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Post by McLifter on Sept 4, 2010 0:22:02 GMT -5
Yes they are! Ceilidh watched my efforts silently while Silver barked out encouragement.
McLifter
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Post by McLifter on Sept 6, 2010 14:20:45 GMT -5
Monday Sep 6/10 aka Labour Day! And boy did I labour...Shoulder Compex: 15# DB Bentover Flyes, Front Raises, Side Raises, DB Press x 3 x 10. Quite a shoulder pump from this one but they were nice and warm for what followed. Stretch Squats: BW x 8, 5, 5 OH Squats with broomstick 2 x 5 Box Squats: 20 x 5 60 x 5 80 x 2 100 x 2 100 + chains x 2 140 + chains x 12 x 2 @ 55 sec rest Suspended WSGM: 100 x 8 120 x 8 130 x 8 Bench: 60 x 8 85 x 8 x 3 @ 45 sec rest Rotator Cuff Exercises & stretch Ball Crunches: 10kg x 60 A good day overall. McLifter
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Post by thebruce on Sept 7, 2010 10:51:39 GMT -5
Ah yes shoulder prehab. Good stuff. Nice squats there Brock.
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Post by McLifter on Sept 9, 2010 21:11:25 GMT -5
Thanks Bruce. Wednesday Sep 8/10 Park West Shirted Benchpress FrenzyDB Complex: 15# x 3 x 10 Bentover Flyes, Front raises, side laterals, DB Press all done one after the other. This warms things up nicely. ;D Stretch Face Pulls: Mini Band x 3 x 20 Bench: Bar x 10, 8 Reverse Grip: 135 x 8, 5 Bench: 135# x 6 185 x 5 225 x 5 275 x 2 315 No Added the shirt and started with 315 x 3 - However, I couldn't touch the #2 Boards I had chosen to use for this workout 365 x 3 385 x 3 405 x 3 425 x 1, missed the second 415 x 1 and stalled out on the second rep. This felt like the whole bar was moving to my left but I was tired by this point and it had been a good day in the shirt. Thanks to Steve, Harvey, Trevor and Chris for their collective help and observations Band Pressdowns: GB x 3 x 15 Band Crunches: GB x 50 A good session today. McLifter
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Post by thebruce on Sept 10, 2010 8:55:00 GMT -5
Nice weight on the 2 boards Brock.
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Post by McLifter on Sept 10, 2010 21:40:16 GMT -5
Fri Sep 10/10
Thanks buddy! I wanted to get in more reps with the shirt so I decided to stay with two boards and keep doing triples until I couldn't.
DB Complex: 15# DB x 3 x 10 - Bentover flyes, Front Raises, Side Laterals, DB Press.
Stretch
PC: 65 x 5 70 x 5 75 x 3 80 x 3 85 x 3 90 x 3
Clean Grip High Pull (CGHP): 90 x 5 I stopped as there was a nerve being pinched. I felt an electric like sensation go up the back of my neck & between the right scapula and the traps. Felt it on righs side off of the top right side of the vertebrae. At first I thought it was the label with a rough edge but this could be the source of some of my grief on the right side. I am presently icing the area and I can feel it.
Bentover Rows: 90 x 3 x 8
Neck work: Purple band x 2 x 15 on all four corners.
{Incline DB Flyes: 15# x 3 x 15 {Leg Extension: 15kg x 3 x 20
HLR: 4 x 12
I may take next week off just to rest the upper back and shoulder up. Just do mobility exercises and flush some blood through the area to aide in healing. Alternating ice and heat too.
McLifter
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Post by McLifter on Sept 13, 2010 20:26:49 GMT -5
Monday Sep 13/10
Drag: 2007 Ford Ranger 3 - 4 sets (Sometimers?? I can't remember) All I know is I need a driver for this. I was pulling on the driveway which is curved so I had to stop and disconnect and try to point the truck in the right way. It felt easy until I realized I was pulling it downhill. So, I turned the truck around and tried uphill. Much harder especially when it went onto the grass. So, instead of running myself over I pulled out the sled...
69kg x 4 x 60 steps forward 69kg x 4 x 75 steps forward 69kg x 3 x 50 steps backward 69kg x 1 x 100 steps backward into the garage. All done with 30sec rest between sets
Ball Crunch: 12.5kg x 75 reps.
I too benefited from some canine coaching as the dawgs barked encouragement.
McLifter
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Post by McLifter on Sept 20, 2010 21:14:38 GMT -5
Sunday Sep 19/10Stretch & warm up KB Complex: 20kg x 2 x 5 Snatch, C&P, Swing Squat: BW x 8, 5 Box Squat: 20kg x 5 60 x 5 80 x 3 100 x 2 100 + chains x 1 - Equipment failure!! One of the Spring collars broke and the chain fell off. When I was replacing the bar I squished my right ring finger and took off some skin. 140 + Chains x 12 x 2 @ 50 sec rest Suspended WSGM: 105 x 8 125 x 8 135 x 8 Standing Ab Crunches: GB x 100 Monday Sep 20/10Stretch & warm up DB Complex: 15# x 3 x 10 Bentover Flyes, Front Raises, Side laterals, DB Press. MP from Rack: 35 x 6 65 x 7 x 2; 1 x 3 50 x 2 x 6; 1 x 7 Bench: 50 x 7 80 x 5 80 + chains x 8 x 3 @ 60 sec rest Bentover Rows: 80 x 8 100 x 5 120 x 2 x 5 130 x 5 HLR: 4 x 10 McLifter
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Post by McLifter on Sept 25, 2010 11:09:56 GMT -5
Thursday Sep 23/10Stretch & warm up DB Complex: 15# x 2 x 10 of Bentover Flyes, Front Raises, Side laterals, DB Press Band Assist Chins: GB x 4 x 5 KB Complex: 20kg x 1 x 5 (To Stay warm as I was spotting Mrs. McLifter for her workout) Sumo Deads: 60 x 8 100 x 5 140 x 5 170 x 15 x 1 @ 30 sec rest. This went well even though I have not pulled Sumo in some time. Ball Crunches: 10kg x 75. Fri Sep 24/10Stretch & warm up DB Complex: 15# x 2 x 10 BF, FR, SL, DBP MP from Rack: 20 x 5 65kg x 6 x 2; 2 x 3 50kg x 1 x 6; 2 x 7 NGBP: 60 x 6 85 x 6 105 x 3 with pauses 115 x 3 with pauses 120 x 1 125 x 1 130 Not today and an indication that my strength is really down in the benchpress. Band Face Pulls: Mini Band x 3 x 20 KB Rows: 20kg x 2 x 15/side Lying Leg Raises: 30 McLifter
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Post by McLifter on Sept 26, 2010 13:23:33 GMT -5
Sunday Sep 26/10Stretch & warm up Neck work: PB x 2 x 15 all 4 corners DB Complex: 15# x 2 x 10 of DBP, SL, FR, BF. Squat: BW x 2 x 8 20 x 8 60 x 5 Box Squat: 100 x 3 100 + chains x 2 140kg + chains x 11 x 2 @ 45 sec rest. I was set for twelve and the squats were going quite good however, I felt some tightness in my left knee on set #10. So, I did set 11 and finally after 30+ yrs of training I decided not to push it too far and have something give out. Bench GM: 60 x 2 x 8 80 x 2 x 8 Standing Ab Crunch: 50kg x 94 reps in 2 min. A good workout today. Things feel the usual, i.e. knees are a little stiff and I'm moving slower but it was a solid day. McLifter
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Post by thebruce on Sept 27, 2010 11:49:38 GMT -5
Good call on the box squats. How much weight at the top with 140 on the bar??
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Post by McLifter on Sept 28, 2010 21:06:01 GMT -5
It's been so long since I weighed them Bruce I'm not sure. Perhaps 25 - 30 # per chain but I will need to re-weigh to be sure.
Tuesday Sep 28/10
Stretch & warm up
DB Complex: 15# x 2 x 10 of DBP, SL, FR, BL.
MP from Rack: 20 x 5 45 x 5 65 x 5 x 2; 3 x 3 50 x 3 x 7
Bench: 50 x 8 80 x 5 80 + chains x 8 x 3@ 55 sec rest
Bentover Rows: 85 x 8 105 x 5 125 x 5 135 x 5
Ball Crunches: 12.5kg x 60
Band Pressdowns: 10, 10, 15 increasing the tension on each set.
McLifter
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Post by thebruce on Sept 29, 2010 9:49:26 GMT -5
Nice rows Brock. The wo looks like it went real well.
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Post by McLifter on Oct 2, 2010 11:09:54 GMT -5
Thursday Sep 30/10 Park WestStretch & warm up DB Complex: 15# x 2 x 10 DBP, SL, FR, BL. PC&P: 135# x 5 145# x 2 x 5 Very encouraging to see a gentleman doing Power Snatches, C & Jerks at Park West tonight. So, while the bar was loaded I did this work to warm up. Bench: Bar x 10 135# x 6, 5 185 x 5 225 x 5 275 x 2 315 Just not at the point where 3 plates will come off my chest right now. This is a little disheartening but it shows that I need to do more work. Shirt and 3 Boards 335# x 3 2 Boards - 355 x 3 365 x 3 375 x 3 385 x 1 This was a good session today. The shirt was tight and uncomfortable but what else is new. I was doing better as the weight went up. After the 375 my gimpy right shoulder was tired so I did a solid pause off of the two boards for the 385 and called it a night for bench. DB Rows: 70# x 8 80# x 5 100# x 3 x 5 Band Crunches: GB x 100 A good night at Park West! McLifter
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Post by McLifter on Oct 3, 2010 13:55:46 GMT -5
Sun Oct 3/10Stretch & warm up DB Complex: 15# x 2 x 10 of FR, SL, DBP, BL. Squat: BW x 2 x 8 Bar + Purple bands x 8 60 + PB x 5 Box - 100 + PB x 5 140 + PB x 12 x 2 @ 60 sec rest Walk outs & 1/4 Squat: 180 + PB x 3 220 + PB x 3 250 + PB x 3 Bench GM: 60 x 8 80 x 8 90 x 8 100 x 8 Weighted Crunches: 45kg x 50 This was a good session. I switched up to the bands and increased the rest time. I will cycle up to the stronger bands through the remainder of this cycle. McLifter
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