|
Post by McLifter on Jan 29, 2009 23:09:45 GMT -5
Thursday Jan 29/09Leg Ext: 12.5 x 20 25 x 15 Single leg ext: 12.5 x 158 17.5 x 2 x 15 Single leg curl: 12.5 x 10, 3 x 5 Neck Work: Green band x 12, 10/side 15kg x 15 27.5 x 10 Stretch PC: 40 x 5 60 x 5 70 x 5 80 x 5 85 x 5 Sumo Deads off Blocks: 85 x 5 130 x 5 160 182.5 x 6 x 2 Rack Pulls from #2 pin (right at the knees): 110 x 5 150 x 3 190 x 3 230 x 3 x 1 I tore my callouses on the last pull Ball Crunches: 10kg x 2 x 50 McLifter
|
|
|
Post by McLifter on Jan 30, 2009 22:18:45 GMT -5
Friday Jan 30/09
Stretch & warm up
MP from Rack: 20 x 8, 5 40 x 5 60 x 8 x 3 55 x 2 x 6; 1 x 7
2" Bar Bench: 60 x 5 80 x 5 100 x 3 120 x 2 x 2 125 130
2" DB Row: 30kg x 3 x 8
{Band Tricep pressdowns: Purple x 20, Purple + mini x 2 x 20 {Standing Band Ab Crunches: Purple x 25, P + M x 2 x 25
Rotator Cuff Exercise & stretch
McLifter
|
|
|
Post by thebruce on Feb 2, 2009 11:55:00 GMT -5
I see the chins are still in the mix. Do you vary the grip? Lots of diffrent excersizes in your routine as well. You big guys are so eclectic.
|
|
|
Post by McLifter on Feb 3, 2009 8:22:28 GMT -5
Monday Feb 2/09Yeah, that's us big guys ............eclectic! Just another way to say WEIRD. Yes, I do vary the grips. With the five sets I use four grips so I try to double up on one of the grips from workout to workout. Skip x 2 x 1 min. Stretch & warm up OH Squat: 20 x 2 x 5 50 x 5 60 x 5 70 x 5 75 x 2 x 5 Box Squat: 60 x 3 100 x 2 140 x 12 x 2 @ 55 sec rest WSGM: 120 x 6 130 x 6 140 x 3 150 x 5 {Pullthroughs: 40 x 4 x 15 {Standing Ab Crunches: 40 x 4 x 30 I was a puddle of goo after this one. A definate increase intensity which my tired old body felt. McLifter ;D
|
|
|
Post by McLifter on Feb 3, 2009 23:21:07 GMT -5
As noted by Derek he did some shirt work in the HHG today and then I had him help me into my new F6. Tuesday Feb 3/09Stretch & warm up MP from rack: 20 x 8 50 x 3 65 x 8 x 2 55 x 1 x 6; 2 x 7 Bench: 60 x 8 100 x 6 Added the shirt a new F6 #3 Board 140 x 2 150 x 3 160 x 3 This felt really good! The 140 was the hardest as the shirt needed to be pulled down some more. Once Derek reefed on the shoulders some more the shirt was perfect and the weights felt easy. I erred on the side of caution since I'm just starting out this training cycle. 92.5 x 10 x 3 @ 55 sec rest. That was it for the night as I was pooped and it was getting late. Thanks again Derek for the help. McLifter
|
|
|
Post by McLifter on Feb 5, 2009 22:53:43 GMT -5
Thursday Feb 5/09
KB Swings: 20kg x 3 x 8/side
Stretch
PC: 40 x 5 60 x 5 72.5 x 5 82.5 x 5 87.5 x 5
Sumo Deads off Blocks: 87.5 x 5 120 x 2 140 180 210 Just wouldn't go. I put on the belt for the first time in ages and still just barely budged it. So, I took out the blocks and pulled conventional and ground out a single. So being only slightly smarter now in my middle years I dropped the weight to 190. 190 x 6 x 2 So this was significantly less than what I was shooting for however, I found a decent stance. I started out too narrow and the when I put the feet out a little wider I found the sweet spot and more power on the final set.
{Band Asst. Chins: 5 x 6 {Standing Ab Crunches: 40kg x 5 x 30
McLifter
|
|
|
Post by McLifter on Feb 6, 2009 23:06:11 GMT -5
Thursday Feb 6/09
Cycle 10 min
Warm up and stretch
MP from Rack: 20 x 8 40 x 5 65 x 7 x 2; 1 x 3 55 x 3 x 7
#2 Board Press: 60 x 5 100 x 5 130 x 3 140 x 3 150 x 2 155 157.5 - NO
Bentover Rows: 100 x 5 140 x 4 x 5
{Lying DB Press on Ball: 15# x 15, 20# x 15, 20 {Ball Crunches: 10kg x 3 x 40
McLifter
|
|
|
Post by McLifter on Feb 10, 2009 21:23:04 GMT -5
So I proved that stupidity has a home .......... Sunday Feb 8/09Yup, that's right! I wanted to get in a workout on Sunday night after the contest for various reasons. Read on.... Leg Ext: 15 x 20 Single - 15 x 15 20 x 15 Stretch & warm up OH Squat: 20 x 2 x 5 50 x 5 60 x 5 70 x 5 75 x 3 Box Squat: 70 x 5 100 x 2 140 + chains x 12 x 2 @ 50 sec - Well I got to the bottom of the first rep on the fifth set and the left knee popped! I leaned forward and put the bar on the pins and got up. I tried squatting 60 but there was pain so I left it alone. Did some leg ext with 5kg and some mini band extensions and mobility work. Cycled for 10 min at a moderate pace and finished with Weighted Crunches 20kg x 80 reps. I will have to reassess. Both knees are aching with this weather but it isn't as bad as in the past. McLifter
|
|
|
Post by thebruce on Feb 12, 2009 17:06:02 GMT -5
How is the knee big fella??? Do you want to go fishing it is a long weekend,give me a call if you are up for it.
|
|
|
Post by McLifter on Feb 12, 2009 21:22:40 GMT -5
Fishun would be a GREAT idea. I will call you tomorrow.
Wednesday Feb 11/09
Cycle 10 min
Stretch
MP from Rack: 20 x 2 x 8, 5 50 x 3 65 x 6 x 2; 2 x 3 55 x 2 x 7; 1 x 8
Bench: 80 + chains x 10 x 3 @ 50 sec rest
2" DB Rows: 40 x 3 x 8
Face Pulls: 20kg x 3 x 15
Landmine: 20kg x 3 x 20
Rotator Cuff Ex & stretch
Thursday Feb 12/09
Single leg ext: 5kg x 10 10 x 10 15 x 2 x 10
Stretch
PC: 20 x 5 60 x 5 75 x 5 85 x 5 90 x 5, 3
Semi Sumos: 70kg x 2 x 20
Band Asst Chins: 7, 8, 7, 6, 5
{Reverse Hypers: 10kg x 4 x 15 {Lying leg raises: 4 x 15
The knee is not as bad as it could be but I will need to modify the training and work on keeping it limber.
McLifter
|
|
|
Post by McLifter on Feb 14, 2009 13:19:33 GMT -5
Friday Feb 13/09
Cycle 10 min.
Stretch
MP from Rack: 20 x 8 50 x 5 65 x 5 x 2; 3 x 3 55 x 1 x 7; 2 x 8
#2 Board Press: 60 x 5 100 x 5 135 x 3 145 x 3 155 157.5 Better than last week! ;D
Bentover Rows: 100 x 5 145 x 5 x 5
{Ball DB Ext: 20# x 15, 25# x 2 x 15 {Ball Crunches: 10kg x 3 x 45
Rotator Cuff Exercises & stretch
McLifter
|
|
|
Post by McLifter on Feb 16, 2009 18:25:01 GMT -5
Monday Feb 16/09 aka Louis Reil Day!
Cycle 10 min
Stretch and warm up
OH Squat: 13kg x 5, 20 x 5 Just feeling out the knee here.
Squat: 20 x 5 60 x 2 x 5 100 x 5 140 x 3 I was stiff and tentative for most of these. I moved the stance in a bit and was able to have full depth and little to no knee pain. Then I put on the new Squat suit (bottoms only) a belt and knee wraps for the following; 180 x 3 - only hit 1/4 squat depth here as the suit wasn't up high enough on the legs. 200 x 3 - Mrs McLifter gave me three white lights on the first attempt parallel on the next two 220 x 2 - Both below parallel I left it there and moved on to walk outs without the knee wraps. 250 x 10sec 260 x 10 sec
{Band GM: Green x 3 x 20 {Single leg ext: 5kg x 15, 10 x 2 x 20 {Standing Ab Crunches: 40 x 3 x 25
Cycle 10 min.
So overall the suit fits and works well. The knees aren't great but they held up.
McLifter
|
|
|
Post by thebruce on Feb 17, 2009 12:52:13 GMT -5
Good to see the knee did not hold you back. Some good squattin there buddy. Do have any fish left over from Sunday???
|
|
|
Post by McLifter on Feb 17, 2009 21:48:07 GMT -5
Thanks Bruce! I was happy with the effort. Some soreness today and the knees ache a little but it is becoming the norm. So, stretching, plentiful warm ups and flushing workouts to help keep things as healthy as possible.
Tuesday Feb 17/09
Stretch
MP from Rack: 20 x 8 50 x 5 65 x 4 x 2; 4 x 3 55 x 3 x 8
Bench: 80 + chains x 8 x 3 @ 45 sec rest.
Seated Rows: 60kg x 12 85 x 3 x 12
{Band Pressdowns: Purple x 20, Purple + Mini x 2 x 20, 1 x 15 the last five with just the purple band as the tris were pumped and screaming {HLR: 4 x 12
Rotator Cuff Exercises & stretch
McLifter
|
|
|
Post by thebruce on Feb 19, 2009 11:38:07 GMT -5
Howz the cold I see it did not hamper you much. You seem to be gettin a lot of use out of your bands.
|
|