ISC II 35 years liftun almost 50 livun...

[McLifter]

Tuesday Apr 19/11

Farmer's Walk: 39kg /hand - further than last week

{Light Keg Press: 3 x 10
{Light keg Row: 3 x 10

Rotator Cuff Band Work

Ball Crunches: 10kg x 50

I hadn't posted this one as I've come down with a second nasty cold virus since returning from Nationals. It really hit home on Good Friday and I still have it!! I have ventured down into the the HHG but mostly for Rotator Cuff Band work. I visited Jason at Riverbend Physio and we are working on my glaring weakness in the right rotator cuff. I have been very tired as this thing sucks the energy out of you. I am looking forward to upping the workload with this upcoming week.

McLifter ;D

[McLifter]

Sun May 1/11

Step ups: 3 x 20/leg

Stretch

BW Squat: 8, 5, 5

OH Squat: 20 x 2 x 5
30 x 5
40 x 5
50 x 5
60 x 5
70 x 5

Incline Bench: 20 x 10
40 x 10
50 x 10
60 x 10

Hangs: 50 sec

Rotator Cuff Band Work: 3 x 17/side for six different exercises

More stretching

McLifter

[McLifter]

Fri May 6/11

{Light Barrel Press: 4 x 8
{Light Barrel Row: 4 x 8

I didn't do much here due to the fact I had a scheduled workout at Bruce's Basement Gym on Saturday!!


Sat May 7/11

This one took place at Bruce's Basement Gym. A fine workout ensued with a hearty brunch provided by the gym owner and chef.

{HLR: 4 x 10
{Reverse Hypers: 4 x 10

Stretch

{Tire Drag: 4 Rocks and then 6 Rocks 100 steps forward and the same backwards.
{Overhead Rock Carry - Basically picked up a medium sized rock and carried it overhead for the length of the driveway. This one was surprisingly humbling.

Rock Press: Using the same rock in the carry doing a one handed press. I had troubles with balancing the rock on this one.

Back downstairs for some Power Clean & Press...
PC&P: 45# x 8
95# x 5
115# x 5
135# x 2 x 5
155# x 2 x 5

Stretching and Rotator Cuff band work to end things off. A very nice workout with "The Bruce". Pancakes, Beef sausages, eggs and coffee washed it all down as the post workout meal.

McLifter

[McLifter]

Monday May 23/11

Farmer's Walk: 39kg /hand 6 x 50 steps @ 30 sec rest

OH Keg Carry (Light Keg): 6 x 50 steps @ 30 sec rest

BW Squat: 2 x 8

Squat: 20 x 2 x 5
60 x 5
100 x 5
140 x 5

Standing Band Crunch: GB x 75 reps

Shoulder Band Work for rehab

I've done a few little things this week like walking and jogging on our short trail. I've had a chance to watch my video from Nationals it was interesting to see all that is going on while you are competing and then watching yourself lift after the fact.

McLifter

[McLifter]

Sun May 29/11

DB Complex: DBP, HC (Hammer Curls), FR, SL: 15# x 3 x 10 of each.

Bench: 20 x 15
40 x 15
60 x 3 x 10 Feet were on the bench

Front Pulldowns: 57.5 x 3 x 15

Band Rotator Cuff work


Mon May 30/11

This was the GSP workout that was in the April issue of Men's Health. Far from pretty with me lumbering away at a few of these things but it is good to get a sweat on.

DBC: 15# x 1 x 5, 25# x 1 x 3
DBPP: 15# x 1 x 5, 25# x 1 x 3
DBC&P: 15# x 1 x 5, 25# x 1 x 3

Get Up, Pullup, Swiss Ball push up and DB Front Squat - 3 reps of each in a circuit done 3 times.

Burpees: Da Killer for 4 sets of 20 sec on, 10 sec off.


Thursday June 2/11

Stretch

Band Crunches: GB x 75

BW Squat: 2 x 8

Squat: 20 x 8
60 x 5
80 x 5
100 x 5
140 x 5
160 x 3

Short and sweet.

McLifter ;D

[McLifter]

Sunday Jun 5/11 17th Wing Strength Club

So after we did the rules clinic Ed and Al finished their respective workouts. I did some Sumo pulling after pressing the bar overhead to loosten up the shoulders.

Sumo Deads: 120 x 5
140 x 5
160 x 3
170 x 10 x 1 @ 30 sec rest

Then for a flushing workout we moved the weights upstairs and loaded them on the truck.

McLifter

[McLifter]

Monday Jun 20/11

Stretch

MP: 20 x 10 front, 8 back, 8 front
40 x 8
50 x 6
60 x 10
70 x 6

BW Squat: 8, 5
Squat: 20 x 5
60 x 5
100 x 5
140 x 10

Standing Ab Crunch: GB x 60


Tue Jun 21/11

Bench: 20 x 20
40 x 12
60 x 10
50 x 8
100 x 7, 5

Chins: 5 x 3

Skip - 50 skips

Sumo Deads: 120 x 5, 3
160 x 5
180 x 7

Overhead Band Crunches: GB x 65


Fri Jun 24/11

MP: 27.5 x 2 x 8
47.5 x 5
55 x 5
62.5 x 8
55 x 10
52.5 x 10
50 x 10
45 x 2 x 10

Chins: 7 x 5 (Green Band)

Ball Crunches: 5kg behind head x 25, 15

McLifter

[McLifter]

Sunday Jun 26/11

Stretch

BW Squat: 2 x 8

Squat: 20 x 5
60 x 5
100 x 5
107.5 x 5
125 x 5
142.5 x 10

NSGM: 60 x 10
70 x 10
80 x 10
90 x 10

Single leg ext: 10kg x 15
11.25 x 15
12.5 x 2 x 15

Ball Crunches


Tue Jun 28/11

Stretch & warm up

Bench: 20 x 20
40 x 15
50 x 8
60 x 5
70 x 5
82.5 x 5
92.5 x 10

Band Assist Chins: 8 x 5

DB Row: 30# x 20
35# x 20
40# x 2 x 20

Band Rotator Cuff work

HLR: 2 x 15

McLifter ;D

[McLifter]

CANADA DAY WORKOUT

FRIDAY JULY 1, 2011

KB swings: 20kg x 3 x 8/side

Stretch

PC: 40 x 2 x 5
60 x 2 x 5
70 x 5
80 x 5

Sumo Deads: 60 x 5
100 x 5
130 x 5
150 x 5
170 x 7

HLR: 3 x 12

Worked all day in the yard, had a nap and then worked out after supper. A fine Canada Day here in the Interlake. No Snowbird flyover but we did have a formation of Pelicans do a slow glide and salute this evening. ;D

McLifter

[thebruce]

Nice combination Brocolli. Some good pulls. NAPS are wonderfull!
I need to get back on those cleans have not done them since you were out.

[McLifter]

Mon Jul 4/11

MP: 20 x 20
45 x 6
52.5 x 3
60 x 3
67.5 x 8
60 x 10
57.5 x 10
55 x 10
52.5 x 10
50 x 10

Band Assist Chins: GB x 10 x 5

Band Crunch: GB x 80


Wed Jul 6/11

Leg Ext: 12.5kg x 20; Single leg - 12.5 x 3 x 15

Stretch

Squat: BW x 2 x 8
20 x 2 x 5
60 x 5
100 x 5
117.5 x 3
135 x 3
150 x 8

NSGM: 70 x 10
80 x 10
90 x 10
100 x 10

Lying Leg Raises: 3 x 15


Thu Jul 7/11

Keg walk up and down the driveway plus about a 2km walk = 20 min.

Bench: 30 x 20
40 x 15
60 x 8
77.5 x 3
87.5 x 3
100 x 6


Friday Jul 8/11

Stretch

PC: 60 x 2 x 5
70 x 5
80 x 5
82.5 x 3

Sumo Deads: 82.5 x 5
100 x 5
140 x 3
160 x 3
180 x 6

HLR: 4 x 12


Saturday Jul 9/11

Sandbagged at the cabin at the Narrows until I puked! About a 2 hr drive each way 4 - 6 hours of work, puke, crawl to truck and crank air to super cool fat self and drove home. Sleeeep.


Sun Jul 10/11

Stretch

MP: 20 x 8 front and back
45 x 5
55 x 5
65 x 3
70 x 6

2"DB Row: 32.5kg x 5 x 8, 1 x 6

Dips: 6 x 5

Standing Ab Crunch: GB + Mini x 80

Rotator Cuff Exercise & stretch


Tue Jul 12/11

Skip - 3 x 30

BW Squat: 2 x 8

Squat: 20 x 2 x 5
60 x 5
100 x 5
125 x 5
142.5 x 3
160 x 8

NSGM: 75 x 10
85 x 10
95 x 10
105 x 10

Lying Leg Raises: 4 x 15

There! All caught up with the workouts for the past week. It was a grueling saturday with the sandbags. Grip was giving out picking up the bags so I had to bear hug them and throw them up to the shoulder to keep going. Hot, humid and the largest Leopard Frogs you have ever seen. However, I curse the man made flood situations that we are experiencing throughout the province. It sucks BIG TIME that city centres are preserved while farm lands and recreational areas that never would have flooded are sacrificed.

McLifter

[McLifter]

Thu Jul 14/11

BP: 40 x 20, 15
60 x 10
82.5 x 5
95 x 3
105 x 6

Ball Crunches: 4 x 25

2" DB Row: 32.5kg x 2 x 8, 7, 2 x 6


Sat Jul 16/11

Leg Ext: 12.5kg x 20; Single - 12.5 x 3 x 15

Leg Curl: 12.5 x 20; Single 5kg x 15
6.25 x 15
7.5 x 15

PC: 60 x 2 x 5
70 x 5
77.5 x 5
85 x 3

Sumo Deads: 85 x 5
120 x 5
150 x 5
170 x 3
190 x 5

Reverse Hypers: 3 x 15


Sun Jul 17/11

Stretch

MP: 20 x 2 x 10 front & back
30 x 5
37.5 x 5
45 x 5

DB Rows: 40# x 3 x 20
20kg x 20

Ball Crunches: 10kg x 60

Band Rotator Cuff Ex


Mon Jul 18/11

Stretch & warm up

BW Squat: 20 x 10, OH Squat x 8

Squat: 20 x 2 x 5
67.5 x 5
85 x 5
102.5 x 5

GHR: GB x 3 x 8 Thanks to Ed for describing a way to do these in the rack. With a little experimentation and a lot of help from the green band I was able to do a full range of motion. Not sure which is more sore my hamstrings or my core from holding myself tight!

Lying leg Raises: 30

Stretch, Trunk twists to loosen up the lower back.

McLifter

[McLifter]

Some workouts in the bag right now but not listed here. I had a "Deload Week" and I am starting up again with the next four week phase. Finished off the Squats with a set of 10 at 142.5 last night. The legs are sore today .

McLifter

[McLifter]

Sun Jul 24/11

Stretch & warm up

Bench: 20 x 20, 15
45 x 5
55 x 5
67.5 x 5

Sumo Deads: 60 x 8
80 x 5
100 x 5
120 x 5


Monday Jul 25/11

Stretch

MP: 20 x 10 front & back
30 x 5
45 x 5
52.5 x 5
60 x 5
67.5 x 10

Chins: 10 x 5

Incline DB Press: 25# x 15
30# x 15
35 # x 2 x 15

Band Crunches: GB x 80


Tue Jul 26/11

Step ups: 2 x 20/leg

Stretch

BW Squat: 2 x 8

Squat: 20 x 5
60 x 5
100 x 5
112.5 x 5
130 x 5
147.5 x 10

{SLDL: 60 x 4 x 10
{Ball Crunches: 4 x 25

McLifter ;D

[McLifter]

Fri Jul 29/11

Stretch

Bench: 20 x 20
30 x 5
40 x 5
50 x 5
60 x 5
75 x 5
85 x 5
97.5 x 10

FM Pullups: 4 x 5

Sumo Deads: 60 x 5
120 x 5
135 x 5
155 x 5
175 x 8

HLR: 4 x 12

A sweatfest today in the ol' basement. Things felt good! I had a massage yesterday which seemed to loosen things up nicely but did not sap my strength today. Today's workout was sponsored and Fueled by "THE BRUCE'S BEST BURGERS"!!

McLifter