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Post by McLifter on Feb 16, 2008 11:18:40 GMT -5
Friday Feb 15/08So after being sick for the weekend and first part of the week I made it back into the gym tonight. I took it easy since I had been laid up and weakened by the Flu. Stretch and warm up C & P: 20 x 8 40 x 8 50 x 8 Squat: 50 x 8 60 x 8 80 x 8 100 x 8 120 x 8 Rack Deads: I read an article on Elite Fitness about rehabing your back with these. I seem to have tweaked my back from last wednesday so I just used the bar and dropped the pins for each set. RH 4 x 15 RH 3 x 15 RH 2 x 15 {Band Assist Chins: 4 x 6 {Standing Ab Crunches: 40kg x 4 x 30 A good workout that should have been easier than it made me feel afterwards. Energy levels are still depleted. McLifter
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Post by McLifter on Feb 18, 2008 16:31:58 GMT -5
Monday Feb 18/08 Manitoba' First Provincial Holiday in February aka Louis Reil Day
Stretch & warm up
OH Squat: 20 x 2 x 6 40 x 5 50 x 5 55 x 5 60 x 5
{Front Squat: 60 x 8, 80 x 8, 90 x 8 {Trunk Twists: 20, 30, 30
{Incline DB Flyes: 15# x 3 x 15 {Single leg ext: 12.5kg x 3 x 15
{Incline Prone DB Flyes: 15# x 3 x 15 {Single leg curl: 7.5kg x 3 x 15
A good pace today with lots of sweat.
McLifter ;D
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Post by McLifter on Feb 20, 2008 21:17:43 GMT -5
Wednesday Feb 20/08Step ups: 3 x 8/side MP: 20 x 3 x 10 Stretch & warm up {Band Assist Chins (purple band): 4 x 5, purple + mini x 5 {Landmine: 15kg x 4 x 20 {One arm Landmine press: 15kg x 3 x 15 {Parallel grip seated rows: 40 x 15, 50 x 15, 60 x 15 {Rack Deads: 20kg #5pin x 15, #4 x 15, 60kg #3pin x 15, 60 #2pin x 15 {Ball Crunches: 10kg x 4 x 25 {Pullovers: 10kg x 4 x 10 I dropped to a weaker band today for the chins. I have been using the green band for this and today I used the purple with the exception of the final set. McLifter
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Post by McLifter on Feb 22, 2008 22:03:28 GMT -5
Friday Feb 22/08Stretch & warm up C&P: 20 x 8 40 x 8 50 x 6 60 x 2 x 6 {2" DB Row: 25kg x 3 x 8 {Landmine: 12.5kg x 3 x 30 {Cable Side Bends: 10kg x 15, 20 x 2 x 15 {Dips: 3 x 8 {Cable Rows: 20kg x 2 x 15 {Ball Planks: 3 x 8 McLifter
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Post by McLifter on Feb 25, 2008 21:09:01 GMT -5
Monday Feb 25/08
Stretch & warm up
Reverse Hypers: 10, 12, 15 I used ankle weights on the second and third sets. I really needed to stretch out the low back.
Squat: 20 x 2 x 8 Box Squat: 20 x 8 60 x 8 80 x 8 100 x 8 120 x 6 140 x 6
Supersetted with Standing Ab Crunches: 30kg x 6 x 25
{Single leg ext: 12.5kg x 3 x 15 {Incline DB Flyes: 20# x 3 x 15
Single leg curls: 10kg x 12, 10, 8.
McLifter
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Post by McLifter on Feb 28, 2008 19:45:01 GMT -5
Wednesday Feb 27/08
I worked out at 6:30 am yesterday but I've been so busy that I'm just posting the workout now.
Walk
Stretch & warm up
{Purple Band Asst chins: 3 x 5, added mini 2 x 6. {Pushups: 3 x 10, 9
KB swings: 20kg x 2 x 10, 6. Man oh man this really made me suck some wind! Going non stop really gets the heart rate up.
DB press: 25# x 15, 12, 12
{Ball Crunches: 10kg x 3 x 30 {Plate pullovers: 10kg x 3 x 12
Rack Pulls: #5pin Bar x 15, #4 x 15, 60kg #3 x 15, 60kg #2 x 15.
McLifter
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Post by Rehband on Mar 1, 2008 15:03:38 GMT -5
80kg in an OH squat is quite respectable, what I find impressive is the fact that you didn't count the snatches up to 77.5 (such modesty). I notice that you were mentioning a suspect shoulder, a wide snatch grip places greater strain on the shoulder than its closer grip counterpart (the trade-off, the shorter pulling distance is the benefit). A slightly closer grip may take a little tension off of the joint on days when the shoulder is not feeling 100%. Cheers, Al
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Post by McLifter on Mar 4, 2008 22:46:54 GMT -5
Thanks for noticing Al! ;D Monday Mar 3/08Stretch & warm up OH Squat: 20 x 2 x 8 40 x 8 50 x 5 60 x 5 62.5 x 5 65 x 5 67.5 x 5 Step ups: 67.5 x 8 70 x 10 80 x 15 80 x 8 {Reverse Hypers: 3 x 15 {Ball Crunches: 10kg x 3 x 30 MP Press: Bar + mini bands: 2 x 15 McLifter
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Post by McLifter on Mar 6, 2008 21:23:30 GMT -5
Wednesday Mar 5/08Stretch & warm up Squat: 20 x 2 x 8 40 x 8 60 x 8 80 x 8 100 x 8 120 x 6 140 x 6 Ball Crunches: 10kg x 3 x 25. There was lots of other stuff but I had a guest at the HHG. Ed came for some squat and deadlift tips. Things went well with Ed displaying some decent form on both lifts despite his claim that he did not know how to do them. Ed by the way was the CPU National Benchpress Champion in 2006 in the 100kg class. The Bench can only go up if you squat B I G! McLifter
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Post by Harvey on Mar 6, 2008 23:11:14 GMT -5
Wed March 5
After Ed visited the HHG he stopped by Parkwest Gym were we gave him a frank discussion on the problems you incur if you squat and deadlift.Think we knocked the notion of squatting out of his head and so went to Perkins for our regular post workout meal.I will give you Trevor's meal plan
WARM UP AND STRETCH IN THE PARKING LOT Trevor Order of ham and eggs side order of ham pancakes [very little syrup as on diet]] toast [small amount of jam as on diet] 5 cups coffee [cream no sugar as on a diet] small slice of pie
Trevor benched 545 for one but missed second rep on both sets.Think he has been dieting too much and is lossing strength. Harvmeister
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Post by Ed on Mar 9, 2008 18:02:26 GMT -5
I must say Trevor's eating ability is equally as impressive as his benching ability. Thanks again for sharing your knowledge with me, I still think you should write a book.
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Post by Trevors meal plan on Mar 9, 2008 22:45:04 GMT -5
I forgot to mention that he also ate the hash browns and the fruit cup that came with the meal.Had a quick workout at the Fort Rouge center today as going to take a week off to go to Cuba and then settle down to grind for the Nationals.Trevor[Mellonhead] did 2 singles with 550 and a last single with 555.Ed used your shirt today without any boards[because I forgot to bring them from Parkwest]
Did bar 2 sets /10 2 sets /95/10 1 set/135/5 1 set/175/3 1 set/225/1 Put on 46 Katana a/s 315/3 335/3 365/3 395/1 405/1 405/1
None touched but were getting close at the end.First time since I dislocated and tore my rotator cuff Jan/13/06 that I tried to bench 4 plates.Did 3 board with 405 last week. Harvmeister
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Post by McLifter on Mar 12, 2008 20:57:02 GMT -5
Nothing like hijacking a thread eh Harv? Monday Mar 10/08Stretch & warm up OH Squat: 20 x 2 x 8 40 x 8 50 x 8 60 x 6 65 x 6 70 x 6 75 x 6 Squat: 80 x 8 100 x 8 120 x 8 {Reverse Hypers: 4 x 15 {Ball Crunches: 12.5kg x 4 x 30 Pullovers: 12.5kg x 2 x 12 Stretch Wednesday Mar 12/08Stretch & warm up Reverse Hypers: 15# x 15, 20# x 15, 25# x 15. {MP: 20 + mini bands x 12, 30 + bands x 12, 40 + bands x 12 {Single leg Ext: 10kg x 15, 15 x 15, 20 x 15 {Bentover Rows: 40kg + mini bands doubled x 10, 50 + bands x 10, 60 + bands x 10 {Single leg curl: 5kg x 15, 10 x 15, 12.5 x 10 {Incline DB Press: 30# x 15, 40# x 15, 50# x 15 {Landmine: 12.5 x 3 x 20 {Pullthroughs: 20kg x 3 x 15 {Calf Raises: 3 x 12 McLifter ;D
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Post by McLifter on Mar 14, 2008 19:16:53 GMT -5
Friday Mar 14/08Stretch & warm up {Band Assist chins: Purple band x 3 x 5; add mini x 2 x 5 {Dips: 5 x 5 KB swings: 20kg x 3 x 8/side aka "Windsuckers" {Rack Deads: #5pin 60kg x 15, #5 100 x 12, #4 100 x 12, #3 100 x 12, #2 100 x 12. {Seated Crunches: 45kg x 4 x 20 {Woodchoppers: 10kg x 15, 15kg x 2 x 15, 17.5kg x 15 {NSGM: 20 x 10, 40 x 10, 60 x 10, 70 x 10 Bandwork for shoulders McLifter
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Post by McLifter on Mar 18, 2008 20:00:38 GMT -5
Tuesday Mar 18/08Stretch & warm up OH Squat: 20 x 2 x 8 40 x 8 50 x 8 62.5 x 6 67.5 x 6 72.5 x 6 77.5 x 6 Squat: 77.5 x 8 105 x 8 125 x 8 140 x 3 150 x 3 {Reverse Hypers: 4 x 15 {Ball Crunches: 12.5kg x 4 x 30 {Pullovers: 12.5kg x 4 x 15 An excellent workout. Things felt much better today. I had a massage on Saturday which helped to loosen things up a lot. With some proper rest all felt right today. McLifter
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