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Post by thebruce on Feb 4, 2010 10:54:43 GMT -5
Feb 3 2010 Reverse Hyper extension BWx10x4 Leg Curl 50x10 62.5x8 75x6x2 SLDL barx10 95x5 135x5 185x5 205x5x2 Calf Raise BWx15x3 Dialin up the SLDL again. I find the RDLs are harder on the low back?
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Post by thebruce on Feb 8, 2010 12:32:41 GMT -5
Feb 6 2010 BP Barx10 95x8 135x6 185x3 205x3 1 bd 225x3 3 bds 225x3 2 bds 225x31 bd 225x3 2 bds Wde PU BWx12 BW+25x10 Face pulls purple bandx10x3 Psh dwns purple bands x15x3 Short and sweet Feb 7 2010 3 mi snow shoe up the ridge and through 5 pits on the ridge Followed by Reverse Hyper BWx10x4 Leg Curl 50x10 62.5x8 75x6x2 1leg calf raise BWx15 Bw+35x10-12x3 SLDL Barx10 135 x5x2 155x5x2 Conditioning WO really kicked my butt I am stiff today. I am having fun graphing potential waves in the BP in a 16 week period I am looking at 3 peaks at 95% 6 reps 3 peaks at 85% 9 reps and 3 peaks at 75% 12 reps. The reps would be triples dropping to doubles or even singles if I need to to get in the number. So 9 peak WO out of a possible 32. FeedBack?
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Post by thebruce on Feb 11, 2010 11:13:07 GMT -5
Feb 10 2010 2 miles on snow shoes followed by BP bar x10 135x6 205x3 1bd 225x3 2 bds 235x3 3 bds 235x3 2 bds 235x3 1 bd 235x3 Med grip all paused.
Pull Over Press 103x10 103x8 123x8 123x10
Pull Up Wide Grip BWx10 Bw+25x6 BW+35x6 Pull Up Close Grip palms facing BWx8
Lying Lateral raise 25x10
Man you shoulda heard the Horned Owls calling this morning 2 on the property calling back and forth beautiful Coyotes added thier voices to the music just before dawn good to be alive and in the sticks I tell ya.
Purple Band pushdowns x15
Again short and sweet
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Post by thebruce on Feb 16, 2010 11:41:20 GMT -5
Fighting a cold last week did a couple of snow shoe treks but no weights no juice for it. Feb 15 Standing 1 Arm DB Over Head Press 27.5x10 37.5x8 47.5x6 52.5x6 57.5x6
Pull Over Press EZ Curl bar 103x10 123x8 133x6 143x6 153x6
Wide Grip Pull Up 265x10 290x8 300x6x3
Short and sweet
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Post by thebruce on Feb 18, 2010 10:59:19 GMT -5
I have laid off the Tire Drag for a while but notice that my old bod is not getting enough out of the posterior chain WO.s alone. I laid off to help the knee pain ease off but that did not seem to make any difference sooooooo! Tire Drag 3 rocks 100 steps forward 100 steps backx2 TD 5 rocks 100fwd 100bckx2 1 Arm OHP sml rock x10x2 Bg Rckx10 TD 7 rocks 100 fwd 100 bckx2 1 Arm OHP Bg Rockx10 Stiff Legged Dead Lift Bg RCK x10x3 Finished each SLDL set with a clean of Bg Rck followed by an overhead push up and out throwing it as high as I could. Winnipeg International caught it on Radar twice and re routed several west bound incoming flights as a result. I guess the third toss was not as high. I warmed up a bit in the gym with some BW Reverse Hypers and some snatch grip high pulls. Loved it. I have to say TD with the OHP is my favourite WO kicks me hard in all the right places cardio strength and mobility. Any body can do this stuff all you need is an old tire some rope and some rocks it hits the legs lungs shoulders and tris real well. My coach Dandy the dog agreed that dropping tire drag from the mix was regression for this(long winded) old fart
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Post by Rehband on Feb 18, 2010 11:52:56 GMT -5
Good to see you getting back to your Cape Breton roots there Bruce. Your forefathers threw many a rock at the mainlanders, thus forming the Canso Causeway.
Slainte (Cheers), Al
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Post by thebruce on Feb 18, 2010 17:04:04 GMT -5
Al when we were sharing our roots I must have misled you. My darlin wifes clan is from Cape Breton my clan is from the praries transplants from the highland clearances Kerans clan got hte boot 3 centuries before mine but for much the same reason. I am my old son prarie bred and born.
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Post by thebruce on Feb 22, 2010 13:43:27 GMT -5
Feb 19 2010
BP barx10 95x8 135x6 185x3 205x3 1 bd 225x3 2 bds 235x3 3 bdsx2 235x3x2 bds stopped there right shoulder hurt. DBR 50x10 75x8 95x6 105x6x3 face pulls purp band 10x3 Dumbell extensions 45x10 45x8x2 Concentration curls 45x10 45x8x2
2.5 miles on snoe shoes creek run good pace
DA*N shoulders oh well change focus again this week and tryer again when they are better. I do tons of rotater cuff stuff ice em both after my WO I know I should get a shirt
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Post by Rehband on Feb 22, 2010 19:32:47 GMT -5
Have to admire your endurance there Bruce, excellent wo today.
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Post by thebruce on Feb 23, 2010 12:07:36 GMT -5
Feb 22 2010 DB swing 45x10 x2 1 Arm DB clean and press 27.5x10x2 37.5x8x2 47.5x6x2 52.5x6x2 55x6x2 Pull Over Press 103x10 123x8 133x6 138x6 140.5x6 Pull wide grip BWx19 Close grip palms facing BWx8 BW+25x5x3
2 mile snow shoe good pace
I am likin the DB swings and the 1 arm clean and press. Gonna dial up the numbers on the clean and press and drop the reps. The shoulders do not mind the OHP. As well lying L flys ( on my side rotating up) used to make the shoulder feel better now they hurt but the opposite movement (using a band and rotating inwards) helps. So this round of shoulder grief is differernt than before. "What a drag it is gettin old" who sung it?
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Post by McLifter on Feb 23, 2010 13:09:58 GMT -5
They key is to stop BEFORE you feel da hurt.... Answer: "Ladies and gentlemen the Rolling Stones"Nice work on the DB swings and C&P. Snowshoeing has been good lately with the fresh powder. Makes breaking a trail a good aerobic workout!! McLifter
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Post by Rehband on Feb 25, 2010 10:25:32 GMT -5
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Post by thebruce on Feb 25, 2010 12:19:17 GMT -5
Now I am listening the stones while I type this and it is fitting as last night I did a little TIRE DRAG with you guessed it the stones
TD 4 rocks 100 fwd 100 bck x 2 TD 6 rocks 100 fwd 100 bck x 2 TD 7 rocks 100 fwd 100 bck x 2 Followed by SLDL bar x 3 95 x 3 135 x 3 155 x 3 185 x 3 205 x 3 225 x 3 x 4 RH BWx10 x 4 Leg Curls 50x10 60 x 6 70 x 6 75 x 6 1 legged calf raise BW + 45 x 10 BW + 35 x 10 BW+25 x 10 x 2 Lottsa work hit the lower body real hard can not squat or do heavy DL so this is the bottom end work for now. I read an article on training for older meatheads and it touted the combining of a strength and conditioning WO and the limiting your WO's to 3 a week cause old guys need more recovery time. I notice my younger but still older meathead friend AL doing some of that with the weights and treadmill stuff. Anyway I am to da*n fat shoulders will not let me push the BP for now so focus on some combo WO with a possibility of weight loss. Under wear model body here I come.
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Post by thebruce on Mar 1, 2010 15:23:41 GMT -5
Feb 27th did 3 miles on snow shoes up the ridge and through 5 gravel pits good run. I was going to lift afterwards but I did not have the juice.
Feb 28 1 arm DB clean and press. 37.5x8x2 47.5x6x2 57.5x5x3
Pull Over Press 103x8 133x6 143x5x3
PU clse grp palms facing BWx8 BW+35x4x4
short and sweet right shoulder still givin me grief goin back fer physio on that,waiting for an ortho consult on the knee.
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Post by thebruce on Mar 2, 2010 10:47:23 GMT -5
Mar 1 2010
Seated L flys 3 pds x10x3 Standing L flys internal rotation(out to in movement) pulling against an anchored knee wrap for resitancex10x3 swings to front raises 10 pds x10x3 got the shoulder joints moving.
Speed BP 140x3x8 lots of bar speed tried some rack presses at half way point close grip with 185 shoulder not ready so stopped. DBR 75x8 127.5x6x3 75x15 face pulls 1 strand purple band x10x3 band push down 1 full purple band a side x15x3 Scotties 103x6,8,9 Back tri's and Bi's were whacked hard felt great. Good WO
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