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Post by McLifter on Dec 23, 2012 13:39:34 GMT -5
Sat Dec 22/12
{Landmine: 12.5kg x 3 x 20 {LM Press: 12.5kg x 3 x 10/side
PC&P: 20 x 5 45 x 5 60 x 5 65 x 5
Dead: 65 x 5 105 x 5 125 x 5
{Band Assist Chins: GB x 4 x 5 {Calf Raises: 4 x 10/side
I had Mrs. McLifter cautioning me against doing too much with the healing leg. The pulls were OK done Conventional style. The weight was not bad but I could feel the right quad afterwards. Ice and putting the leg up was in order.
McLifter ;D
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Post by McLifter on Dec 23, 2012 20:25:55 GMT -5
Sun Dec 23/12Calf Raises: 5 x 10 Leg Curls: 11kg x 15 16kg x 15 21kg x 15 Box Squat (41cm Box): 20 x 2 x 5 30 x 5 40 x 5 45 x 5 50 x 5 55 Squats felt good and the form was better. Still not much weight but I'm being cautious. Cycle - 15min Interval Ab Wheel: 3 x 8 The good news is that we are slowly getting the HHG looking like a gym again. Walls are up and painted, the mirrors are up, the banner has been hung....it's starting to come together! McLifter
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Post by McLifter on Jan 14, 2013 21:43:18 GMT -5
Last workouts of 2012...
Mon Dec 24/12
Step ups: 4 x 10/side
Bench: 20 x 2 x 25 40 x 5 60 x 5 70 x 5 80 x 5 Right shoulder grinding and pain at bicep insertion.
Rotator Cuff Exercises with band
2"DB Rows: 35kg x 4 x 5
Ball Crunches: 12.5kg x 60
Fri Dec 28/12
Snowshoed the past 2 days
Cycle - 15 min (Intervals)
Calf Raises: 5 x 10/side
PC&P: 20 x 5 40 x 5 60 x 5 67.5 x 5
Deads: 67.5 x 5 107.5 x 5 127.5 x 5 130 x 5
Front Pulldowns: 25kg x 15 65kg x 3 x 12
Ab Wheel: 3 x 8
Mon Dec 31/12
Leg curl: 11kg x 15 SLC: 11kg x 3 x 10/side
{Calf Raises: 5 x 10/side {Band Crunches: GB x 5 x 25
Box Squat (41cm): 20 x 2 x 5 32.5 x 5 42.5 x 5 47.5 x 5 52.5 x 5 57.5
Band Pull aparts: Mini x 2 x 20
Well the end of another training year. Not as successful as 2011 with a poor performance at Nationals and then tearing my quad tendon in September. But, the "road goes on forever and the party never ends" so it is still rehab city as we move into 2013.
McLifter
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