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Post by thebruce on Feb 3, 2011 9:53:18 GMT -5
Feb 2 2011
1 leg ext 12.5x10 25x10x2 Zercher barx10 95x5x2 115x3 135x3 145x3 155x3 165x1 175x1 185x1 195x4,3,3,5,,3,3 (21 reps) 155x8 SLDL 103x10 153x5 173x5 223x5x3 1 legged calf raise BW+25x15x3 Reverse Hyper extension BWx20x3 Hanging knee ups 20x3 1 leg ext 25x10x2 felt good sweet to be movin those Zerchers up a bit
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Post by thebruce on Feb 7, 2011 12:46:32 GMT -5
Feb 4 2011
Bent Over Row 103x10 153x5x2 173x5 223x5 243x5 223x5 223x1 Close Grip palms facing PU BWx3x3 BWx5x3 BWx6
Rear Delt Raise 12.5x12 17.5x12 20x12
Concentration Curls 47.5x12/8/6
Stopped the BOR as I experienced a wicked dull ache at the base of my skull. I was tired going in and was holding my breath on the pull maybe a strain or a pressure ache from the Valsalva affect?? I have done 243x5x5 recently so the weight was not unreasonable. Still have the head ache to day so off the chiropractor tonight.
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Post by thebruce on Feb 8, 2011 10:13:48 GMT -5
Feb 7 2011 Shoulder complex (seated) Plate raise 25x12 Lateral raise 12.5x12 OHP 12.5x12 (X3)
Seated OHP barx10 95x5x2 115x3x2 135x3 145x1 155x1 165x2 165x1
Pull Over Press 103x10 153x3,2 103x12
May have to lay off a bit still gotta head ache from friday and no strength. Plan was to do 165x3x4 POP DIPS and maybe 1 more tri cep ex. Could not put it together last night. Chiropractor did release neck yesterday so felt OK when I started WO. Lite week?
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Post by thebruce on Feb 10, 2011 10:32:22 GMT -5
Feb 9 2011 Tire drag 4 rocks 100 fwd 100 bckx2 1 Arm OHP small rock x 10 Step up big rock x 10 Zercher to stump big rock x10 1 Arm OHP big rock x 10 SLDL big rock x10
Tire drag 8 rocks 100 fwd 100 bck x 2 1 arm OHP big rock x 10 Step up big rock x 10 Zercher to stump big rock x 10 SLDL big rock x 10
Tire Drag 8 rocks 100 fwd 100 bck x 2 Step up big rock x 10 Zercher to stump big rock x 10 1 Arm OHP big rock x 10 SLDL big rock x10
Face pull purple band x15 x 3 Tricep push down purple band x 15 x 3
The 8 rock drags were high intensity, the rest high volume. Headache gone after yet another trip to chiropractor,even though it started with the bent over rows he thinks OHP is the culprit,that the hours at a desk on a key board. I read an article years ago on the over 50 lifter and OHP was not recomended. I seemed to benifit more and better tolerate standing press so perhaps seated is out.
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Post by thebruce on Feb 14, 2011 10:07:52 GMT -5
Feb 13 2011
Pull Over Press 103x5x2 123x5 133x5 143x5 153x4 128x5 103x10 Bent Over Rows 103x10 123x5 133x5 143x5 153x5 128x10 Close Grip Palms Facing Pull Up BWx3 BWx5x5 Dips 2 band assist x10 1 band assist x10 BWx5x5
Took 3 days off and tried this little WO,shoulder OK.
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Post by McLifter on Feb 14, 2011 22:10:39 GMT -5
Good job Bruce. No snow shoeing yesterday? How do things feel now?
McLifter
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Post by thebruce on Feb 17, 2011 11:10:02 GMT -5
Yep did a couple miles on the 15th. Feb 16th 2011 Dumbell Press 7x10 12.5x10 20x10 25x10x3 Dumbell Rows 50x10 100x10x4 Pull Over Press 103x10 128x5 148x5x5 JMP 103x8 103x6 Close Grip PU BWx8x3
Got to do some light but foll ROM DB press so it begins I will see how this and the POP go for a bit then I may be into BP again I will be more patient this time around.
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Post by thebruce on Feb 22, 2011 10:15:38 GMT -5
Feb 19 2011 1 leg ext 10x10 20x10 25x10x2 Zercher Bar x 10 95x5x2 115x5 135x3 145x1 155x 165x1 175x1 185x1 195x1 205x3x6 165x8 SLDL 103x10x3 CR 2 leg BWx20 1 leg +25x15 BWx20 2 leg BWx20
Feb 21 2011 Plate raise 25x10 35x10x2 Lateral Raise 20x10x3 Band Pull Apart purplex10x3
DBP/DBE 25x10 30x10 x3 Close grip PU BWx 8,9,10
DBR 50x10 75x8 95x10x3 Pull Over Press 103x10 153x5,4,4 JMP 103x6
So it goes the POP are in the mix as well as the DB press. Both have a long way to go. Still feels good to be able to do some pressing and the Zerchers are a treat, to be able to squat a bit is good.
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Post by thebruce on Feb 25, 2011 15:36:11 GMT -5
Feb 23 2011 SLDL 103x10 153x5 173x5 Zercher barx10 95x5(x2) 115x5 135x3 165x3(x8) SUMO 135x3 185x3 205x3 225x3 240x3(x8) Power Clean 95x3 135x3(x8) 1Leg ext 22.5x10(x3) Leg curl 45x10 70x6(x2) 1 leg calf raise BW+25x5 Hang Leg Raise 20x3 Reverse Hyper BWx20x3
WOW did this little WO ever feel great short breaks nuthin heavy but lottsa volume
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Post by Rehband on Feb 27, 2011 19:24:20 GMT -5
Have to admire your endurance there Bruce, Good Show.
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Post by thebruce on Feb 28, 2011 10:59:26 GMT -5
thx Al. Feb 27 2011 2 hours on the snoshoes then after a nap Pull Over Press 103x10 128x8 153x5,3,5,4 Jim Blakey Press 103x8(x3) Close Grip Pull Up BWx5,5,6,7,7 Plate Raise 25x01 35x10 45x10 Lateral Raise 17.5x10(x3) Band Pull Apart Purplex10(x3)
Good little WO.
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Post by thebruce on Mar 2, 2011 11:34:12 GMT -5
March 1st came in like a lion!!!! So hopefully the weather will follow that old saying in like a lion out like a lamb.
Zercher barx10 95x5(x2) 115x5 135x3 155x3 165x3 175x3 185x3 195x3 205x3 215x3 225x3 235x3 205x5 Sumo 135x1 185x1 205x1 255x1 275x1 300x1 Power Clean 135x3 145x2 155x1 165x1 175x1 185x1 155x5 1 Leg EXT 10x10 22.5x10(x3) 1Leg Calf raise BW+35x15(x3) Hanging Leg Raise BWx20(x3) Reverse Hyper BWx20(x3)
This was nice,abit more weight and all moved really well.
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Post by thebruce on Mar 7, 2011 12:11:42 GMT -5
Shoulder a bit wanky after the cleans on Mar 1st so,lottsa snoshoeing and visit to the massage therapist. Mar 6 2011 DBP 27.5x10 37.5x10 47.5x10 (x3) DBR 77.5x10 87.5x10 97.5x10(x3) Plate raise 25x10 35x10 45x10 Lateral raise 7x10 17.5x10(x2) Band pull apart purplex10(x3) DBE 47.5x8(x2) 37.5x10
Shoulder sore but lottsa ice and seems OK. More massage therapy this week.
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Post by thebruce on Mar 9, 2011 10:34:39 GMT -5
March 8 2011 Tire Drag 5 rocks 100 fwd 100 bck x2 6 rocks 100 fwd 100 bckx2 8 rocks 100 fwd 100 bckx2 1 arm OHP sml rckx10 bg rckx10 (x3) goblet squat bg rckx10(x3) RDL bg rckx10(x3) Band pull apart purple band x15(x3) Band push down purple band x15(x3)
What can I say this was a real good conditioning/strength WO. It was to nice out to train in basement and I was due for a TD anyway. Dandy Dog my coach trainer said I should do more conditioning/strength WO's for awhile. He is a big fan of the rope games we play in between sets.
Tire Drag 6 rocks 100 fwd 100 bckx2 1 arm OHP bg rckx10
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Post by McLifter on Mar 12, 2011 17:57:51 GMT -5
We may have to start calling you "Rocky" if you keep manhandling those Grandfathers!
McLifter
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