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Post by McLifter on Oct 10, 2011 11:31:29 GMT -5
Sun Oct 9/11Stretched & warm up MP: 20 x 2 x 10 front & back 20 x 8 40 x 8 50 x 5 62.5 x 5 72.5 x 3 80 x 5 45 x 5 x 10 PC: 60 x 5 72.5 x 5 82.5 x 3 Sumo Deads: 82.5 x 5 120 x 5 150 x 3 162.5 x 5 185 x 3 205 x 3 Ball Crunches: 10kg x 70 McLifter
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Post by McLifter on Oct 16, 2011 13:33:08 GMT -5
Monday Oct 10/11Stretch & warm up Bench: 20 x 20, 15 40 x 5 60 x 5 80 x 5 90 x 5 100 x 3 112.5 x 4 80 x 3 x 10 Band Assist Chins: GB x 5 x 5 Band Crunches: GB x 4 x 25 Bar holds: 60kg x 3 x 15sec/hand Wed Oct 12/11Stretch & warm up MP: 20 x 2 x 10 front & back 20 x 5 35 x 5 42.5 x 5 50 x 5 OH Squat: 35 x 5 42.5 x 5 50 x 5 Squat: 60 x 5 75 x 5 92.5 x 5 110 x 5 Landmine: 12.5kg x 40 reps McLifter
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Post by McLifter on Oct 16, 2011 17:28:17 GMT -5
Sunday Oct 16/11Well I finally finished off week 16 of the 531 Program I've been doing. Since this is a deload week the weights are very modest but after all the driving I've done over the past couple of days that is alright by me. Step ups: 3 x 20/leg Stretch Bench: 40 x 5 47.5 x 5 60 x 5 72.5 x 5 PC: 60 x 5 67.5 x 3 75 x 3 82.5 x 3 87.5 x 3 Sumo Deads: 87.5 x 5 107.5 x 5 130 x 5 Rotator Cuff Exercises & stretch HLR: 3 x 15 McLifter
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Post by McLifter on Oct 29, 2011 14:23:59 GMT -5
Sun Oct 23/11Step ups: 3 x 20/side Stretch & warm up OH Squat: Broom stick x 5 20 x 5 40 x 5 52.5 x 5 62.5 x 5 70 x 3 Squat (Using the Manta Ray this cycle): 70 x 5 100 x 5 117.5 x 5 135 x 5 152.5 x 8 Cable Pullthroughs: 55kg x 3 x 10 HLR: 4 x 12 Band stretching Thu Oct 27/11Cycle - 4 min, Stretch MP: 20 x 2 x 8 front & back Bench: 20 x 20, 15 40 x 5 60 x 5 75 x 5 87.5 x 5 100 x 10 70 x 4 x 10 KB Rows: 20kg x 4 x 10/side Rotator Cuff exercise & stretch Ball Crunches: 10kg x 60 Plate Pullovers: 10kg x 15 I've been fighting off a cold that my co-workers were so nice to pass along. Feeling congested and low energy. Of course I have headaches to varying degrees depending on the day. Oh fall is here. McLifter ;D
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Post by McLifter on Oct 31, 2011 20:09:56 GMT -5
Sun Oct 30/11
Neck work: PB x 2 x 12/side; 10kg x 2 x 12 front & back
Stretch
MP: 20 x 2 x 10 front & back 20 x 10 40 x 5 50 x 5 55 x 5 32.5 x 5 72.5 x 8 50 x 3 x 10
Sumo Deads: 120 x 5, 3 132.5 x 5 152.5 x 5 172.5 x 8 I was really winded after this. A factor of the cold since this weight hasn't had that affect in the past.
Ball Crunches: 12.5kg x 60
Monday Oct 31/11 A GHOULISHLY WONDERFUL WORKOUT
Drag: 64kg x 3 x 100 steps forwards, 2 x 50 steps backwards, 260 steps forwards to the garage. This was done right after getting home from work followed by a walk with the Dawgs.
Stretch & warm up
Neck work: PB x 2 x 15/side; 10kg x 15, 15kg x 15 front & back
OH Squat: 20 x 2 x 5 40 x 5 52.5 x 5 62.5 x 5 72.5 x 3
Manta Ray Squat: 60 x 5 100 x 5 125 x 3 142.5 x 3 160 x 6
HLR: 4 x 15
Band Stretching
McLifter ;D
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Post by McLifter on Nov 12, 2011 15:20:46 GMT -5
Thu Nov 3/11Drag: 60 steps, 3 x 110 steps forward; 3 x 60 steps backwards; 283 steps back to garage with 30 sec rest between sets MP: 20 x 2 x 10 front & back 40 x 5 50 x 5 60 x 3 67.5 x 3 75 x 6 Sumo Deads: 120 x 5, 3 132.5 x 3 142.5 x 3 162.5 x 3 182.5 x 6 Bar Holds: 60kg x 20 sec, 15 sec. Landmine: 15kg x 2 x 30 Sun Nov 6/11Landmine: 30kg x 2 x 30 Landmine Press: 30kg x 2 x 8 Stretch: Neck work: PB x 15, 20/side 10kg x 15, 20kg x 20 front & back Bench: 20 x 2 x 20 60 x 5 70 x 5 82.5 x 3 92.5 x 3 105 x 6 75 x 3 x 10 Band Chins: GB x 5 x 5 Incline DB Press: 25# x 15 30# x 15 35# x 15 Rotator Cuff Ex & Stretch Band Pressdowns: PB x 2 x 20 Mon Nov 7/11Drag: 64kg x 3 x 120 steps forward @ 30 sec rest; Backwards 3 x 70; Forwards x 230 steps Stretch OH Squat: Broomstick x 2 x 5 20 x 5 40 x 5 50 x 5 60 x 5 65 x 3 Manta Ray Squat: 70 x 5 100 x 5 135 x 5 152.5 x 3 170 x 5 HLR: 4 x 15 Fri Nov 11/11 LEST WE FORGET!!sTRETCH MP: 20 x 2 x 10 front & back 20 x 10 40 x 5 50 x 5 62.5 x 5 72.5 x 3 80 x 6 Bench: 80 x 5 87.5 x 5 100 x 3 110 x 5 Standing Ab Crunches: GB x 90 Then we were off to celebrate the Grandson's 2nd Birthday. Saturday I was cutting wood and as "The Bruce" can attest it is a fine workout in and of itself. McLifter
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Post by McLifter on Nov 14, 2011 22:12:42 GMT -5
Mon Nov 14/11Band Crunch: GB x 50 PC: 60 x 2 x 3 70 x 3 75 x 3 80 x 3 85 x 3 90 x 3 Sumo Deads: 90 x 5 120 x 5 152.5 x 5 172.5 x 3 192.5 x 5 Bentover Rows: 120 kg x 2 6 (straps) 3 6 (hook grip) 8 (hook grip) A good session today. McLifter
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Post by thebruce on Nov 17, 2011 11:59:48 GMT -5
Nice very Nice,good pullin my friend.
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Post by McLifter on Nov 17, 2011 13:37:41 GMT -5
Thank you sir. This week is a deload week so here is the workout from last night if my memory serves me correctly.
Wed Nov 16/11
Stretch & warm up
OH Squat: Broomstick x 2 x 5 20 x 2 x 5 45 x 5 65 x 5
Manta Ray Squat: 72.5 x 5 90 x 5 107.5 x 5
MP: 20 x 2 x 10 front & back 32.5 x 5 42.5 x 5 52.5 x 5
Ball Crunches: 10kg x 60
various band work for upper body.
McLifter
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Post by McLifter on Nov 28, 2011 22:12:54 GMT -5
Sat Nov 19/11
Landmine: 15kg x 2 x 30
Landmine Press: 15kg x 15/side
Sumo Deads: 82.5 x 5 102.5 x 5 122.5 x 5
Bench: 20 x 20 47.5 x 5 57.5 x 5 70 x 5
Incline DB Press: 35# x 20
Sun Nov 20/11
Stretch & warm up
OH Squat: Broomstick x 2 x 5 20 x 2 x 5 45 x 5 60 x 3 67.5 x 3
Manta Ray Squat: 60 x 5 100 x 5 120 x 5 137.5 x 5 157.5 x 8
WSGM: 105 x 4 x 10
Ball Crunches: 10kg x 60
Band Stretching
Mon Nov 21/11
Stretch
Neck Work: PB x 2 x 15/side 10kg x 15, 15kg x 15 front & back
MP: 20 x 2 x 10 front & back 20 x 10 40 x 5 50 x 5 57.5 x 5 65 x 5 72.5 x 8 57.5 x 3 x 10
2"DB Rows: 32.5 x 4 x 8
Dips: 4 x 5
Overhead Band Crunch: GB x 75
Thu Nov 24/11
Neck Work: PB x 2 x 15/side 10kg x 15, 20kg x 15 front & back
Band Crunches: PB x 70
PC: 40 x 5 60 x 5 75 x 3 85 x 3 95 x 3
Sumo Deads: 95 x 5 120 135 x 5 157.5 x 5 177.5 x 8
Bench: 52.5 x 10 60 x 5 77.5 x 5 90 x 5 100 x 8
Mon Nov 28/11
Stretch & warm up
Ball Crunches: 50
OH Squat: Broomstick x 2 x 8 just to warm up today
Manta Ray Squat: 20 x 5 60 x 2 x 5 100 x 5 130 x 3 147.5 x 3 165 x 6
WSGM: 107.5 x 4 x 10
A little late making the entries but I was doing the work.
McLifter
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Post by thebruce on Nov 29, 2011 9:35:53 GMT -5
Good work Brock. Does the neck work with the PB help?
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Post by McLifter on Nov 29, 2011 12:24:26 GMT -5
I find it is easier to work the sides of my neck with the band as opposed to the harness. Tension can be increased by standing further away from the anchor point or adding a mini band to the equation.
Marc got a deer on Sunday. We field dressed a nice doe and he took it into the butcher last night. Have you had any luck?
McLifter
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Post by McLifter on Dec 4, 2011 12:29:01 GMT -5
Tue Nov 29/11Stretch & warm up DB Complex: 10# x 3 x 15 as a warm up MP: 20 x 2 x 10 front & back 20 x 10 40 x 5 50 x 5 60 x 3 70 x 3 77.5 x 6 55 x 3 x 10 One Arm Cable Rows: 30kg x 3 x 15/arm Ball Crunches: 10kg x 60 Thu Dec 1/11Neck Work: PB x 15; 20/side 12.5kg x 15; 22.5kg x 15 front & back PC: 60 x 2 x 5 70 x 3 80 x 3 90 x 2 x 2 Band Crunches: GB x 75 Sumo Deads: 90 x 5 120 x 5 147.5 x 3 187.5 x 6 Bench: 50 x 10 60 x 5 82.5 x 3 95 x 3 107.5 x 6 Tweaked my right delt doing the power cleans. Some soreness which is continuing now to Sunday. Still need to smarten up when doing stuff and back off instead of grinding it out. McLifter
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Post by McLifter on Dec 7, 2011 13:26:02 GMT -5
I have spent Sunday, Monday and Tuesday night cutting up wood to keep our castle heated. Wood heats you up twice; once when you cut and split it and again when you burn it in the furnace. This has been a good workout that has limited my energy to play with weights. I will do what I can over the remainder of the week.
McLifter
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Post by McLifter on Dec 17, 2011 16:12:54 GMT -5
I also spent Saturday the 10th cutting and splitting wood. More of that this morning too. Finally managed to get in my workouts in two sessions this week so here they are. Sun Dec 11/11Stretch & warm up KB Swings: 20kg x 2 x 8; 2 x 8 Neck work: PB x 2 x 15 on all four corners Squat: Bodyweight x 2 x 5 Manta Ray Squat: 45 x 2 x 5 80 x 5 120 x 5 137.5 x 5 157.5 x 3 175 x 5 Bench: 30 x 15, 5 60 x 5 80 x 5 90 x 5 100 x 3 112.5 x 5 {Incline DB Press: 25#, 30#, 35# x 1 x 15 at each weight {Face Pulls: Mini band x 3 x 15 {AB Wheel: 3 x 8 I was sore for the entire week from this one Sat Dec 17/11Cycle 5 min Stretch & warm up Sumo Deads: 60 x 5 120 x 5 140 x 3 157.5 x 5 177.5 x 3 197.5 x 2; 1 conventional MP: 20 x 2 x 10 front & back 40 x 5 50 x 5 60 x 5 65 x 5 72.5 x 3 82.5 x 5 2" DB Row: 32.5kg x 3 x 6/side Ab Wheel: 3 x 8 Cycle 5 min. McLifter
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