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Post by McLifter on Mar 9, 2018 2:08:32 GMT -5
Tue Mar 6/18Cycle - 10 min. I spent Monday blowing snow all day so that was a workout in and of itself. {Planks: 4 x 30 sec {Side laterals: 10# x 2 x 15 {Front Raises: 10# x 2 x 15 Bench: 20 x 2 x 15 30 x 5 40 x 5 50 x 5 60 x 3 70 x 5 80 x 5 90 x 5 {35 x 5 x 10 {2" DB Rows: 27.5 x 5 x 10/arm Thu Mar 8/18Cycle - 10 min. Planks: 4 x 30 sec PC: 45 x 2 x 5 60 x 3 x 5De Deads: 60 x 5 100 x 5 127.5 x 5 145 x 5 165 x 5 60 x 5 x 10 McLifter
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Post by McLifter on Mar 9, 2018 18:16:52 GMT -5
Fri Mar 9/18Cycle - 10 min. Band Crunch: GB x 80 MP: 20 x 2 x 8 front & back20 x 5 30 x 5 45 x 5 52.5 x 5 60 x 5 67.5 x 5 {30 x 5 x 10 {T - Bar Rows: 40kg x 5 x 10 Rotator Cuff Exercise & stretch Week one of 531 is in the books...............the journey continues McLifter
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Post by McLifter on Mar 13, 2018 18:39:31 GMT -5
Mon Mar 12/18Cycle - 10 min. {Planks: 4 x 35 sec. {Squat Torture: 2 x 1:30 min. OH Squat: 20 x 2 x 8 40 x 2 x 5 50 x 5 55 x 3 Manta Ray Squat: 65 x 5 85 x 5 105 x 5 122.5 x 3 140 x 3 157.5 x 3 Narrow Stance Box with Manta Ray: 55 x 5 x 10 Cycle - 7 min. Tue Mar 13/18Cycle - 10 min. {Ball Crunch: 12.5 kg x 3 x 20 {Plate Pullovers: 12.5 kg x 3 x 15 {Side Laterals: 10# x 2 x 15 {Front Raises: 10# x 2 x 15 Bench: 20 x 20; 15 30 x 5 40 x 5 50 x 5 60 x 5 70 75 x 3 85 x 3 95 3 {37.5 x 5 x 10 {2" DB Rows: 30kg x 5 x 10/side McLifter
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Post by McLifter on Mar 14, 2018 20:44:37 GMT -5
Wed Mar 14/18PC: 20 x 2 x 5 45 x 2 x 5 60 x 3 x 5 Ball Crunches: 60 Deadlift: 60 x 5 sumo 100 x 5 Sumo 135 x 3 155 x 3 175 x 3 All Conventional 62.5 x 5 x 10 1st Conventional, 2 - 4 Sumo, then two reps of 5th set Sumo but the left ankle didn't like the angle so finished up Conventional. McLifter
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Post by McLifter on Mar 15, 2018 18:39:46 GMT -5
Thu Mar 15/18Cycle - 10 min. Band Crunch: GB x 2 min. x 117 reps MP: 20 x 2 x 8 front & back 20 x 5 30 x 5 40 x 5 55 x 3 62.5 x 3 70 x 3 32.5 x 5 x 10 T-Bar Row: 60kg x 5 x 10 Rotator Cuff Exercise & stretch McLifter
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Post by McLifter on Mar 19, 2018 19:53:54 GMT -5
Mon Mar 19/18Cycle - 12 min. interval Legs are tight & tired even after 4 days off!! Right hip is tight too! {Planks: 4 x 35 sec. {Squat Torture: 2 x 1:30 min. OH Squat: 20 x 5 45 x 5 50 x 5 55 x 5 57.5 x 3 Manta Ray Squat: 65 x 5 90 x 5 105 x 5 125 132.5 x 5 150 x 3 167.5 x 1 Manta Ray & Box: 57.5 x 5 x 10 Cycle - 7 min. McLifter
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Post by McLifter on Mar 20, 2018 19:27:04 GMT -5
Tue Mar 20/18 FIRST DAY OF SPRING!!Cycle - 12 min. interval Neck work: PB x 2 x 15 all four corners Band Crunch: GB x 2 min. x 103 Stretch Front Raises: 15# x 2 x 15 Side Laterals: 15# x 12, 10 Bench: 20 x 20; 15 30 x 5 45 x 5 55 x 5 65 x 3 75 80 x 5 90 x 3 100 {40 x 5 x 10 {2" DB Row: 32.5 x 5 x 10 Rotator Cuff Exercise & stretch McLifter
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Post by McLifter on Mar 24, 2018 14:23:20 GMT -5
Thu Mar 22/18Planks: 4 x 40 sec. & stretching PC: 20 x 5 45 x 5 55 x 5 6 x 5 62.5 x 5 65 x 5 Deads: 65 x 5 105 x 5 145 x 5 165 x 3 185 x 2 65 x 5 x 10 D.O.G. Sumo (Double overhand grip) Sat Mar 24/18Cycle - 12 min. interval Core Blaster: 24kg x 4 x 15 MP: 20 x 2 x 8 front & back 20 x 8 30 x 5 40 x 5 50 x 5 60 x 5 67.5 x 3 75 x 2 {35 x 5 x 10 {T-Bar Row: 70 kg x 5 x 10 Rotator Cuff Exercise & stretch McLifter
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Post by McLifter on Mar 27, 2018 9:23:29 GMT -5
Mon Mar 26/18Cycle - 10 min. Band Crunches: GB x 80 Squat Torture: 2 x 1:30 Stretching KB Swing: 20kg x 3 x 10 Squat: 20 x 2 x 5 45 x 5 70 x 5 87.5 x 5 105 x 5 Deload week so it was short and sweet. McLifter
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Post by McLifter on Mar 31, 2018 13:02:54 GMT -5
Sat Mar 31/18KB Swings: 20 kg x 1 - 10 - 1 = 100 reps Bench: 20 x 15 30 x 5 42.5 x 5 52.5 x 5 65 x 5 {MP: 20 x 8 32.5 x 5, 40 x 5 47.5 x 5 {Deadlift: 60 x 5 77.5 x 5 97.5 x 5 117.5 x 5 Band Crunch: GB x 80 It was a busy week. I was working on cutting firewood as well as Ice fishing so I did the remaining Deload Week workout all at once. It was short and sweet and rather refreshing! McLifter
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Post by McLifter on Apr 1, 2018 16:49:37 GMT -5
Sun Apr 1/18Planks: 4 x 40 sec Goblet Squats: 20 x 2 x 5 Squat Torture: 2 x 1:30 min. Manta Ray Squat: 20 x 2 x 5 45 x 5 65 x 5 85 x 5 105 x 3 117.5 x 5 135 x 5 155 x 5 This felt a lot better than the max set at this point 5 weeks ago. NS Box Squat with Manta Ray: 55 x 5 x 10 Cycle - 7 min. McLifter
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Post by McLifter on Apr 5, 2018 13:46:41 GMT -5
Mon Apr 2/18Stretch KB Snatch Ladders: 20 kg x 3 x 1, 2, 3 = 18 reps/side Band Crunches: GB x 2 min. x 110 reps Bench: 20 x 20; 15 40 x 5 50 x 5 60 x 5 70 x 5 82.5 x 5 92.5 x 3 Right shoulder was giving out so I stopped there {37.5 kg x 5 x 10 {2" DB Rows: 32.5kg x 5 x 10 Rotator Cuff Exercise & stretch Wood cutting Wednesdays - Cut about 5 trees Thu Apr 5/18Ball Crunch: 12.5 kg x 75 PC: 20 x 5 40 x 5 50 x 5 60 x 3 62.5 x 3 65 x 3 67.5 x 3 Deadlift: 67.5 x 5 100 x 5 130 x 5 150 x 5 170 x 5 65 x 5 x 10 Sumo stance and DOG McLifter
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Post by McLifter on Apr 8, 2018 17:51:09 GMT -5
Fri Apr 6/18KB swings: 1-10-1 = 100 reps Planks: 4 x 45 sec. Stretching MP: 20 x 2 x 8 front & back 20 x 5 30 x 5 42.5 x 5 52.5 x 5 60 x 5 70 x 6 {32.5 x 5 x 10 {T-bar Rows: 60kg x 5 x 10 Rotator Cuff Exercise & stretching Sun Apr 8/18{Step ups: 38 cm box x 4 x 10/leg {Planks: 4 x 45 sec. Squat Torture: 2 x 1:35 min. Goblet Squats: 20 kg x 2 x 5 Manta Ray Squats: 20 x 2 x 5 45 x 5 65 x 5 85 x 5 105 x 3 127.5 x 3 145 x 3 162.5 x 4 Front Squats: 60 x 5 x 10 A real windsucker as I have not done these in awhile. Hard to keep it racked too but the legs felt good doing it. McLifter
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Post by McLifter on Apr 11, 2018 19:32:31 GMT -5
Wed Apr 11/18Cycle - 10 min. {Ball Crunches: 10 kg x 2 x 50 {Plate Pullovers: 10 kg x 2 x 15 Bench: 30 x 2 x 15 40 x 5 50 x 5 60 x 3 70 77.5 x 3 87.5 x 3 97.5 x 3 Switched up the grip and went wider for this set. No pain and got the reps. {Incline DB Press: 25# x 2 x 15; 30# x 2 x 15 {2" DB Row: 32.5 kg x 3 x 20/side Rotator Cuff Exercise & stretch McLifter
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Post by McLifter on Apr 13, 2018 23:53:38 GMT -5
Fri Apr 13/18Core Blaster: 24 kg x 3 x 15 PC: 20 x 5 40 x 5 50 x 5 60 x 5 65 x 3 67.5 x 3 70 x 3 {Deads: 100 x 5 140 x 3 160 x 3 180 x 3 Left hamstring was very tight so I rolled it out and the final set went well. {MP: 20 x 2 x 8 front & back 20 x 5 30 x 5 42.5 x 5 52.5 x 3 57.5 x 3 65 x 3 72.5 x 4 McLifter
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