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Post by McLifter on Dec 23, 2009 11:18:55 GMT -5
Tuesday Dec 22/09
Reverse Hypers: 15 10kg x 12 15kg x 2 x 10
Stretch & warm up
Neck work: Purple band x 1 x 12; Purple + mini x 12/side 15kg x 12 20kg x 12 front & back
{Band Assist Chins: 1 x 5; 3 x 6 {BW Squats: 4 x 8
Squats: 22.5 x 5 60 x 5 100 x 5 Added Box - 100 x 3 140 x 10 x 2 @ 45 sec rest
MP from Rack: 60 x 2 x 2; 6 x 3 55 x 3 x 8
Bench: 55 + Doubled Minis x 6 80 + Doubled Minis x 8 x 3 @ 45 sec rest
Rotator Cuff Exercises & stretch
Plate loads: 6 x 20kg; 8 x 20kg/side I saw these on Ryan Vierra's website (Multiple World Champion at the Highland Games) What it involves is stacking a pile of plates on a bench and then grabbing them and placing them on another bench on your opposite side. You then return the stack to the original pile. Great rotational work for the core and for throwers that generate their power from driving the hips through on the twist. Something different that I thought I would throw in.
McLifter
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Post by thebruce on Dec 24, 2009 9:39:09 GMT -5
Good for you Big Fella back at er again.
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Post by McLifter on Dec 28, 2009 21:31:37 GMT -5
Monday Dec 28/09I missed a couple of days in the gym but I was out snowshoeing a few times with the dawgs. It was a great time in the woods. KB Swings: 20kg x 3 x 8/side Stretch & warm up Squats: BW x 4 x 8 60 x 5 100 x 5 + Box - 100 x 2 120 142.5 x 10 x 2 @45 sec rest NSGM: 100 x 6 105 x 6 110 x 6 115 x 6 Standing Band Crunches: Green Band x 3 x 30 McLifter
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Post by McLifter on Jan 2, 2010 1:01:18 GMT -5
Tue Dec 29/09Cycle 5 min Stretch & warm up MP from Rack: 20 x 10 40 x 5 60 x 1 x 2; 7 x 3 57.5 x 3 x 6 Bench: 57.5 + Doubled Minis x 6 80 + DM x 8 x 3 @45 sec 2" DB Rows: 37.5 x 3 x 5 Rotator Cuff Ex & stretch HLR: 4 x 12 McLifter
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