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Post by thebruce on Sept 13, 2010 9:10:50 GMT -5
Sept 12 2010 Tire Drag 6 rocks 100 fwd 100 bck x2 Tire Drag 8 rocks 100 fwd 100 bckx2(x2)
1 arm OHP small rock x15 x3 Romainian DL Big Rock x10x5 1 legged calf raise Big Rock x15x2 x5x2
2 sets with 8 rocks was a real killer, the OHP with the small rock went ok left still wanky at the bottom of the movement. Nice day needed to be outside. Dandy Dog my highly paid coach trainer has advised me to do more of this conditioning work and drop some weight. I was starting to push 270 again need to be under 250 to feel good.
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Post by McLifter on Sept 13, 2010 20:20:59 GMT -5
I don't know if you pay that trainer of yours enough!!! Dandy trainer, Dandy trainer.
Nice work buddy!!
Bombers WIN!!
McLifter
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Post by thebruce on Sept 15, 2010 12:01:10 GMT -5
Yeah Dandy has asked about a raise,I said not till I breaK my old BP PB. Yes the blue Bombers did shellac Sask and that makes 2 games played well. Hope they can do well against 5 and 5 Toronto this weekend. September 14 2010
Shoulder Complex DB side and front raises,DB OHP and Flysx10 with the 3`s and 7`s
High Pulls barx3x3 95x3 115x3 135x3x10 Wide PU BWx3x10 ( last rep of last 2 sets was an inch short of full ROM) DBR 50x6 75x3 95x3 110x3x9 Scotties 103x3 113x3x9 Cable Push Down 70x8 90x3 100x3x9 Got my 30 reps on the first 2 ( last WO choked) so will move them up in weight down in sets Moved last 3 up 10 pounds in weight down 1 set so they will go up again next WO. Did Reverse Hypers BWx15 , 20 ,10x3 As well tried some GM with just the oly bar,low back did not like em, have tried em in the past and my spondylosis acted up then too. Oh well stay with what works.
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Post by thebruce on Sept 24, 2010 8:35:21 GMT -5
Took an 8 day lay off,did shoulder rehab,lots of hiking and cut back on groceries a bit. Sept. 23 Tire Drag 6 rocks 100 steps forward 100 steps backx2(x3) 1 arm Over Head Press small rockx10x3 Reverse Hyper BWx30x2 Hanging Knee upsx30x2 1 Legged Calf Raise BWx30x2 Road was wet pulled hard,OHP was better than last time.
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Post by McLifter on Sept 25, 2010 11:12:14 GMT -5
I thought you took a break. How are things feeling after the recuperation period?
Brock
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Post by thebruce on Sept 27, 2010 10:45:52 GMT -5
Shoulder is still very sore however it improves almost daily. I suspect the on going soreness is a direct result of my pushing the rehab. Shoulder complex is good and ice after,as well contrast showers and some heat daily. It is coming back. September 26th 2010 Shoulder Complex lateral raise,front raise,over head pres 7 pound DBx10x3 DIPS 2 band assisted x3x3 1 band assisted x3 BWx3x10 Wide Grip Pull Up BWx3 BW+ 10x3x9 Concentration curls 47.5x3x10 Dumbell Extensions 47.5x3x6 Purple Band tricep extensions x3x4 Hanging Knee Upsx20x2 Reverse Hyper Extension BWx20x2
Dips were about half of full ROM Dumbell extensions hurt the left shoulder so switched to push downs.
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Post by thebruce on Sept 30, 2010 11:57:50 GMT -5
Tire Drag 6/8/6 rocks 100 steps fwd 100 steps bckx2(x3) 1 arm OHP small rock x10x3 Hanging Knee Ups 30x2 Revers Hyper BWx30/20/10 1 leg calf raise BWx30x2 Did a bunch of tater cuff stuff before and after. The 3 sets of 400 steps on the TD were moderate in terms of resistance but kept the pace up so cardio was good.
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Post by thebruce on Oct 18, 2010 14:56:22 GMT -5
Oct 16 2010 Tire Drag 6 rocks 100 fwd 100 bckx2 1 arm OHP small rockx15 SLDL big rock x15 Zercher squat big rockx15 Face Pull purple band (both strands)x10 Tri push down purple band x10
Tire Drag 8 rocks 100 fwd 100 bckx2 1 arm OHP small rock x 15 SLDL big rockx15 Zercher sdquat big rockx15 Face pull purple band x15 Tri push down purple band x15
Tire Drag 6 rocks sprint 100 fwd walk 100 back 100 fwd 100 back 1 arm OHP sml rock x15 SLDL big rockx15 Zercher squat big rockx15 Face pull purple band x20 tri push down purple band x20
I have got in a few more WO like this,some weighted PU and BW dips. Shoulder hurts like the devil but is getting stronger. I do rehab work on the shoulder 2x a day. I got in several cords of fire wood in the last 2 weeks as well so no shortage of work OH Yeah went Green Back fishin on the Red I caught a limit of 20 to 22 inch walleye and a 23 24 and 30 inch walleye that went back. My partner caught a 20 and 22 he kept and a 25 and 26 that went back. Several nice sauger as well fantastic day.
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Post by McLifter on Oct 19, 2010 21:15:52 GMT -5
Sounds like Babe Winkleman has come North. Did the Shandling get wet? McLIfter
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Post by thebruce on Oct 21, 2010 9:43:45 GMT -5
Yes and for a paltry 400 dollars a day you to could be guided to your 1st MA Walleye. The green back fanatics say a 40 inch Walleye is out there. I seen a pic of a 39 down right ugly after they get over 30 kinda like a SHW.
October 20 2010 TD 6 rocks x100 fwd 100 bck x 2(x2) Wde PU BWx3 BW+10x3 BW+15x3x8 DIPS 2 band assistx3 1 band assistx3 BWx5,3,2 7,3,2,8,3,2 Lateral Raise, 7lbs Dbx10 15x10 7x10 Cble psh dwn 70x3 80x3 90x3x8 90x8 Scotties 103x3x10 103x5
Plan is 1 on 2 off with the emphasis on conditioning and rehab the shoulders. I am walking at least 45 mins a day ( some times twice a day) I have dropped 15 pounds at least and while the low carbs are making my muscles flat a day of carb loading ( yes a cheat day at least weekly) pops em out again. I am about 255 now and headed for under 250. No point being heavy when you can not lift heavy. Who knows I may make 242 yet!!!
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Post by Rehband on Oct 21, 2010 19:10:00 GMT -5
Workouts are looking pretty good there Bruce, some very impressive fishin' also. Cheers, Al
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Post by thebruce on Oct 25, 2010 9:18:26 GMT -5
Oct 23 rd 2010 Tire Drag 6 rocks 100 fwd 100 back x 2 1 Arm OHP sml rckx15 Zercher squat BGRCKx10 Face Pull PRPLE BNDx15 TRI PSH DWN PRPLE BNDx15 1 leg calf raise BWx10
Tire Drag 8 rocks 100 fwd 100 bckx2 1 Arm OHP BG RCK x8 Zerchers BG RCK x10 Face Pull PRPLE BNDx15 Tri PSH DWN PRPLE BND x15 1 leg calf raise BWx10
Tire Drag 8 rocks 100 fwd 100 bck x2 plus 50 fwd and 80 bck PB!! 1 Arm OHP BG RCK x9 Zerchers BG RCK x10 Face Pull PRPLE BND x15 Tri Psh Dwn PRPLE BND x15 1 leg calf rse BWx10 SLDL BG RCK x15
High Volume B*ll Buster,I am feelin it today. Left shoulder is gettin stronger OHP OK tried some DB BP and it hurt like H*ll but some light flys were OK. Love those rock Zerchers just holdin the big rock to my big belly and reachin back to the stump with the hips/butt is great for form. I shoulda tried these a long time ago. Weight is comin off still and some definition showin up in the legs and shoulders arms etc. Really enjoyin gettin in some high volume stuff. Will keep at it till I can move a bit more weight. 1 arm OHP with big rock is good best before with same rock was 2 sets of 15 or 3 sets of 10 30 reps. Once I am back there time to switch to DB.
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Post by McLifter on Oct 25, 2010 20:08:46 GMT -5
No wonder you are dropping weight "not so BIG guy" with all of that volume happening. Way to go!
Did you get compared to a big walleye or a big cat and then made the SHW parallel which motivated you to the weight loss? It's OK to be big and ugly but you were big and "ruggedly handsome" so there were no worries.
Brock
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Post by thebruce on Oct 26, 2010 9:50:05 GMT -5
yeah that 30 inch walleye had a huge gut I never seen a belly on a walleye like that before. Dave thought it was a cat at first. And yes I believe a comparison was made to my own prodigious belly. Given I was nudging 270 I was in danger of making the SHW jump with none of the strength gain. I shall get onna scale soon and see where I am at now.
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Post by thebruce on Oct 28, 2010 11:15:17 GMT -5
Oct 27th 2010 Zercher squat to a bench barx10 95x3x3 115x3 135x5x2 135x3x3 High Pulls barx10 95x3x3 115x3 135x5x2 135x3x3 Dips 2 band assistx8 1 band x3 BWx3 BWx5x7 BWx10 ( only 25 % 35 % ROM) more hurts Wide PU BWx3 BW+10x3 BW+15x3 BW+20x7 BWx10 Lateral Raise 7lbs x10x3 Reverse Hypers BWx15x3 Low weight high reps still, left shoulder improving. I was able to do some internal and external rotation excersizes with the left shoulder for the 1 st time since it popped. "Oh the road is looooong with many a winding turn" what song and who sung it?
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