ISC III (The Mayan Method)

[McLifter]

Mon May 14/12

Leg Ext: 7.5kg x 20
Single leg ext: 7.5 x 2 x 15

Incline DB Flyes} 10# x 15/exercise
Incline DB Curls} 15# x 15/exercise done as a Giant Set
Incline DB Press}

Shoulder Stretches

{Bentover Rows: 60 x 2 x 15
{Bench: 40 x 2 x 15

PC: 60 x 3

Just to get the blood pumping after some yard work last night.

McLifter

[McLifter]

Wed May 23/12

Well I did a little walk/jog up the driveway and down the road. Nothing much but just moving the body in a different way. I will probably do some weights tonight (Thursday).

McLifter

[McLifter]

Sun May 27/12

Leg Ext: 5kg x 20
SLE: 5kg x 20; 7.5 x 2 x 20

Leg Curl: 5kg x 20
SLC: 5kg x 20; 7.5 x 20

Step UPs: 3 x 15/leg

{Calf Raises: 3 x 15
{Dips: 8, 6, 6

{BWSquats: NS x 4 x 5
{KB C&P: 3 x 8

Lying leg ext: 15 My left hip flexor was tight and sore

Ball Crunches: 40

Hub Grip: Right - 12.5kg x 1; 10kg x 5
Left - 12.5 x 0; 10kg x 5


Mon Jun 4/12

Leg Ext: 5kg x 20
SLE: 5kg x 20; 7.5 x 2 x 20

Incline DB Press: 15# x 15
20# x 15
25# x 15
30# x 15

{Bentover Rows: 60 x 3 x 15
{Calf Raises: 3 x 15

Dips: 3 x 8

Lying Leg Raises: 3 x 15

BW Squat: 5 x 5


Sun Jun 10/12

Leg Ext: 5kg x 20
SLE: 5kg x 20; 7.5 x 2 x 20

Leg Curl: 5kg x 20
SLC: 5kg x 20; 7.5kg x 2 x 20

BW Squats: 6 x 5

Incline DB Press: 20# x 15
25# x 15
30# x 15
35# x 15

{Dips: 4 x 5
{KB Rows: 20kg x 3 x 12

Wrist Curls2.5kg x 2 x 15
Reverse Wrist Curls: 2.5kg x 2 x 15

Hub Lift: 10kg x 2 x 5/hand

Ball Crunches: 60


Tue Jun 12/12

Step Ups (Squat Box): 3 x 10/leg

SLE: 7.5kg x 15; 10kg x 2 x 15

SLC: 7.5kg x 15; 10kg x 2 x 15

{PC: 60 x 2 x 5; PC&P - 60 x 2 x 5
{Cable Pressdowns: 25kg x 3 x 15

DB Flyes & Front Raises: 15# x 2 x 15 & 15# x 2 x 15

HLR: 3 x 10

Rolling Thunder: 25kg x 6/hand
35kg x 5
45kg x 3
50kg x 2 x 1


Thu Jun 14/12 Park West Gym Benchfest

Stretch & warm up

Bench: Bar x 2 x 15
135 x 8
185 x 5
225 x 5
245 x 5 x 3
185 x 8

DB Press: 45# x 12
50# x 12
55# x 12

DB Row: 85# x 3 x 12

It was a good turn out with Mat Sedor and Fiancee showing up to lift. Ed put up a very impressive 1Board Triple with 525 I believe and Harv entertained everyone with some good benching, funny stories and generally good natured insults. Steve and Steven Powell came to urge us on and then we all watched Harv defend his wing eating title afterwards. It was a fun session and I'm still sore!

McLifter

[McLifter]

Mon Jun 18/12

Step ups: 4 x 10/leg onto Squat box

SLE: 7.5 x 15, 10 x 15, 12.5 x 115
SLC: 7.5 x 15, 10 x 15, 12.5 x 13

BW Box Squats: 6 x 5

Squats: Bar x 3 x 5

PC: 60 x 5
65 x 3
70 x 3
75 x 3

Lying Leg Raises and splits: 3 x 10; 3 x 10

Rolling Thunder: R - 45kg x 5, 50 x 3, 52.5 x 3, 2
L - 45 x 5, 50 x 3, 52.5 x 3, 2


Thu Jun 21/12

Walk the Driveway

MP: 20 x 2 x 10 front & back
20 x 5
40 x 5
50 x 5
60 x 5
65 x 5

{Incline DB Press: 30# x 15, 35# x 15, 40# x 15
{Band Crunches: GB x 3 x 25


Sat Jun 30/12

Guests training at the HHG were Jeremy Lundgren and Jesse Jamison.

Stretch & warm up

Bench: 20 x 2 x 15
60 x 8
60 x 5
100 x 4 x 3

Squat: Bw Squat sx 4 x 5
Box Squat: 20 x 4 x 5
65 x 3 x 5

Deads: 60 x 5
100 x 5
140 x 5
185 x 3
192.5 x 3

Overhead Band Crunches: GB x 75


Sunday Jul 1/12 CANADA DAY!!!

Overhead Band Crunches: GB x 80

Neck Work: PB x 2 x 15/side
10kg x 15, 15kg x 15 front & back

MP Press: 20 x 2 x 8 front & back
20 x 5
40 x 5
50 x 5
60 x 3
70 x 8 x 2
55 x 3 x 6

McLifter

[McLifter]

Tue Jul 3/12

SLE: 5kg x 20, 7.5 x 15, 10 x 15, 12.5 x 15

SLC: 5kg x 15, 7.5 x 15, 10 x 15, 12.5 x 8, 4 Right hamstring is woefully weaker

Incline DB Press: 20# x 15
30# x 15
40# x 15
50# x 15

Front Pulldowns: 50kg x 15
70 x 15
90 x 12

Seated Rows with Parallel grip: 50kg x 15
70 x 15
90 x 15

Landmine: 15kg x 2 x 20

Rotator Cuff exercises & stretch

A nice workout with the Birthday Girl.

McLifter

[McLifter]

Sun Jul 8/12

Landmine: 15kg x 2 x 20
Landmine Press: 15kg x 2 x 10

Neck work: PB x 2 x 15/side
15kg x 15; 20kg x 15 front & back

SLE: 5kg x 15, 10kg x 15, 17.5kg x 15, 10

SLC: 5kg x 15, 10kg x 15, 17.5kg x 10, 8

OH Squat: 4 x 5 with the Broomstick

Drag: 64kg x 3 x 100 steps forward; 2 were sprinting (yes the earth shook)
1 x 100 steps backwards followed by a steady walk back to the garage to finish off about 200+ steps

Tue Jul 10/12

Neck Work: PB x 4 x 15 all 4 corners

{Dips: 4 x 5
{Band Assist Chins: GB x 4 x 5 A couple of days later this left me with a lot of DOMS

PC: 30kg x 5
60 x 2 x 3
70 x 2 x 3
75 x 2 x 3

Weighted Decline Crunches: 20kg x 2 x 30

McLifter

[McLifter]

Sat Jul 14/12

PC: 60 x 3 x 3

OH Squat: Broomstick x 3 x 5

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

MP: 20 x 2 x 8 Front & Back
40 x 5
50 x 5
60 x 5
70 x 5

HLR: 3 x 12

The Squats were better but I did not have anyone to critique the form. Still a lot of tightness in the left groin/hip tendon. Really frustrating given the amount of time since the injury. Semi old and beat up are really fitting descriptions of me right now.

McLifter

[Ed]

You will get back to form Brock, you are going about it the right way. Check this site out the guy has some good ideas some are pretty weird but some of it works.

www.mobilitywod.com/

[sydeburn]

Jul 16, 2012 19:41:15 GMT -5 Ed said:

You will get back to form Brock, you are going about it the right way. Check this site out the guy has some good ideas some are pretty weird but some of it works.

www.mobilitywod.com/

it seems to work for Mark Bell:

www.mobilitywod.com/2011/04/episode-222-mwod-hijacked-mark-bell-edition.html

[McLifter]

Sun Jul 15/12

Thanks guys, I will check out the website to see what I can use.

{Band Assist Chins: GB x 5 x 5
{Dips: 5 x 5

{Landmine: 15kg x 3 x 20
{Landmine Press: 15kg x 3 x 10/side

Incline DB Press: 35# x 10
40# x 10
50# x 8 some right shoulder pain

One Arm BB Rows: 15kg x 8
17.5 x 2 x 8

Rotator Cuff Exercise & stretch


Mon Jul 16/12

Stretch & warm up

Sumo Deads: 50kg x 5
60 x 5
120 x 5
140 x 5 x 5 in 6 min. I had loftier plans but I was really huffin and a puffin after this. I moved my stance out wider than I have been utilizing for this movement and low and behold there was NO groin pain!!!

Shrugs: 140 x 3 xx 8

Overhead Band Crunches: GB x 75


Tue Jul 17/12

Cycle - 6 min

Band Assist Chins: GB x 5 x 5

Head Halos: 15kg x 3 x 20

Rolling Thunder: 20kg x 5
40 x 5
45 x 3
50 x 2, 5 x 1 with each hand.

McLifter

[McLifter]

Thu Jul 19/12
PARK WEST BENCH FEST

Stretch & warm up

Bench: Bar x 2 x 12
135 x 8, 6
185 x 5
225 x 5
235 x 3
245 x 3
275 Nowhere near as impressive as Trevor and Chris benching it out along with Harv to keep everyone honest. Chris Benched over his PB contest Bench in a shirt hitting 455# in the shirt after completing his fitness test that morning. Trevor went a little heavier complaining all the way (without a shirt) and locking out the weight anyway. Harv worked up to 295 or 300 and pressed out a single.

MP: Bar x 3 x 8

Standing Ab Crunches: 100# x 80

Rotator Cuff Exercises & stretch

At the wing eating contest it was Harv downing 2# of wings in under five minutes with a leisurely chomp on a third pound to grind us into the pile of bones at his feet.

We wished Chris well on his move to Little Rock and we headed off into the hot, humid night.

McLifter

[McLifter]

Sun Jul 22/12

A quick KB workout...

KB Swings: 20kg x 3 x 8
KB C&P: 20kg x 3 x 5
KB Snatch: 20kg x 3 x 5
KB Bends: 20kg x 3 x 5

Huffin, puffin and finished quickly a nice little workout.

McLifter

[Ed]

Nice work Brock, I'm glad to see Harv retained his King of Wings title.

[Harv]

King of the Wings.Sounds good!Think wil get a T shirt made using it.
Any time soon will you be coming in town.
Back on the creatine,shakes and BCAA this week.
Harv

[Ed]

I probably won't be in until September. Are those your cod liver shakes?