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Post by Rehband on May 1, 2008 22:34:13 GMT -5
Well Sir, It's good to finally be home. That is some routine you have on the go there Brock. Keep lifting. Cheers Al
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Post by McLifter on May 3, 2008 0:13:12 GMT -5
Friday May 2/08Stretch {Reverse Hyper: 3 x 15 {Weight Crunches: 45kg x 3 x 30 MP from Rack: 20 x 8 40 x 5 60 70 x 7 x 2; 1 x 3 55 x 2 x 6; 1 x 7 Bench: Bar + doubled mini bands x 8 2 Board: 60 + bands x 3 100 + bands x 1, 3 105 + bands x 1 75 + bands x 8 Man these were hard! I should have done more volume I think but with the doubled minis and just starting out on this training cycle I opted on staying together and building things up slowly. {Tricep Pressdowns: 30kg x 2 x 15, 10 {Calf Raises: 3 x 15 Rotator Cuff Exercises & stretch McLifter
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Post by McLifter on May 3, 2008 12:42:18 GMT -5
It's only just beggining so I will see how things progress over the next few weeks.
Brock
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Post by McLifter on May 5, 2008 22:03:30 GMT -5
Monday May 5/08Walk {Reverse Hyper: 12.5 kg x 3 x 15 {Standing Ab Crunch: 55kg x 3 x 30 Stretch & warm up Front Squat: 20 x 8 40 x 8 65 x 8 85 x 5 110 x 5 130 x 3 140 x 3 Box Squat: 122.5 + doubled minis x 12 x 2 @ 55 sec rest. I was moving soooo sllllooooooooooowwwwwwwwwwww on the first rep I "undoubled" the minis to take off some tension. This made it better and the speed was where it should have been. Drag: 45kg x 2 laps of the field x 4:40:34 Backwards Drag: 45kg x 2 widths of field It was a good workout today but there is some stiffness in the knees. Warming up takes longer the more grey hairs I get but heck I'm still lifting and still enjoying it! McLifter
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Post by McLifter on May 6, 2008 20:51:37 GMT -5
Tuesday May 6/08Core Blaster: 25.25kg x 3 x 20 Stretch & warm up MP from Rack: 20 x 8 40 x 5 60 70 x 6 x 2; 2 x 3 55 x 1 x 6; 2 x 7 Band Bench: 20 + purple x 10 60 + purple x 5 72.5 + purple x 8 x 3 @ 55 sec rest Bentover Rows: 80 x 8 105 x 5 120 x 4 x 5 Hammer Curls: 30# x 2 x 15 Standing Ab Crunches: 55kg x 2 min x 92 reps McLifter
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Post by Rehband on May 6, 2008 21:00:36 GMT -5
[glow=red,2,300]Your Front Squat is really coming along[/glow] Looks like you still have (much) more in there. ;D
Cheers, Al
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Post by McLifter on May 9, 2008 12:27:05 GMT -5
Friday May 9/08Sort of a catch up workout since I missed yesterday's fare. Stretch & warm up {Band Assist Chins: 9, 9, 8 {Dips: 9, 9, 8 PC: 20 x 8 60 x 5 72.5 85 x 3 87.5 x 3 90 x 2 92.5 x 2 MP from Rack: 70 x 5 x 2; 3 x 3 55 x 3 x 7 2 Board Press: 20 + doubled minis x 8 70 + doubled minis x 5 90 + doubled minis x 3 102.5 + doubled minis x 2 107.5 + doubled minis x 1 {Tricep Pressdowns: 35kg x 15, 10, 15 {Calf Raises: 3 x 16 Rotator Cuff Ex & stretch Trunk twists x 50 In answer to your question Al about Front Squats (which it looks like you removed). I am doing them myself to help with my form and to strengthen my quads. My vastus medialus has always lagged behind the outer quads and I think this contributes somewhat to some of my knee problems. Front squats are just plain hard and manly so that is why I like to do them. Also, some of my reading recently has pointed to this exercise as beneficial to leg development and overall health (something of which I am acutely aware the older I get). In short we all have imbalances to our physiques, I'm just trying to correct some of mine with this exercise in the rotation.McLifter
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Post by Rehband on May 9, 2008 21:33:34 GMT -5
That's what I was looking for, a little technical rationale. Thanks Brock.
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Post by McLifter on May 12, 2008 18:59:39 GMT -5
Monday May 12/08{Reverse Hypers: 15kg x 3 x 12 {Standing Ab Crunches: 55kg x 3 x 35 Stretch Single leg extension: 12.5kg x 2 x 15 Zercher Squats: 20 x 10 40 x 5 60 x 5 100 x 5 110 x 3 115 x 3 Box Squat: 125kg + Purple bands x 12 x 2 @ 50 sec. rest. Pullthroughs: 30kg x 2 x 20 McLifter
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Post by Ed on May 12, 2008 21:34:15 GMT -5
Nice squat work Brock. Are you planning to lift raw at the comp?
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Post by McLifter on May 13, 2008 21:12:36 GMT -5
Tuesday May 13/08KB swings: 20kg x 2 x 15/side Stretch MP from Rack: 20 x 8 40 x 5 60 70 x 4 x 2; 4 x 3 55 x 2 x 7; 1 x 8 Band Bench: 20 + purple band x 10 60+ purple band x 5 75 + purple band x 8 x 3 @ 50 sec rest Bentover Rows: 60 x 8 105 x 5 122.5 x 4 x 5 Hammer Curls: 30 # x 15 35# x 15 Standing Ab Crunches: 55kg x 2 min x 94 reps Rotator Cuff Exercises & stretch No I will probably use the gear this time. At least that was my plan when I started out. McLifter
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Post by McLifter on May 15, 2008 19:41:22 GMT -5
Thursday May 15/08
Stretch & warm up
{Band Assist Chins: 3 x 9 {Dips: 3 x 9
PC: 20 x 8 60 x 5 72.5 85 x 3 87.5 x 3 90 x 3 92.5 x 3 with a Jerk added on the last rep.
Sumo Deads off Blocks: 92.5 x 5 120 x 3 150 x 15 x 1 @ 30 sec rest
NSGM: 20 + doubled minis x 15 60 + doubled minis x 2 x 10
HLR: 15, 16, 17
McLifter ;D
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Post by McLifter on May 16, 2008 22:11:35 GMT -5
Friday May 16/08Stretch & warm up {Reverse Hypers: 3 x 20 {Standing Ab Crunches: 55kg x 3 x 30 MP from Rack: 20 x 8 40 x 5 60 70 x 3 x 2; 5 x 3 55 x 1 x 7; 2 x 8 3 Board Press: 55 x 5 100 x 5 120 x 3 140 x 3 150 x 1 VERY HARD! d**n harder than it should have been but after all I haven't done a heavy bench or partial bench in at least 8 months so what else did I expect? 125 x 5 {Incline DB press: 25# x 15 30# x 15 35# x 15 {Calf Raises: 3 x 18 Rotator Cuff Exercises & stretch McLifter
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Post by Snowdaddy on May 18, 2008 9:50:39 GMT -5
Ah, fellow brother of the iron you too shall be entering the tournament of pain? Are you going to be breaking out the black and yellow again? I hear Titan has silver as a colour now. I'll be lifting raw. Is Mrs McLifter competing? It would be great to see you two on the platform. Keep up the training the numbers look good.
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Post by McLifter on May 19, 2008 19:59:32 GMT -5
Monday May 19/08{Reverse Hypers: 10kg x 3 x 15 {Landmine: 12.5kg x 3 x 30 Stretch Zercher Squat: 20 x 8 40 x 5 60 x 5 102.5 x 3 112.5 x 3 117.5 x 3 Box Squats: 127.5kg + Green Bands x 12 x 2 @ 45 sec rest. Pullthroughs: 30kg x 2 x 25 This went better than I expected since I was at the lake until 17:00 today and cut down and cleaned up about 16 trees yesterday as well. I need to grease the groove a little more for the box squats as things weren't moving really well until the 6th or 7th set. McLifter
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