|
Post by McLifter on Jun 10, 2008 21:33:56 GMT -5
Tuesday Jun 10/08Stretch & warm up MP from Rack: 20 x 8 40 x 5 60 75 x 6 x 2; 2 x 3 60 x 2 x 7; 1 x 8 Bench: 60 x 8 100 x 3 120 x 2 Put on the shirt 145 pause 1 Board - 160 170 175 145 x 4 all paused Bentover Rows: 100 x 5 120 x 3 120 x 5 135 x 4 x 5 It was another Bench - O - rama at the HHG tonight. Snowdaddy came with TJ, da Wolverine showed up to spot and help with the shirts and Derek came to get into his shirt and do some work. I had a good night, getting 175 off of 1 board. I had injured myself with 172.5 last fall so that was encouraging although the strength is still off and the shoulders not quite feeling as I would like. Derek did some nice reps with 180 and a smoking down set with 160. Snowdaddy squatted and then put on the shirt and showed us how strong he is becoming. An easy 185 off of 1 board showed that he is doing the right things right now and will be ready to push up his Raw numbers in two weeks. Thanks to everyone for the help and the laughs. Stay healthy and lets have more fun on the 22nd. ;D McLifter
|
|
|
Post by thebruce on Jun 11, 2008 10:23:28 GMT -5
Good stuff McLifter 175 is pretty to close to your best contest bench is it not?? Sounds like a good time was had by all. Keep up the good work boyzzzzz.
|
|
|
Post by McLifter on Jun 12, 2008 20:57:13 GMT -5
Thursday Jun 12/08Single leg ext: 12.5 x 2 x 15 Single leg curl: 12.5kg x 15, 12 Stretch PC: 20 x 5 60 x 5 70 82.5 x 3 92.5 x 3 97.5 x 2 Deadlift with the suit: 150 x 2 x 1 190 added the belt 230 x 2 x 1 This was to see if I will use the suit in the contest. It appears that I will be giving the Deadlift suit a try for the first time. {Chins: 4 x 5 {HLR: 4 x 15 McLifter
|
|
|
Post by McLifter on Jun 12, 2008 20:58:36 GMT -5
Thanks Brewster! My all time best is 185. I don't think I will be there this time but if I can keep myself healthy and train regularly I hopefully will surpass that in the future.
Brock
|
|
|
Post by McLifter on Jun 17, 2008 22:20:16 GMT -5
Monday June 16/08Single leg ext: 12.5kg x 2 x 15 Single leg curl: 12.5kg x 2 x 15 Stretch Squat: 20 x 2 x 5 60 x 5 100 x 5 140 x 3 160 180 Walk outs: 250kg x 10 sec Bench: 60 x 8 85 x 8 x 3 @ 50 x sec rest Standing Ab Crunches: 52.5 x 2 min. x 93 reps Front Pulldowns: 52.5 x 10 62.5 x 10 72.5 x 10 Last workout before the contest on Sunday. The goal is to qualify for Nationals next year. The PRIMARY GOAL is to come out of this injury free!! McLifter
|
|
|
Post by McLifter on Jun 18, 2008 20:13:29 GMT -5
I stepped on the Meet scale this am to see where I was and pleasantly enough I weighed in at 124kg!! 273 lbs!! This is the lightest I've been in years. After the contest I will have a rest and focus on dropping some more bodyweight in order to fulfill my contract with Victor's Secret Inc. McLifter ;D
|
|
|
Post by Rehband on Jun 20, 2008 12:20:12 GMT -5
Best of luck on the weekend, Brock looks like some impressive gym numbers. Cheers, Al
|
|
|
Post by McLifter on Jul 7, 2008 20:54:36 GMT -5
So after a two week hiatus after the contest I'm back in the gym. I posted my contest results in the Competitions section. It was not a stellar competiton but I did attain my two goals which were to qualify for Nationals, to come out of the contest injury free and to top it all off I did it at a lighter bodyweight! The focus now will be two pronged for awhile, I am concentrating on my deadlift and I will be working on conditioning and losing some more bodyfat over the next while.
Monday July 7/08
PC: 20 x 5 40 x 4 60 x 5 x 4
SLDL: 70 x 10 80 x 10 70 x 2 x 10
Bentover Rows: 70 x 5 80 x 5 90 x 5 100 x 5 110 x 5
Band Assist Chins: Purple bands 5 x 4
Standing Ab Crunches: 50kg x 2 minutes x 85 reps.
McLifter ;D
|
|
|
Post by Rehband on Jul 8, 2008 23:15:44 GMT -5
Injury free, qualifying for the Nationals, and not bombing (in that order) are noteworthy accomplishments. Congratulations, your strategy is working.
|
|
|
Post by McLifter on Jul 12, 2008 12:55:39 GMT -5
Thanks Al. It always is in how you frame things.
Tuesday July 8/08
Walk > Stretch
Single leg ext: 12.5kg x 10, 12, 14
{Squat: 20 x 8, 60 x 8, 100 x 3 x 8 {Bench: 20 x 8, 60 x 8, 80 x 3 x 8
{Landmine: 10kg x 3 x 30 {Front Pulldowns: 50kg x 3 x 15
Thursday July 10/08
PC: 20 x 5 60 x 5 x 4
SLDL: 70 x 10 85x 10 105 x 10 70 x 10
Bentover Rows: 72.5 x 5 82.5 x 5 92.5 x 5 102.5 x 5 112.5 x 5
Band Asst Chins: (Purple band) 1 x 5, 4 x 4
Lying Leg Raises: 5 x 12
Friday July 11/08
Sledgehammer: 8 min @ 4 min per side alternating after a minute.
Stretch
Single leg ext: 10kg x 3 x 15 Single leg curl: 10kg x 2 x 15, 12
{Snatch: 20 x 5, 40 x 2 x 5, 50 x 2 x 5 {Calf Raises: 4 x 10
Bench: 50 x 15 60 x 8 80 x 8 100 x 2 x 3 with pauses 75 x 12 #II grip and feet on the bench
Drag: Forward 40kg x 2 laps Backward: 40kg x 1 width
The end of week one. Some muscle soreness due to the two week layoff but overall things feel good.
McLifter
|
|
|
Post by Rehband on Jul 12, 2008 19:12:16 GMT -5
That routine should take some body-fat off, I believe that I lost 10lbs just by reading about it.
|
|
|
Post by thebruce on Jul 14, 2008 20:34:45 GMT -5
Hey Brock looks like a good meat grinder of a WO. I note you drag fwd more than back,if you check my last tire dragger you will see that is an issue for me since I jumped weight.
|
|
|
Post by McLifter on Jul 17, 2008 19:53:26 GMT -5
I managed to come down with one of those nasty summer colds on Sunday night. This affected my energy and state of mind a lot so I did not work out on Monday and Tuesday. Today I am feeling a little better so it was back into the gym this afternoon.
Thursday July 17/08
Stretch Single leg ext: 10kg x 2 x 20
Neck work: 5kg x 2 x 15 front and back
PC: 20 x 5 60 x 5 60 x 4 x 4
SLDL: 70 x 10 85 x 4 x 10
Bentover rows: 85 x 5 95 x 5 105 x 5 115 x 5 120 x 5
{Band Assist Chins: 2 x 5, 3 x 4 {HLR: 5 x 10
Stretch
McLifter
|
|
|
Post by Rehband on Jul 18, 2008 10:46:02 GMT -5
Looking strong on the Rows
|
|
|
Post by McLifter on Jul 18, 2008 23:17:57 GMT -5
Thanks for noticing Al. However, they can't compare to those Snatches you are doing lately. Friday July 18/08Sledgehammer: 10 min; 5min/side Single leg ext: 10kg x 15, 12.5 x 2 x 15 Single leg curl: 10kg x 2 x 15, 1 x 11 Neck work: 6.25kg x 2 x 15 front and back as well as 15/side {Snatch: 20 x 5, 40 x 5, 50 x 5, 52.5 x 2 x 5 {Calf Raises: 4 x 12 Bench: 52.5 x 15 60 x 8 80 x 8 100 x 3 x 3 with pauses 75 x 13 All of these with the feet up Drag: 50kg x 2 laps forward; 1length of field backwards Walk the dogs with da missus. McLifter
|
|