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Post by McLifter on Apr 16, 2018 21:55:23 GMT -5
Sun Apr 15/18Cut down and moved two trees Trap Bar Deadlift (High grip): 68 x 10 88 x 10 108 x 10 128 x 10 148 x 5 168 x 5 188 x 3 Landmine Press: 20kg x 10 30 x 2 x 10/side Mon Apr 16/18Cycle - 7 min. {Step ups: 38 cm box x 3 x 12/leg {Planks: 4 x 45 sec. Squat Torture: 2 x 1:40 min. Goblet Squat: 20kg x 3 x 5 Manta Ray Squat: 25 x 2 x 5 50 x 5 65 x 5 90 x 3 115 x 3 135 x 5 155 x 3 172.5 x partial rep the left hamstring was really too fatigued for this and I should have left squats alone today. So, rehab is in order. It was my own fault as I should have listened more closely to my body and my fleeting common sense. McLifter
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Post by McLifter on Apr 18, 2018 15:22:33 GMT -5
Wed Apr 18/18Walk {Ball Crunch: 12.5 kg x 3 x 30 {Plate Pullovers: 12.5 kg x 3 x 10 Bench: 20 x 2 x 15 40 x 5 50 x 5 60 x 5 72.5 x 3 82.5 x 5 92.5 x 3 102.5 x 1 {Incline DB Press with Atlas Grips: 30 # x 2 x 15; 35# x 2 x 15 {Landmine Row: 20kg x 2 x 15/side; 22.2 x 2 x 15/side This was gripping the collar and rowing single handed. Rotator Cuff Exercise & stretch Mini Band Hamstring curls; Mini x 4 x 20/leg McLifter
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Post by McLifter on May 18, 2018 20:13:01 GMT -5
Sat May 5/18Mobility Exercise & Stretch Band Crunch: GB x 2 x 50 Squat Torture: 2 x 1:30 min. OH Squat: 5 x 5 with the Broomstick Band leg curls: Mini x 2 x 25 As mentioned I hurt myself on the 16th of April. So, being pissed at my own stupidity and not feelin like lifting I have not been in the gym. Need to change this up but there has to be desire. Fri May 18/18Mobility Exercise & stretching Balance Board: 3 x 30 sec/foot Incline DB Press: 25# x 2 x 12 30# x 2 x 12 35# x 12 All with Atlas Grips BW Squat: 4 x 5 Front Pulldowns: 50kg x 2 x 12 70 kg x 2 x 12 SLDL: 20 x 3 x 10 Band Crunches: GB x 75 McLifter
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Post by McLifter on May 27, 2018 17:51:09 GMT -5
Tue May 22/18Drag: 64 kg x 3 x 100 steps forward 64 kg x 4 x 100 steps Backwards 1 x 120 steps forward Keg Press and Row: Light Keg x 3 x 2 x 10 Row x 4 x 10 So, dragged the sled and went back and shouldered the keg. When I reached the sled I pressed it for 10 reps, switched sides/grip and pressed it for another 10 and set it down. When rowing I only did it for 10 reps. Winded (sad I know). Sun May 27/18Mobility exercises & stretching Band Crunch: GB x 80 OH Squats: Broomstick x 4 x 5 {Goblet Squats: 20 kg x 8 x 5 {SLDL: 20 kg x 5 x 10 McLifter
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Post by McLifter on Jul 5, 2018 10:04:20 GMT -5
So, as you can see my workouts have been virtually non-existent since hurting myself in April. I have taken turns officiating at the Worlds in Calgary and locally. My exercise has consisted mostly of yard work, cutting wood for winter etc. I have done a little training with some carry and drag workouts and some mobility stuff. A serious attitude change and focus is necessary and is in the works.
McLifter
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Post by McLifter on Jul 16, 2018 14:19:16 GMT -5
Fri Jul 13/18{Ball Crunch: 4 x 15 {Band Asst Chins: GB x 4 x 5 {SLDL: 20 kg x 4 x 10 {Landmine Rows: 12.5 kg x 4 x 10/hand {Landmine: 12.5 kg x 3 x 20 {Landmine Press: 12.5 kg x 3 x 10/side Sat Jul 14/18Free Squats: 5 x 10 Jumping Jacks: 2 x 10 Sun Jul 15/18{Landmine: 12.5 kg x 4 x 20 {Landmine Press: 12.5 kg x 4 x 10/side {Band Crunches: GB x 4 x 35 {Bench: 20 kg x 2 x 10; 40 kg x 2 x 10 {Landmine Rows: 12.5 kg x 4 x 10/hand {KB Snatch: 20 kg x 3 x 5/side {Goblet Squat: 20 kg x 3 x 5 McLifter
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Post by McLifter on Jul 19, 2018 11:00:24 GMT -5
Thu Jul 19/18{KB Snatch: 20 kg x 3 x 5/arm {Landmine: 12.5 kg x 3 x 20 {Landmine Press: 12.5 kg x 3 x 10/arm {Bench: 40 x 10, 50 x 10, 60 x 10 {SLDL:60 x 3 x 10 {Hammer Curls: 20# x 10, 25# x 2 x 10 McLifter
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Post by McLifter on Jul 21, 2018 11:00:59 GMT -5
Fri Jul 20/18{Landmine: 12.5 kg x 3 x 20 {Landmine Press: 12.5 kg x 3 x 10/arm {KB Swing: 20 kg x 3 x 10 MP: 20 x 8 front & back 20 x 8 40 x 5 50 x 5 60 x 3 x 5 Goblet Squats: 20 kg x 4 x 5 McLifter
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Post by McLifter on Jul 25, 2018 21:08:26 GMT -5
Wed Jul 25/18Drag & Carry: 64 kg sled x 6 x 100 steps followed by 6 x 50 steps backwards Carried light keg overhead for approximately 600 meters Mobility & stretching Planks: 3 x 30 sec. Stretching One arm cable rows (standing): 12.5 kgs x 2 x 10/side followed by 2 x 10/side rowing across chest Trying to work out a kink in my back which has been there for three weeks. The injury to the left hamstring has thrown everything out of whack so mobility and stretching it is to make it right. McLifter
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Post by McLifter on Jul 27, 2018 21:05:54 GMT -5
Fri Jul 27/18Went for a Bike ride about 6 km. to the lake and back. May have disturbed some teens seeking lust but I gave them a 1/4 mile of a cushion. However, my presence repelled another car which was coming down the dead end road until they saw me (I presume) . McLifter
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Post by McLifter on Aug 2, 2018 21:24:40 GMT -5
Sun Jul 29/18
Band Assist Chins: Grey Band x 3, 5
OH Squat: 3 x 5
Farmer's Walk: 1/2 The Bruce's Driveway x 3
Push ups: 5, 4, 3, 2, 1; 15; 14
KB Swings: 50# x 55; 36; 36
Thu Aug 2/18
Sled Drag: 64 kg x 4 x 200 steps forward 64 kg x 4 x 100 steps backwards
{Band Crunch: GB x 5 x 25 {Trap Bar Deadlift: 68 kg x 5 x 10
McLifter
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Post by McLifter on Sept 1, 2018 11:42:09 GMT -5
Well folks, I am the last poster on this forum so I am moving my workout logs to a Blog. It was a good run and I will continue to check in here but you will find the workouts here mclifter.blogspot.com/ . The MPA has a profile online with Facebook, a web page and on Instagram. The next generation is in charge and I am merely an observer now. Thanks for watching and reading. McLifter
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