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Post by thebruce on Apr 17, 2012 15:23:56 GMT -5
April 17 2012 HBS 1 plate x10 2 plates x10 3 plates x20 4 plates x 20 5 plates x20 LC 50x10 62.5 x8 75 x 6 x3 1 leg CR BW+ 45 x10,15,10 RH BW x20 x3
Clse PU BW x1,2,3,4,3,3 Seated Row purple band x20,15,15
Nice little WO left arm acting up a bit lots of ice.
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Post by thebruce on Apr 19, 2012 11:22:56 GMT -5
April 18 2012 5 mile hike Tater cuff stuff x2
April 19 2012 TD 8 rocks 100 fwd 100 bck x5 2 Hand over head rope swing 10 secs x 10 (heavy packing sling) Left arm SOHP small rock x10 DB 30x10x3 small rock x15 SDBC 30x10x3
Right arm SDBC 10x10x3
Both arms purple band push down x10x4 Full ROM side raises,front raises palms in, front raises palms outx10x5
All outside birds singing Dandy dog my coach trainer was of course chasing the rope which is good for the shoulders but suspect he adds these in as much for himself as me.
Lots of fun coaching the teenagers, lottsa squats,OHP cleans bench and rows. Some dips and PU with a few pump sets for arms boys love these.
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Post by thebruce on Apr 24, 2012 8:15:40 GMT -5
April 20 2012 3 mile hike Mucho tater cuff stuffx2
April 21 2012 HBS 1 pltx10 2 pltsx 10 3 plts x 3 4 plts x 3 5 plts x 3 6 plts x 12,15 LC 50x10 62.5 x 15 75x5x5 RH BW x 20x3 5x5
PU Clse grp 1,2,3x4 Low pulls purple band x 20,15,5,5,5
April 22 2012 2 mile hike 1 leg calf raise BW+45 x 5x8 just alternated legs non stop
So as I have said before not a PL WO really. But soon as I can I will be pullin and squatin. I want to see how far I can bring my Sumo and squat back with out any grinders. Same for BP a year from now.
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Post by thebruce on Apr 24, 2012 20:11:46 GMT -5
April 24 2012 TD 8 rocks 100 fwd 100 bck x 2 (x3) Purple Band push down x 10,15,15,12,10 Left arm SDBC 30x10x4 OHP small rock x15x3 30x8 Goblet squat big rock x 10 Rope swings x 10 sec x 8
Beautifull day.
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Post by thebruce on Apr 27, 2012 11:44:08 GMT -5
April 27 2012
Reverse Lunge BW x3x10 alternate left and right. HBS 2 plates x10 3 plates x 20 4 plates x 20 5 plates x20 LC 50x3 62.5x3 75x3 75x5x5 RH BWx20x2 BX x5x5
PU close grip palms facing BWX1,1,1,1,1,1,1,1,1,1,1,1,3 singles for the stretch and not tax the taters to much Seated row purple band x20,5,5,5,5,5,10
Seen doctor wants me off for 7 more weeks. Also not happy I am pulling with the right. So I will take it easier.
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Post by McLifter on Apr 30, 2012 9:10:51 GMT -5
Wow! That is a long time off! Remember slow and steady wins the race. You do not want to rush things and tear something else or the newly attached connections.
Your fishing prowess can only go through the roof now.
Did you head to Dugald this weekend?
Brock
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Post by thebruce on Apr 30, 2012 13:43:50 GMT -5
April 29 2012 3 mile hike 1 leg calf raise BW+ 45 x 15,10,5,5,5,5,5 ( one set alternate back and forth till done) Buncha tater cuff stuff(2x a day)
April 30 2012 TD 8 100 fwd 100 bck 100 fwd x2 (x2) Step up ( 24 inch) BWx20 Reverse Lunge BWx3x10 Push Down purple band x15x4 Left arm OHP small rock x15x3 30x10 SDBC 30x10x4
Lottsa twirling the packing sling in between sets for Dandy dog my coach trainer which is also good for shoulders. Love these outdoor WO man it is gorgeous out.
No buddy did not go to gun show , son and his friends did said it was good. As for time off I found an aggressive massage therapist and am amazed at the difference already. I will be back at work sooner than recommended. Fishing is coming up looking forward to it.
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Post by thebruce on May 6, 2012 23:16:11 GMT -5
May 2 2012 RH BW x20x3 Standing calf raise 1 legged +45 x20,15,10,5,5,5,5,5 LC 50x10 62.5x10 75x10 SLDL 135x10x3 PU close grip BWx1,2,3,4,4,5 Seated row purple band x20,20,15 HBS 2platesx10 3x3 4x3 5x3 6x18
May 5 2012 tire drag 8 rocks 100 fwd 100 bck x5 Step up BWx20x2 Goblet squat 60 pound rock x 10x2 push down purple band x15x4 left arm stand ohp small rock x 15 30 x15,10,10 SDBC 30x10x4
Lottsa rope twirling in between sets for the coach seems good for shoulders as well. Been doing some BW GM with broom stick pulled down into low bar back squat position really stretches the shoulders. Lottsa internal rotation with broomstick behind head and down back left side good right side struggle to do them. Can use the right a bit more but have to be carefull. Had a couple of very deep massages seems to help.
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Post by thebruce on May 18, 2012 15:38:24 GMT -5
Still training last 2 looked like this. May 14 2012 Tire Drag 8 rocks 100 fwd 100 bckx2 (x3) Left arm DBCP 30x10x5 SDBC 30x10x5 Right Arm SDBP 10x10x3 Both Arms PB push Down x15x5 Rope twirls Alt left to right for 10 secs each x 10 May 16 2012 RH BWx20x2 LC 50x10 62.5x8 75x6x3 SLDL 135x10 155x6 175x6 PU BW x1,2,3x8 Farmers Walk 60 lb DB 75 (out of basement and house) 100,125,50 100 125,75( in the house back down stairs) CR BW+60x8x3 Seated Pulls PBx15,15,20 FW was awesome keeper for sure, traps lit right up. Slowly dial up weight and shorten distance. Brock what weight and distance do I need to compete?
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Post by thebruce on May 19, 2012 13:45:50 GMT -5
May 19 2012 Super set DB curl and press x10x3x5 20x3x5 DBCP L Arm 30x6 35x6 40x6x3 R Arm 20x6 25x6 30x6x3
SDBC L Arm x40x6x3 R Arm x30x6x3
Band pull and push down PBx10x3
Tire Drag 8 rocks 100 steps fwd 100 steps back 50 fwd 50 bckx2 Rope twirls 10 rotations a sidex10
DBCP will work to 3 sets of 8 add 5 pounds(thanks Doug Hepburn) Band pull to push starts pull above shoulders finish wide and locked back ( thanks Mark Rippetoe) Rope twirls really help the shoulders ( thanks Dandy dog coach trainer) Back at work last monday a month earlier than doctor wanted. Doing lottsa internal and external rotations with broomstick. Lottsa BW GM with broomstick locked down in low bar back squat position really stretches shoulders and the rope twirls are very therapeutic. Laid off HBS right knee flared up. Should be squatting again soon though.
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Post by thebruce on May 22, 2012 10:21:38 GMT -5
May 20 2012 1 hour off road mtn bike ride,hit a couple of pits killed the legs and cardio. May 21 2012 RH BWx20x3 SLDL 135x10 185x6x3 LC 50x10 75x6x4 PU BWx1,2,3,3,4,5,6 Seated row PB x20x3 TD 8 rocks 50 fwd 50 bckx5 nice little WO.
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Post by Rehband on Jun 18, 2012 19:21:22 GMT -5
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Post by thebruce on Aug 4, 2012 20:27:51 GMT -5
July 31 2012 Duck Under BW x16x3 Zercher barx10 135x3x3 185x3x3 205x3x3 185x8 Pendalay Rows 1 platex3x3 1.5 platesx3x3 1.75 plates x3x3 2.15 platesx3x3 1.75 plates x10 DBBP 30x10 40x10x3 DBC 40x3x3x3 alternate L to R till done Cble psh dwn 75x15x3
Aug 2 2012 Tire Drag 15 inch truck tire with 8 rocks 100 fwd 100bck x2 x3 Tire flip 5 foot loader tire x20x3 Stand one arm OHP small rock x 10 bigger rock(60 pounder) x10x3
Aug 4th 2012 Duck Under BWx 20 hug a martial arts kick bag x10x3 BWx10 Wide PU BWx3,5,6,8 Pull Over Press EZ curl bar x8x3 Farmers Walk 90`sx20x6 Step Up 90`s x10x3 Shrug 90`s x20x3 Reverse Hyper BW x20x3
Shoulders are coming along ice is my friend Duck Unders are awesome set bar at chest height in rack stand beside bar facing one end. Then drop at the hips move your leg closest to bar into the rack and duck under the bar extend leg drawing up the other leg under stand tall repeat. Lovin the FW as well.
I heard Harv was missing me so I thought I would start posting again.
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Post by Ed on Aug 4, 2012 21:58:34 GMT -5
Hey Bruce, I'm glad to hear the shoulders are coming along. I love those pendalay rows great movement.
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Post by McLifter on Aug 7, 2012 13:39:35 GMT -5
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