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Post by thebruce on Dec 7, 2012 13:14:20 GMT -5
Part 2
December 2nd
Tire Drag 8 rocks 50 forward steps x5 50 backward x5
Dumbell clean and press 30x5x3 40x5x3 50x5x3 55x3
Close grip Pull Ups BW x3 BW+25x2 BW+10x5 BWx5 BW+25x2 BW+10x5 BWx5
Concertration Curls 40x3x5 40x3x4 40x3x3
Lateral Raises 12.5x12x3
Dec. 4 th
Reverse Hyper extensions BWx20x3
Duck Unders BWx20 BW+ Martial arts bag x20x3
SUMO 135x3x3 185x3x3 255x3x6
SLDL 206x16
CR 1 leg + 35 x5x5 +45 X5x5 +45x15
Dec. 5th 2012
Pull Over Press 125x3x3 145x3 155 x3x6 125x10
Pendalay Row 125x3x3 175x3x3 205x3x6 175x16
C.C. 40 x3x5 40x3x4 40x5x2
Band Pushdown`s Purple band x5x3 (x3)
Lateral raise 12.5x20x3
More to follow.
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Post by McLifter on Dec 8, 2012 16:33:15 GMT -5
Looking good Bruce! Brock  |
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Post by thebruce on Dec 12, 2012 12:03:03 GMT -5
DEC 8th 2012
Stand OHP Purple Bands x10x2
Stand DB C/P 30x3 40x3 50x3 55x3x5
Stand OHP PBx10
Close PU BWx3 +25x3 +10x3 BWx3, BW+25x4 +10x4 BWx4, +25x4 +10x4 BWx4.
C.C. 40x3x5,x3x4,x3x3
PB PD x5x3(x3)
Dec 10 2012
DU BWx20 +bagx20x2
RH BWx20x3
Sqt 135x3x3,185x3x3 205x3 225x3x3 225x9
LC 50x10 62.5x8 75x8
CR 1 leg +45x5x5 , x4x5, x3x5
Dec. 11 2012
Pull Over Press 125x3x3 135x3 145x3 155x3x5 125x10
Pendalay Row 125x10 175x3x3 215x3 225x3 235x3x5 195x3x4.
Lateral raise 12.5x6x3 x5x3,x4x3
C.C. 40x4x5, x10,x3x4
PB PD x15x3
Did some nice conditioning on the sno shoes in grown in pit about a mile from my place to icy to Tire Drag.
More to follow.
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Post by thebruce on Dec 20, 2012 22:38:05 GMT -5
December 13 2012
RH BWx a bunch
DU + bag x20
Sumo 135x3x3 185x3 205x3 225x3 255x3 275x3x5
SLDL 205x12
1 leg CR +45x5x5,x5x4,x5x3
December 19 2012
DU BWx20
RH x a bunch
Sqt 135x10 185x3x3 205x3 225x3 245x3 255x3x3 205x10
SLDL 205x6x3
1 leg CR +45x5x5,x5x4,x5x3
December 20 2012
POP 125x3x3 135x3 145x3x5 125x10
PDR 125x10 185x3x3 215x3 235x3 245x3x5 195x12
CC 40x5x5,x5x4,x5x3
Purple Band PD x15x3
LR 12.5x10,12,10
Some sno shoeing through the pits on the ridge above my place in between WO. Took 6 days off to do nothing.
Shoulders are still lighting up a bit so slow going on the push stuff.
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Post by thebruce on Dec 31, 2012 17:04:57 GMT -5
Last 3 looked like this
SUMO 135x3x3 185x3x3 205x3 225x3 255x3 275x3 285x3x5
SLDL 205x16
1 leg CR +45x5x5,x5x4,x5x3
POP 125x3x3 135x3 145x3 155x3x5 125x10
PDR 125x10 175x3x3 225x3 245x3x5 195x12
CC 40x5x5,x5x4,x5x3
BPD x15x3
Squat 135x3x3 185x3x3 205x3 225x3 245x3 255x3x4
SLDL 205x12
CR +45x5x5, x5x4,x5x3
pulled serrats on right side a bit so the last one was just a bunch of duck unders some light curl and press with DB and some light close grip bench .
I also split some wood that day and managed to light up the shoulders from too much work. 56 year old body and 20 year old brain!!!! It should be about 20 as I use it less than half the time.
Any way happy new year.
I hope to be spotting and loading at 17th wing in February if those strong young lifters don`t sweep me off to the side.
Oh yeah today is the due date of my oldests first child our first grandchild so we will have lots to look forward to in the new year.
Happy New year Iron Mongers.
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