ans steady. The strength drop was obvious so I'm right where I need to be to start gaining strength again.

Manta Ray Box Squat; Narrow Stance 38 cm Box - 52.5 x 5 x 10

Cycle: 7 min.

McLifter