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Post by McLifter on Jul 20, 2009 22:08:50 GMT -5
Monday July 20/09Stretch & warm up OH Squat: 20 x 5 40 x 5 60 x 5 65 x 5 67.5 x 5 70 x 3 Squat: 70 x 5 110 x 5 140 x 5 160 x 3 170 x 3 180 x 3 Standing Ab Crunches: 50kg x 2 min. x 102 reps which I believe is a PB Core Blaster: 24kg x 3 x 15 McLifter
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Post by thebruce on Jul 21, 2009 13:40:03 GMT -5
Congrats on the PB. Core Blaster Different than a corn blaster I am sure(corn blasters occur in the summer after eating to much corn on the cob). Any thoughts on a day of fishin???
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Post by McLifter on Jul 21, 2009 20:34:51 GMT -5
Tuesday July 21/09Stretch & warm up Bench: 20 x 12 40 x 2 x 5 60 x 5 80 x 5 100 107.5 x 3 115 x 3 122.5 x 2 x 1 It was supposed to be a triple 117.5 x 1 {Close Grip Rows: 40 x 10, 60 x 10, 80 x 10 {Dips: 3 x 8 Rotator Cuff Exercise and stretch HLR: 3 x 15 Bench was stronger today as I was able to triple 115 but still off so I shall need to check the ego and take it slow and steady. McLifter
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Post by McLifter on Jul 21, 2009 20:36:43 GMT -5
Fishun! We will have to talk in person. I'll call this week oh Dungeon Bencher.
McLifter
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Post by McLifter on Jul 27, 2009 22:09:32 GMT -5
Monday July 27/09
Stretch Neck Work: Purple band – 12, 15/side; 15kg x 12, 15 front and back OH Squat: 20 x 2 x 5 40 x 5 60 x 5 65 x 5 70 x 5 Squat: 70 x 5 110 x 5 140 x 3 150 x 5 170 x 3 190 {NSGM: 100 x 3 x 8 {Standing Ab Crunches: 50kg x 2 x 20, 25 A good session. Mrs. McLifter joined me for the first time in awhile. LIFE IS GOOD! McLifter
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Post by thebruce on Jul 28, 2009 10:03:56 GMT -5
Nice WO there prez. Some good squatting.
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Post by McLifter on Jul 28, 2009 22:25:46 GMT -5
Thanks Brewster! The squats are feeling the best of the three lifts right now. Tuesday July 28/09Stretch & warm up Bench: 20 x 12 40 x 8 60 x 5 80 x 5 100 x 5 115 x 3 127.5 85 x 15 {Close Grip Rows: 60 x 10, 80 x 10, 100 x 10, 6 {Dips: 4 x 8 Rotator Cuff Exercises & Stretch HLR: 4 x 15 McLIfter
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Post by McLifter on Jul 30, 2009 22:23:27 GMT -5
Thursday July 30/09Stretch & warm up Neck work: Purple band x 2 x 15/side 15kg x 2 x 15 front & back PC&P: 20 x 10 60 x 5 67.5 x 5 77.5 x 3 85 Sumo Deads: 85 x 5 125 x 5 150 x 3 170 x 5 190 x 3 215 Conventional as I couldn't move it Sumo Ball Crunches: 10kg x 100 McLifter
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Post by thebruce on Jul 31, 2009 10:19:37 GMT -5
Still some mighty fine tuggin there Broccoli.
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Post by McLifter on Aug 3, 2009 20:34:42 GMT -5
Monday Aug 3/09
Stretch & warm up
Neck work: Purple band x 15/side; Purple + Mini x 12/side 15kg x 15, 20kg x 10 Front & back
OH Squat: 20 x 2 x 5 40 x 2 x 5 60 x 5 65 x 5 70 x 3 75 x 1 Lost it forward on the second rep
Squat: 75 x 5 100 x 5 120 x 5 130 x 5 140 x 5
NSGM: 100 x 8 105 x 8 110 x 8
Ball Crunches: 10kg x 50 20kg x 25
Drag: 65kg x part of driveway (unmeasured or timed) Backwards: 65kg x 200 steps
McLifter
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Post by thebruce on Aug 4, 2009 13:14:14 GMT -5
Hey Country Boy Draggin after squats wow that would be tough. Keep up the good work buddy!!!!
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Post by McLifter on Aug 4, 2009 22:09:35 GMT -5
The dragging was good for a leg pump that was sure. Tuesday Aug 4/09Stretch & warm up Bench: 20 x 10 40 x 8 60 x 8 80 x 5 87.5 x 5 95 x 5 {2"DB Row: 25kg x 8, 35kg x 2 x 8, 5 {Behind Neck Pulldowns: 60 x 3 x 12, 10 Tate Press: 15# x 15 20# x 15 25# x 15 HLR: 4 x 15 Rotator Cuff Ex & stretch McLifter
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Post by McLifter on Aug 6, 2009 21:55:35 GMT -5
Thursday Aug 6/09Stretch & warm up Neck Work: Purple band x 2 x 15/side 15kg x 15, 20 x 12 front and back PC&P: 20 x 2 x 10 55 x 5 60 x 5 62.5 x 5 Sumo Deads: 62.5 x 5 100 x 5 135 x 5 145 x 5 157.5 x 5 Rack Pulls: #3 Pin (above knee) 170 x 3 200 x 3 230 x 3 Landmine: 20kg x 3 x 20 stretch McLifter
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Post by thebruce on Aug 7, 2009 9:43:19 GMT -5
Some mighty fine pullin there buddy. Sumo all the way through.
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Post by McLifter on Aug 10, 2009 21:48:44 GMT -5
Monday Aug 10/09Thanks Brewster! We'll see how it goes this week. Finally a decent day in "Sunny Manitoba". Stretch & warm up OH Squat: 20 x 2 x 5 40 x 2 x 5 60 x 5 67.5 x 5 72.5 x 5 These were better than last week. I was more upright. Squat: 72.5 x 5 125 x 3 145 160 x 5 170 x 5 Began to feel the knees on this set. 180 x 5 I did three and then wrapped my knees for the last two reps so actually a 3 and a two. The knees are showing some real stiffness and it is getting harder to handle these weights even though they are well off of my contest weights (even this spring). This is highlighting why I have stuck with the speed training after all of these years; it doesn't tear me up near as bad as more conventional training such as this does. WSGM: 100 x 5 120 x 5 140 x 5 Single leg ext: 12.5kg x 2 x 20 Leg Curl: 12.5 x 2 x 20 Standing ab Crunches: 60kg x 2 min x 70 reps. I ran out of gas with 25 sec to go so that was it for the day. McLifter
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