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Post by McLifter on May 2, 2010 20:56:43 GMT -5
Fri Apr 30/10
Reverse Hypers: 3 x 10
Band Assist Chins: GB x 5 x 6
SLDL: 60 x 2 x 8 70 x 3 x 8
MP from Rack: 70 x 4 x 2; 4 x 3 62.5 x 2 x 6; 1 x 7
Rolling Thunder Holds: 20kg x 15sec 30kg x 15 sec 40 x R - 12sec and 15sed; L - 11sec and 10 sec 45 x 2 x 1
Sun May 2/10
Stretch & warm up
KB C&P: 20kg x 3 x 5/side
BW Squat: 3 x 8
OH Squat: Broomstick x 2 x 8 25kg x 5 45 x 2 x 5 55 x 3 x 5
Core Blaster: 24kg x 15 29kg x 2 x 15
Leg Complex: Mini band x 2 x 4 x 15
McLifter
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Post by McLifter on May 30, 2010 11:24:26 GMT -5
Old workouts I did not post ..........
Monday May 3/10
Stretch & warm up
Reverse Band Bench: 60 x 8 80 x 8 100 x 8 120 x 2 x 8 Green Band
KB Swings: 20kg x 3 x 8/side
KB C&P: 20kg x 3 x 8/side
Ball Crunches: 10kg x 50
Wed May 5/10
{Ball Crunches: 10kg x 3 x 30 {Plate Pullovers: 10kg x 3 x 10
Stretch
Band Assist Chins: GB 5 x 6
Dips: 5 x 8
Landmine Flyes: palm up 20kg x 3 x 8
So, as you can see I haven't been in the gym. As Bruce noted there was some grunting and groaning on opening weekend of the fishing season as we lugged gear and canoe into the woods. One memorable portage was almost 400metres through mud etc. and I did this barefoot with a 70 - 80 # pack on my back with a canoe on top of that. One helluva cardio workout (and NO, it was not a sprint).
We shall try to do more than walking and stretching in the near future.
McLifter
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Post by McLifter on Jun 1, 2010 21:18:59 GMT -5
Monday May 31/10Some light Keg pressing - 4 x 5 Picked up and cleaned the heavy keg and realized how weak I am at this right now. Rock Presses: 3 x 8 with a set of Rows too ala "The Bruce" McLifter
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Post by thebruce on Jun 2, 2010 14:20:34 GMT -5
I am struggeling also,less power than a little while ago. Training has been to sporadic. How much does the heavy keg weigh?? We should get together and do an outdoor WO. Your strength will come back fast it always does BIG FELLA!!!
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Post by McLifter on Jun 21, 2010 21:36:39 GMT -5
The Heavy Keg is about 70kg. I filled it with gravel after having it full of water for a few years. With the gravel when I add water I can get the weight up. The max weight when it is full of liquid is 70kg. THE FAT MAN'S RETURN Monday June 21/10Walk da dawgs Step ups: 3 x 1 min per side for a total of 6 minutes non stop. I'm doing this to help get the blood flowing and to address an inequity on my right side. {Landmine: 10kg x 3 x 30 {Landmine Press: 10kg x 10, 2 x 15 {Band Assist Chins: Green Band - 3 x 5 {Dips: 3 x 6 PC&P: 40kg x 3 x 8 @ 30 sec rest Stretching and some band neck work A sweat fest in the basement. The outside is still flooded here on the El Rancho de Haywood and the mosquitoes will carry you off if you are not careful. Always inspired after a contest and I figured it was time to get off of my duff and begin to address the goal of dropping a weight class and preparing for Nationals in PEI. The long and winding road begins.................... ;D McLifter
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Post by thebruce on Jun 22, 2010 9:44:37 GMT -5
Welcome Back!!!! I see my old friends the step up,clean and press chins and dips in the current mix. GOOD Stuff. Outside with the bugs is a challenge you have to breathe through yer mustache.
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Post by McLifter on Jun 23, 2010 21:38:51 GMT -5
Yeah the bugs are just extra protein if you don't breathe them into your lungs but swallow them into yer gullet. Wed Jun 23/10Step ups: 1:10 min x 3 sets/side KB Complex: 20kg x 3 x 5 S, 5 C&P, 5 swings Ball Bench: 40kg x 3 x 15 {Ball Crunches: 10kg x 3 x 25 {Pullovers: 10kg x 3 x 10 Leg complex with mini band 2 x 10 x 4 sides McLifter
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Post by McLifter on Jun 27, 2010 21:17:01 GMT -5
Sunday Jun 27/10Step ups: 1:20min x 3 sets/side non stop OH Squat: 20 x 2 x 5 40 x 2 x 5 50 x 2 x 5 55 x 2 x 5 Squat: 60 x 5 80 x 5 100 x 5 {Seated Trunk Twists: 10kg x 3 x 20 {Lying Leg Raises: 3 x 10 {Adductors: 3 x 15 McLifter
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Post by McLifter on Jul 7, 2010 21:29:41 GMT -5
It's been busy so here are some previous workouts... Tue Jun 29/10Step ups: 1:30 min x 3 sets/side {Landmine: 12.5kg x 3 x 30 {Landmine Pres: 12.5kg x 3 x 15/side {Band Assist Chins: GB 4 x 5 {Dips: 4 x 5 PC&P: 45 x 3 x 8 Stretch and some Facepulls for the shoulders Monday July 5/10Step Ups: 1:05 x 3 sets/side OH Squat: 20 x 2 x 5 40 x 2 x 5 50 x 5 60 x 2 x 5 Squat: 60 x 5 80 x 5 100 x 5 110 x 5 Standing Ab Crunches: 60kg x 2 min x 90 reps Wed Jul 7/10Step ups: 1:20 x 3 sets/side Stretching {Band Assist Chins: GB 4 x 5 {Suspended pushups from the knees: 4 x 5. I have some straps that I use for other things and I hung them from the top of the cage and did the pushups with my hands through the loops. A cheaper version (read already have the gear) of the Elite Fitness Blast Straps. Bench with Feet up: 60 x 8 70 x 8 80 x 8 Stretch KB Complex: 20kg x 2 x 5 Snatch, 5 C & P, 5 swings. This left me suckin wind today and thus only two sets. More to come as the endurance improves. KB Windmills: 20kg x 3 x 5/side. McLifter
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Post by thebruce on Jul 12, 2010 9:20:08 GMT -5
D*mn now I am gonna have to figure out a way to try those push ups too!!! A good tool to add to the tool box. Really push the stabilizers in the shoulder joints I think. Good to see you back at it big guy.
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Post by McLifter on Jul 13, 2010 21:39:48 GMT -5
Sat Jul 10/10Shovel 10 yds of fill in two sets of 5 yds..................and I need more dirt!! Monday Jul 12/10Step Ups: 1:20 min x 3 sets/side Stretch etc. OH Squat: 20 x 2 x 5 40 x 5 50 x 5 60 x 5 62.5 x 5 65 x 5 Manta Ray Squat: 65 x 5 85 x 5 115 x 5 Standing Ab Crunches: 60kg x 2 min. x 90 reps Tue Jul 13/10Stretch Neck work: Purple band x 2 x 10/side 12.5 x 10 17.5 x 10 front & back {Band Assist Chins: GB x 4 x 6 {Suspended Pushups from knees: 4 x 5 PC&P: 45kg x 3 x 8 Bench Feet up: 60 x 8 72.5 x 8 82.5 x 8 {Ball Crunches: 10kg x 75 {Plate pullovers: 10kg x 20 Bench: 60kg + GB behind back x 5 I was talking about these with "The Bruce" on Sunday and I thought I would humble myself. McLifter
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Post by thebruce on Jul 14, 2010 9:47:53 GMT -5
Nice wo McLifter. Throwin those extra presses in at the end would be interesting.
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Post by McLifter on Jul 18, 2010 21:45:59 GMT -5
Having some trouble loading the pages here not sure what is up but it is annoying...
Sunday Jul 18/10
Neck work: Purple band x 2 x 15/side 10kg x 15/side 20kg x 15/side
PC&P: 60 x 3 x 3 65 x 3 70 x 3 75 x 3
SLDL: 75 x 8 80 x 8 85 x 8 90 x 8
Semi Sumos: 90 x 2 x 20
OH Band Crunches: GB x 75
Short and sweet but oh so taxing. I was going on 30 seconds rest for most of this workout. Pace was fast.
McLifter
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Post by McLifter on Jul 21, 2010 10:27:03 GMT -5
Tuesday July 20/10
Today I joined the Boyz at Park West for some Benching fun. Ed was in from Dauphin, Harvey, Trevor, Steve and Annette and the kids came to cheer on their dad. I wasn't sure what I was going to do since I had not been training my bench heavy but I took my F6 anyway.
I could have left the F6 at home as Ed brought some shirts to play with and he put me into a Size 52 Katana that felt like a Boa Constrictor! However, this seems to be the next shirt I should purchase as you will see...
Stretch and warm up
Bench: Bar x 10 135 x 5 185 x 5 225 x 3 #2 Board 275 x 3 Added the Katana - #3 Board 335 x 1 #3 Board 365 x 2 #2 Board 385 x 2 #1 Board 405 x 1 No boards 410 x 1 Which equaled a PB in a contest and a weight I had not done in at least 5 years!
What is really surprising about all of this is how little chest work that I have under my belt since Nationals in April. It was a fun night and I really enjoyed the atmosphere. We have verbally committed to doing this on a montly basis. I know that "The Bruce" wants to get in on some of this action once in awhile too so, it will help all of our training I'm sure.
Thanks to Ed, Harv, Steve, and Trevor for the encouragement and assistance.
GB Tricep Pressdowns: 3 x 20
GB Ab Crunch: 75 reps
Off to Perkins for a Bragging session and some supper. I was home past my bedtime but it was worth it!
McLifter
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Post by thebruce on Jul 21, 2010 13:56:01 GMT -5
Excellent BP WO BIG FELLA,410 is awesome. Man you guys had a good time from the sounds of it.
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