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Post by McLifter on Jan 3, 2008 22:35:54 GMT -5
Thursday Jan 3/08So after my self imposed "fun" on New Years Eve I was ready to return to the regularly scheduled workout. Unfortunately, my melon had other ideas as the headache was back with some straining. So, I had to take things a little easier. Stretch & warm up {Band Assist Chins: 2 x 7 and then my head started to really ache. So I left these alone and will see the chiropractor tomorrow to set things straight. {KB swings & Press: 5 x 8/8 Front Pulldowns: 35kg x 15, 50kg x 2 x 10 {Ball Crunches: 3 x 25 {DB Flyes: 15# x 3 x 10 More stretching McLifter
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Post by thebruce on Jan 10, 2008 15:45:35 GMT -5
you ain`t beat till ya quit and you ain`t quittin. you have really helped me get back in the gym and set some goals for myself to get back in the game so have a great holiday and i predict you will come back rested ready to roll big brudda.
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Post by McLifter on Jan 14, 2008 21:34:21 GMT -5
Monday Jan 14/08
Stretch & warm up
Hip Belt Squat: 20 x 8, 40 x 8 60 x 8 80 x 8 100 x 2 x 5
OH Squat: 20 x 8 40 x 5 50 x 5 60 x 5
{Dips: 8, 7, 7 {Pullthroughs: 30 x 10, 12, 12
Standing Ab Crunches: 30kg x 75
McLifter
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Post by McLifter on Jan 16, 2008 23:18:06 GMT -5
Wednesday Jan 16/08Walk Stretch & warm up {Band Assist Chins: 7, 6, 6, 6 {KB Swings & Press: 3 x 10/6 {2" DB Incline Press: 12.5kg x 4 x 12 {Single leg ext: 12.5 x 4 x 12 {Single leg curl: 7.5kg x 3 x 12 {Calf Raises: 3 x 12 {Ball Crunches: 10kg x 3 x 25 {Sinle arm Landmine Rows: 12.5 x 3 x 12 Rotator Cuff Exercises & stretch McLifter
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Post by McLifter on Jan 18, 2008 23:24:40 GMT -5
Friday Jan 18/08
Stretch & warm up
OH Squat: 20 x 2 x 8 40 x 8 50 x 5 60 x 5 70 x 5 72.5 x 5
KB C & P: 20kg x 5, 6, 7, 8/side
{Standing Ab Crunches: 40kg x 4 x 40 {2" DB Press: 25kg x 4 x 5
{Parallel grip seated Rows: 40 x 15, 50 x 15, 60 x 15 {Prone DB Flyes: 15# x 3 x 8
Stretch, Cobras, Superman
McLifter ;D
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Post by McLifter on Jan 21, 2008 22:54:28 GMT -5
Monday Jan 21/08Stretch & warm up Hip Belt Squat: 20 x 8 45 x 8 90 x 5 110 x 3 x 8 130 x 2 {Bench GM: 20 x 8, 6, 60 x 4 x 8 {Dips: 4 x 8 {Pullthroughs: 35 x 3 x 12 {Standing Ab Crunches: 35 x 3 x 30 I really felt the squats today. It left my legs shaking which would not have happened with back squats and the same weight. Plus it is harder to start from the bottom position. McLifter
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Post by McLifter on Jan 24, 2008 21:22:15 GMT -5
Wednesday Jan 23/08Stretch & warm up {Band assist chins: 3 x 7 {KB Swing & Press: 3 x 10/7 {Deads: 100 x 8, 130 x 2 x 8 conventional, 2 x 8 sumo {Standing AB Crunches: 35 x 5 x 30 {2" DB Press: 25kg x 4 x 8 {Single leg ext: 15kg x 4 x 15 {Single leg curl: 8.25kg x 12, 12, 10 {Calf Raises: 3 x 12 McLifter
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Post by McLifter on Jan 25, 2008 21:39:40 GMT -5
Friday Jan 25/08
Stretch & warm up
OH Squat: 20 x 2 x 8 40 x 5 50 x 5 60 x 5 70 x 5 75 x 5 Not Langfordesque but it was all my suspect shoulder could handle!
KB C&P: 20kg x 2 x 6, 7, 8
{2" DB Press: 27.5kg x 3, 3 x 5 {Ball Crunches: 10kg x 3 x 40
{Parallel grip Seated Rows: 45kg x 15, 55 x 15, 65 x 15 {Prone DB Flyes: 20# x 3 x 8
Rotator Cuff Exercises & stretch
McLifter ;D
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Post by McLifter on Jan 29, 2008 19:57:42 GMT -5
Monday Jan 28/08
Stretch & warm up
Squat: 20 x 2 x 8 60 x 8 100 x 8 120 x 8 140 x 2 x 8
{Bench GM: 60 x 8, 65 x 8, 70 x 2 x 8 {Dips: 4 x 8
{Pullthroughs: 45kg x 4 x 12 {Standing Ab Crunches: 45kg x 4 x 30
Tried out some different Squat shoes yesterday and it felt GREAT! I will invest in these soon as I know my old shoes are worn out and may be the reason for some of my foot pain recently.
McLifter ;D
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Post by McLifter on Feb 1, 2008 14:29:19 GMT -5
Late entry for Wednesday Jan 30/08Stretch & warm up {Band Assist chins: 8, 8, 7, 6 {KB swing and press: 20kg x 4 x 10/8 {Deads: 100 x 8, 140 x 2 x 8 conv., 140 x 2 x 8 sumo {Lying leg raises: 5 x 12 Shrug: 140 x 5, 150 x 5, 160 x 5 {Single leg ext: 15kg x 3 x 15 {Incline DB flyes: 15# x 3 x 12 {Single leg curl: 8.25kg x 12, 12, 10 {Calf Raises: 3 x 15 Friday's workout to follow McLifter
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Post by McLifter on Feb 1, 2008 20:17:51 GMT -5
Friday Feb 1/08Stretch & warm up OH Squat: 20 x 2 x 8 40 x 8 50 x 3 60 x 5 72.5 x 5 77.5 x 5 80 x 3 I put this one on the racks and took it off rather than snatching it from the floor. The 77.5 was a pressout so I thought I would add a little weight and take it off the rack instead. KB C & P: 20kg x 6, 7, 8, 9 {2" DB Press: 27.5 x 5, 2R;3L The right shoulder was giving out and I couldn't handle the weight (no problem on the left though). So I used the empty 2" DB handle with a band in my hand. I found a weakness as I had trouble with this but I will work the angle and this press to strengthen the weakness. 2"DB with surgical band 4 x 6. {Ball Crunches: 10kg x 3 x 45 {Parallel grip seated rows: 45kg x 15, 70 x 2 x 15 {Prone DB flyes: 15# x 3 x 10 Rotator Cuff exercises and stretch McLifter
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Post by McLifter on Feb 4, 2008 21:19:50 GMT -5
Monday Feb 4/08Stretch & warm up Squat: 20 x 10 60 x 10 100 x 3 140 x 2 x 10 with Pullovers 25# x 2 x 15 {Bench GM: 60 x 8, 67.5 x 10, 72.5 x 10 {Landmine: 12.5kg x 3 x 20 {Pullthroughs: 45kg x 3 x 15 {Standing Ab Crunches: 45 x 30, 2 x 40 Shoulder work with bands McLifter
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Post by McLifter on Feb 6, 2008 21:27:50 GMT -5
Wednesday Feb 6/08Stretch & warm up {Band Assist Chins: 4 x 8, 6 {Dips: 4 x 8, 6 {Deads: 100 x 8, 140 x 2 x 10 conv.; 140 x 2 x 10 sumo {Lying Leg Raises: 5 x 15 Shrugs: 140 x 6 155 x 6 165 x 6 175 x 6 {Single leg ext: 17.5kg x 3 x 15 {Incline DB Flyes: 15# x 3 x 15 {Single leg curls: 8.25kg x 15, 12, 10 {Calf Raises: 3 x 15 A good workout tonight. I pushed the reps on the chins and deadlifts and things felt good without an effect on the form. McLifter
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Post by crayner on Feb 16, 2008 4:37:29 GMT -5
Hey there big man!
Thanks for the note. I've got a question for you. In the past I have missed the opportunity for a couple of training sessions with you. I am really frustrated where I am. So that being said. Is it possible to come onbaord with you as my traing coach? If not that's fine, but would you know who I could then talk to.
Thanks for your time
Chris
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Post by McLifter on Feb 16, 2008 11:17:59 GMT -5
Give me a call and we can perhaps set something up.
Brock
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