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Post by McLifter on Nov 2, 2009 22:11:06 GMT -5
Monday Nov 2/09Stretch {Band Assist Chins: Purple x 4 x 5 {BW Squats: 4 x 8 Squat: 60 x 5 100 x 5 + Box: 100 x 2 125 x 12 x 2 @ 55 sec rest RDL: 105 x 4 x 5 {Ball Crunches: 10kg x 3 x 25 {Single leg curl: 10kg x 2 x 10; 12 McLifter
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Post by mrhyde on Nov 2, 2009 23:19:28 GMT -5
Great lifting, McLifter!
Are all weights listed in kilos?
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Post by McLifter on Nov 3, 2009 22:54:02 GMT -5
Yes mrhyde all the weights are in Kilos with the exception of some of my dumbbells. Tuesday Nov 3/09Stretch & warm up MP from Rack: 20 x 8 40 x 5 60 x 7 x 2; 1 x 3 55 x 2 x 6; 1 x 7 Bench: 55 x 10 60 x 6 80 x 8 x 3 @ 55 sec rest DB Rows: 80# x 20, 15, 11 HLR: 4 x 10 Rotator Cuff Exercises & stretch A decent workout after napping once I got home. Now its shower time and off to bed. McLifter
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Post by McLifter on Nov 5, 2009 22:02:58 GMT -5
Thursday Nov 5/09
Stretch
Reverse Hypers: 15 10kg x 3 x 10
PC: 60 x 5 65 x 5 70 x 5 75 x 2 80 x 2
Sumo Deads: 80 x 5 120 x 5 150 x 5 185 x 8 x 1 @ 30 sec rest First one Sumo and then the remaining 7 Conventional.
KB Swings: 20kg x 3 x 10
Trunk twists on Ball: 20kg x 3 x 30
McLifter
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Post by mrhyde on Nov 12, 2009 16:36:19 GMT -5
Nice sumo's!
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Post by thebruce on Nov 12, 2009 17:59:54 GMT -5
Power cleans and dead lifts nice combo decent pullin there brudda.
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Post by McLifter on Nov 23, 2009 10:58:27 GMT -5
Thanks gentlemen! I have a squat workout to post from two weeks ago but I've done little in the gym since then. Meet day this Saturday and that will involve a significant amount of work.
McLifter
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Post by McLifter on Nov 30, 2009 22:59:30 GMT -5
Monday Nov 9/09Stretch & warm up {Band Assist Chins: Purple x 3 x 5; 1 x 6 {BW Squats: 4 x 8 Squat: 60 x 5 100 x 5 Add Box - 100 x 2 130 x 12 x 2 @ 50 sec rest Ball Crunches Monday Nov 30/09Stretch & warm up {Band Asst Chins: Green x 4 x 5 {BW Squats: 4 x 8 Squat: 60 x 5 100 x 5 Box - 100 x 3 130 x 12 x 2 @ 60 sec rest {RDL: 100 x 4 x 5 {Leg Raises: 4 x 12 Back in da saddle again.......... McLifter
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Post by McLifter on Dec 1, 2009 22:52:58 GMT -5
Tuesday Dec 1/09
Stretch & warm up
MP from Rack: 20 x 2 x 8 40 x 6 60 x 6 x 2; 2 x 3 55 x 1 x 6; 2 x 7
Bench: 55 x 6 80 x 8 x 3 @ 60 sec rest
Single leg ext: 10kg x 3 x 15
Ball Crunches: 10kg x 2 x 50
That's it, that's all....
McLifter ;D
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Post by thebruce on Dec 4, 2009 13:59:19 GMT -5
Good stuff Broccoli!!!
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Post by McLifter on Dec 6, 2009 20:38:14 GMT -5
Friday Dec 4/09Stretch & warm up PC: 40 x 5 60 x 5 70 x 5 75 x 3 90 x 3 Sumo Deads: 80 x 5 120 x 5 150 x 5 Conventional - 187.5 x 8 x 1 @ 30 sec rest NG Bench: 60 x 5 80 x 5 100 x 3 105 x 3 110 x 3 115 x 2 117.5 120 Standing Ab Crunches: 60kg x 75 reps Sort of a combo today. I needed to do some more bench although I did not do the Military Presses. McLifter
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Post by McLifter on Dec 7, 2009 22:16:31 GMT -5
Monday Dec 7/09Stretch & warm up {Band Asst Chins: Purple - 3 x 5; 1 x 6 {BW Squats: 4 x 8 Squat: 60 x 5 100 x 5 Box - 100 x 6 125 135 x 12 x 2 @ 55 sec rest {RDL: 105 x 4 x 5 {Leg Raises: 4 x 12 McLifter
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Post by McLifter on Dec 8, 2009 22:41:44 GMT -5
Tuesday Dec 8/09Leg ext: 10kg x 10 Single leg ext: 10kg x 15, 12, 10 MP from Rack: 20 x 2 x 8 40 x 5 50 x 3 60 x 5 x 2; 3 x 3 55 x 3 x 7 Bench: 55 x 6 80 x 8 x 3 @ 55 sec rest Ball Crunches: 10kg x 75 reps McLifter
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Post by McLifter on Dec 14, 2009 22:39:29 GMT -5
Monday Dec 14/09
Leg ext: 10kg x 15 Single leg ext: 10kg x 15, 12, 10
Stretch & warm up
{Band Assist Chins: Purple x 2 x 5, 1 x 6, Green x 1 x 6 {BW Squats: 4 x 8
Squats: 20 x 5 60 x 5 100 x 5 Box - 100 x 3 137.5 x 12 x 2 @ 50 sec rest
{RDL: 110 x 4 x 5 {Lying leg ext: 4 x 15
McLifter
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Post by McLifter on Dec 18, 2009 23:38:06 GMT -5
Tuesday Dec 15/09Leg Ext: 10kg x 15 Single leg ext: 10kg x 2 x 15 Stretch MP from Rack: 20 x 2 x 8 40 x 5 60 x 4 x 2; 4 x 3 55 x 2 x 7; 1 x 8 Bench: 55 x 6 80 x 8 x 3 @ 50 sec rest Parallel Grip Front Pulldowns: 60 x 15 90 x 2 x 10 Ball Crunches: 10kg x 3 x 30 Rotator Cuff Exercises & stretch Thu Dec 17/09Reverse Hypers: 15 10kg x 3 x 10 PC: 20 x 5 40 x 5, 3 60 x 5 70 x 5 75 x 5 80 x 3 82.5 x 2 85 x 2 87.5 x 2 90 x 2 Rack Pulls: 90 x 5 120 x 5 150 x 5 180 x 5 210 x 3 240 x 3 Neck work: Purple band x 2 x 12 all four corners Band Crunch: Purple x 40 Purple + Mini x 40 Fri Dec 18/09Cycle 5 min Stretch & warm up MP from Rack: 20 x 8 40 x 5 + 5 behind neck 60 x 3 x 2;5 x 3 55 x 1 x 7; 2 x 8 NG Bench: 55 x 6 80 x 6 90 x 3 102.5 x 3 107.5 x 3 112.5 x 2 117.5 122.52" DB Rows: 40kg x 5, 3 x 8 Windmills: 20kg x 3 x 8/side So a good week of lifting overall. Strength is down but then I haven't trained hard for awhile. McLifter
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