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Post by McLifter on Aug 28, 2008 21:23:49 GMT -5
That looks pretty good Brucester! Do this workout for three - four weeks and then rest and pick a different group of exercises for the next few weeks. Remember, you can do the drag differenty too. You can go short distance with heavier weights or longer with lighter weight. You can vary the rest period as well. e.g. Tire + 4 rocks for 4 x 25 paces with 30 sec rest or tire + 2 rocks for 2 x 150 paces with 60 - 90 sec rest, or Tire + 5 rocks x 30 paces with 10 push ups or jumping jacks or burpees between sets no breaks! That would be it for the day maybe a walk to cool down with stretching after the walk. VEE HHAVE MANY WAYS TO TORTURE YOU MY FRIEND! mClIFTER
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Post by thebruce on Sept 2, 2008 14:05:23 GMT -5
Sept 2nd Med grp palms out PU w/straps BWx6 BW+25x3 BW+35x3x5
2brd BP 135x6 185x3 205x3 225x3x5
Easy and fast super sets
lying lateral raise 25x6,7,8 Scott Curls 103x6,7,8 Cble psh dwn 90x6,7,8 Tri setted again easy and fast Back was fine afterwards Lottsa hikin 4 times this week 2 to 4 miles pooch loves it. back is increasingly better over the weekend. Will continue fer another week with current plan,just hikin fer legs. Tire draggin again next week???
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Post by thebruce on Sept 8, 2008 13:31:55 GMT -5
Sept 6th 2008 2 board BP 135x10 185x3 205x3 225x6x3 medium grip PU BWx6 BW+25x6 BW+35x6 BW+25x6 lateral raise 25x12x2 Scott Curl 103x12 103x10 cable Push down 90x12 90x10 last 5 held fpr a 5 count lite fast easy. Gonna try a little heavier stuff this Tues see how it feels, then change the WO around. Maybe a 4 week DB routine fer all movements.
Seot 7 th 2008 Tire Drag 3 rocks 50 steps forward 50 backwards X 4 Rock Drill Goblet squats x 10 SLDLx10 one legged calf raise with 8 pound Maul in hand x 10 Repeat the above with 4 rocks in Tire Drag other stuff the same. Good WO road was wet and hard to pull on. Gonna go up next week with Rock Drill on second set, then up TD week after that etc. No more doubling up keep thios WO to one per week fer next month. I am lookin fer a DB system that is changeable goes to 120 and is flat on the ends. Something that threads in to hold the weight on and leaves a flat plate without bar ends sticking out. This is to allow me to balance them on my knees and roll back with them to lift. My plate loaded 1 inch stuff is good but the bar ends play havoc with my legs when trying to get anything heavy up. I am also looking for a leg extension leg curl machine that allows a prone bent back position for the leg curls. Any information leading to the successfull purchase of said equipment may be rewarded with lunch on me if you are not afraid of dining with big ugly men.
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Post by thebruce on Sept 9, 2008 14:13:42 GMT -5
Sept 9 2008 2 board BP 135x6 185x3 205x3 225x1 235x1 245x1 255x1 225x5 Medium Grip PU BWx6 BW+25x3 BW+35x3 BWx6 Took it easy last WO of this little wave the singles went up easy lateral raise 25x6,8,10 Scott Curls 103x6,8,10 Cable press downs 90x6,8,10 last 5 held at bottom for a 5 count Tri setted no breaks Shoulder still a bit wanky but hey I have progressed, going to try some DB press see what I can do for depth and weight. Hope to go to one board press and then viola no boards again. Nice thing about these last BP's is they were full grip legal width who knows if I can add a hundred pounds include a pause well you see where I am heading.
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Post by Harv on Sept 9, 2008 18:23:12 GMT -5
Hi Bruce.That drop set you do at the end of boards will do you more harm than good.If you want to do a drop set and you have shoulder problems,suggest use 1/2 the weight of the last single say 135 for12 reps minimum. Harvey
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Post by thebruce on Sept 10, 2008 10:46:21 GMT -5
Thanks Harv I will leave it off, I can just go straight to the assistance stuff with out the drop set. I finished at 255 with lots of gas in the tank but do not trust the shoulder enough to go heavier yet the drop set was to increase the work done and give me a bit more heavy work as much for the head as the body. Once my shoulder allows for a legal bench again I am going to use that sweet BP routine that Bert gave me, no drop sets in that plan either if I remember correctly. Any body got an old bench shirt for sale that would fit me??? Size 54 or 56 jacket fits
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Post by thebruce on Sept 17, 2008 11:53:07 GMT -5
Sept 15 Got a touch of the flu still did a light one DB press 50x15 70x9 70x7 Super setted with DB rows 50x15 70x9 70x7
lateral raise 20x8,10,12 front raise 20x8,10,12 DB OHP 20x8,10,12 Above was trisetted
Conc. curls 40x8,10,12 DB tri ext 40x8,10,12above was super setted
Sept 16 Tire Drag Rock Drill TD 3rocks 100 steps forward 100 backwards x 2 one legged calf raise with 8 pound maulx10 RD 1st rockx10 Goblet Squats x10 SLDL TD 4 rocks 100 steps forward 100 backwardsx2 one legged calf raise with 8 pound maulx10 RD 2nd rockx6 Goblet squat x6SLDL All light and easy, given I had the flu and could not eat. May try to up the weights with DBs this week. Add another set of TD as well.
Body weight is 250,still fat but movin in the right direction. I thought I would be good at 250 but still carrying a big gut. I had my weight belt on shirt off shoveling gravel not pretty. My son was kind enough to only grimace at the sight.
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Post by Rehband on Sept 17, 2008 14:00:09 GMT -5
Not too shabby for "light" workouts, could be a serious iron shortage in the world if you decide to go heavy ;D
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Post by thebruce on Sept 22, 2008 11:25:53 GMT -5
Sept 20th DB press 50x8,70x5 DB rows 50x8,70x5 Plan was to got 90's for 5x5 loaded up the DB's to that weight but did not trust the old back or shoulder to swing them up so switched 1 board BP 135x3 185x3 205x3 225x3 235x3x3 Close grip palms facing PU BWx3,4,5 BW+25x3x3 BW+25x5 DB Lateral raise,Front Raise,Seated OHP 20x10 30x8 30x10 Conc curls,DB tri ext. 45x10,8,6 Good WO
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Post by thebruce on Sept 22, 2008 16:10:12 GMT -5
Sept 21st Tire drag 3 rocks 50 fwd and 50 bkwdx4 Rock Squatx10 Rock SLDLx10 Tire Drag 4 rocks 50 fwd 50bckx4 Rock Squatx6 (bigger rock) Rock SLDLx10(bigger rock) one legged calf raise 2x15 holding the 8 pound maul Dragging was tough as I had just laid down 2 truckloads of gravel so pull was tough but real good WO. Back an shoulder feel great. ;D
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Post by thebruce on Sept 25, 2008 15:15:39 GMT -5
Sept 23rd Tire Flippin Got a tire about chest height and a foot and half wide heavy enough for a starter in this excercise.Drop down full squat in close grip bottom edge with both hands and up she comes pretty explosive drive. First time did 20 flips 1st set took a break and did 2 sets of 10. Stopped with gas in the tank but man could I feel it in my inner thighs. Sept 24th 1Board BP 135x5 185x5 205x5 225x5x3 Close Grip PU BWx5 BW+25X5x3 DB,Lateral Raise,Front Raise,OHP 20x8 25x8 27.5x8 Conc Curls DB tri ext. 45x8x3 Relativly fast,light and easy. Shoulder and Back OK at time of this entry. ;D
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Post by Rehband on Sept 28, 2008 13:54:49 GMT -5
Good show on the pull ups Bruce; very strong (good stretch for the back also) ;D
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Post by thebruce on Oct 1, 2008 11:42:21 GMT -5
Thanks Al always been a strong puller, dead lift rows cleans, decent squatter,poor bencher. Ironic how now it is only my bench I can work with any weight. September29th Tire Drag 3 rocks 100 forward 100 backx2 Rock Squat and SLDL with 1st rockx10 20 reps one leged calf raise with BW 4 rocks 50 fwd 50 backx4 Rock Squat and SLDL with 2nd rockx10 20 reps one legged calf raise BW This is up from 6 reps last WO Man I love this kind of training. Sept 30th 1bd BP 135x8 185x4 205x1 225x1 235x4x3 All good solid pops off the bottom Close grip palms Facing PU BWx6 BW+25x4 BWx44x4x4 A bit short ROM not quite to the top on the 44's but really felt it.
Lateral raise,frony raise,OHP DB's 20x10,25x8,30x6 Conc curls DB extensions 45x10,45x15 Good WO Really notice my lrft side arm shoulder are weaker than my right. Need to get in some serious DB work to amend this discrepency.
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Post by Rehband on Oct 4, 2008 16:49:43 GMT -5
Hardcore there brother, You could probably give the special forces and police tac teams a run for their money.
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Post by thebruce on Oct 7, 2008 9:42:11 GMT -5
You are a pretty funny guy Al. Imagine a 51 year old giving any of those young bloods a run for there money. But man I do love the outdoors training. I used to work at a wilderness camp for teenage boys in conflict with the law we had a 1500 meter fitness trail with 10 diffrent work stations, vault chins rope climb etc. The deal was you ran it every morning and then swam half way across a little bay in front of camp and back. Some of those boys could not finish the course when they started, but all could successfully complete by midsummer. Oh yeah no body got breakfast till every body went through.
Any way Oct 3rd tire flip 10 flips x 3 SLDL w second rockx10 x3 BW one leggd calf raisex10x3 20 flips SLDL w second rockx10 BW one legged calf raisex10
Oct 5th Tire Drag 4 rocks 50 fwd 50 bk x 4 SLDL w second rock x 10 Goblet squat with second rock x10 BW one legged calf raise x 20 5 rocks 50 fwd 50 bk x 4 SLDL w second rock Goblet squat with second rock x 10 BW one legged calf raise x 20
Oct 6th 1 board BP 135x6 185x4 205x1 225x1 235x1 245x1 255x2x3 Plan was for singles at 255 but doubles popped up real nice. Harvey note the absense of the down set!!!! Close grip palms facing PU BW x8x3 lateral raise/front raise/OHP 20x8 30x6x2 Conc curl/tricep extensions 45x8x2 These board presses sre really working out. I need to control depth to proect the healing shoulder and I am working my weakest part of the movement.
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