|
Post by McLifter on Jan 14, 2013 22:00:15 GMT -5
I did not set any New Year's resolutions but of course rehabbing my injury is first and foremost on the list. Getting back on the wood by summer seems to be a nice goal as well. We shall see what the body has to say about it.
Tue Jan 1/13
Cycle - 15 min (interval)
Step ups: 5 x 10/side
{Bench: 20 x 2 x 25, 40+ PB x 3 x 10 {DB Holds: 20 x 10 sec; 25# x 4 x 10 sec
Leg Raises: 5# ankle weights 3 x 12; 3 x 10splits and pulse
Sat Jan 5/13
Cycle - 15 min Interval
{Calf Raises: 4 x 10/side {Overhead Band Crunches: GB x 4 x 30
PC&P: 20 x 5 45 x 5 55 x 5 65 x 5 70 x 5
SLDL: 70 x 8 75 x 8 77.5 x 8 80 x 8
Sun Jan 6/13
Step ups: 4 x 10/side
Leg Curls: 11kg x 1 x 15 SLC: 11kg x 3 x 10/side
Box Squat (38cm box): 20 x 2 x 5 32.5 x 5 42.5 x 5 50 x 5 55 x 5 60 x 1 First time with a plate a side on the bar since August and the injury in September! ;D 4 months and 1 day since the accident
Ab Wheel: 3 x 10
Tue Jan 8/13
Calf Raises: 4 x 10/side
Band Side Bends: PB x 3 x 10
MP: 20 x 2 x 8 front & back 20 x 5 40 x 5 50 x 5 60 x 5 70 x 5, 3
{Wide Grip Pulldown: 60kg x 4 x 12 {Core Blaster: 24kg x 3 x 12
Fri Jan 11/13
Cycle - 15 min interval
Core Blaster: 24kg x 3 x 15
PC&P: 20 x 5 42.5 x 5 52.5 x 5 62.5 x 5 72.5 x 5
Deadlift: 72.5 x 5 112.5 x 5 132.5 x 5 142.5 x 5 162.5
Mon Jan 14/13
Calf Raises: 4 x 10/side
Step ups: 3 x 10/side
Box Squat (38cm): 20 x 2 x 5 35 x 5 45 x 5 52.5 x 5 57.5 x 5 62.5
KB Side Bends: 20kg x 3 x 8/side
Neck work: PB x 2 x 15/side
McLifter
|
|
medusa
Junior Member
Posts: 90
|
Post by medusa on Jan 15, 2013 13:37:43 GMT -5
You must be so stoked to be back at it. Glad to hear you are on the mend.
|
|
|
Post by McLifter on Jan 26, 2013 14:48:42 GMT -5
Thanks Amanda! Still not moving a lot of weight (except myself) but I am moving more each workout. Wed Jan 16/13Step ups: 5 x 10/side KB Swings: 20kg x 3 x 8/side Leg Curl: 11kg x 15 {SLC: 11kg x 10, 12.25 x 3 x 10/side {Overhead Band Crunches: GB x 4 x 30 {Bench: 30 x 15, 50 x 6, 690 x 6, 70 x 6, 80 x 6 {Calf Raises: 4 x 15 Fri Jan 18/13W's: 2.5# x 3 x 15 {Incline DB Press: 20# x 15, 25# x 4 x 15 { Calf Raises: 5 x 10/side Overhead Band Crunch: GB + Mini x 80 Mon Jan 21/13Cycle - 15 min (interval) Overhead Band Crunches: GB x 85 Box Squat (38cm): 20 x 2 x 5 35 x 5 45 x 5 55 x 5 60 x 5 70 Things felt good! ;D Wed Jan 23/13Cycle - 15 min (interval) {Calf Raises: 5 x 10 {Landmine: 12.5kg x 5 x 20 {LM Press: 12.5kg x 5 x 10/side Bench: 20 x 25 20+ GB x 8 40 + GB x 6 50 + GB x 6 60 + GB x 1 60 + Mini x 6 60 x 6 Fri Jan 25/13Stretch Calf Raises: 4 x 10/side PC & P: 60 x 2 x 3 70 x 2 x 3 75 x 3 Deads: 75 x 5 115 x 5 135 x 5 145 x 5 155 x 5 175 HLR: 4 x 10 McLifter
|
|
|
Post by McLifter on Jan 30, 2013 22:16:39 GMT -5
Sat Jan 26/13
Stretch
Incline DB Press: 20# x 10 30# x 8 35# x 5 40# x 5 45# x 5 x 5
Band Assist Chins: GB x 4 x 5
Ab Wheel: 3 x 10
Mon Jan 28/13
Cycle - 10 min (interval)
Neck Work: PB x 2 x 15 all four corners ;D
Standing Ab Crunches: GB x 75
Box Squat (35cm)box: 20 x 2 x 5 35 x 5 45 x 5 55 x 5 65 x 5 75 x 1 105 30 sec hold just to increase the weight on my back and stress the CNS.
Wed Jan 30/13
Step Ups: 5 x 10/side
{Calf Raises: 4 x 10/side {W's: 2.5# x 4 x 12
{Incline DB Press: 20# x 10, 30# x 8, 40# x 5, 50#x 3 x 5 {Ball Crunches: 12.5kg x 6 x 25 {Plate Pullover: 12.5kg x 6 x 10
A good workout that got the blood flowing and without wasting any time.
McLifter
|
|
|
Post by McLifter on Feb 3, 2013 17:49:29 GMT -5
Fri Feb 1/13Cycle - 10 min (interval) PC&P: 60 x 5 65 x 5 70 x 3 75 x 3 Deads: 92.5 x 5 125 x 5 137.5 x 5 147.5 x 5 157.5 x 5 180 180 x 5 shrugs HLR: 4 x 10 Sun Feb 3/13Step ups: 4 x 10/side Calf Raises: 4 x 10/side Box Squat (35cm): 20 x 2 x 5 35 x 5 45 x 5 57.5 x 5 67.5 x 5 77.5 107.5 walk out and 30 sec hold Incline Benchpress: 20 x 5 60 x 4 x 5 Lying leg raises: 4 x 15 McLifter
|
|
|
Post by McLifter on Feb 18, 2013 0:53:52 GMT -5
Tue Feb 5/13
Cycle - 15 min (interval)
Calf Raises: 5 x 10/side
{Landmine: 20 x 3 x 16 {Landmine Press: 20 x 3 x 5
One Arm Landmine Row: 20 x 8 32.5 x 8, 7, 7
Mon Feb 11/13
Overhead Band Crunch: GB x 90
Step Ups: 4 x 10/leg
Box Squat (35cm): 20 x 2 x 5 35 x 5 45 x 5 60 x 5 70 x 5 80 110 - 30 sec hold
Tue Feb 12/13
Cycle - 15 min (interval)
Incline Bench: 20 x 8 40 x 2 x 6 50 x 6 60 x 2 x 6 62.5 x 6
Fri Feb 15/13
Leg Curl: 11kg x 15
SLC: 11kg x 3 x 10/leg
Calf Raises: 5 x 10/side
Incline DB Press: 20 x 10 30 x 6 40 x 6 50 x 4 x 5 (all # DB)
Band Assist Chins: 6 x 5
Neck work: PB x 2 x 15/side
Sun Feb 17/13
Cycle - 10 min (interval)
PC: 60 x 5 70 x 5 75 x 3 77.5 x 3 80 x 3
Rack Pulls: #5 Pin 100 x 5 140 x 5 180 x 5 220 x 5 240 x 3, 1 10 sec hold on last rep at 220 and 240
{Ab Wheel: 3 x 10 {Band Pressdowns: PB x 3 x 20
McLifter ;D
|
|
|
Post by McLifter on Feb 18, 2013 16:58:31 GMT -5
Mon Feb 18/13
Calf Raises: 4 x 15
Step ups: 4 x 10/leg
Band Assist Chins: PB x 4 x 5
Box Squat (35cm): 20 x 2 x 5 35 x 5 45 x 5 62.5 x 5 72.5 x 5 82.5 102.5 - 30 sec hold
Incline Bench: 20 x 10 40 x 6 50 x 6 60 x 5 62.5 x 3 x 5
Lying Leg Raises: 4 x 15
A good effort today. I actually broke a sweat. Form is feeling good trying to stay upright and address core weaknesses that were there at the last Nationals competition.
McLifter
|
|
|
Post by thebruce on Feb 21, 2013 15:15:26 GMT -5
C`mon you broke a sweat climbing down the stairs. Everything is moving up nicely,don`t do a Bruce and push it to hard and get set back.
|
|
|
Post by McLifter on Feb 27, 2013 21:29:46 GMT -5
Well ya know.....I've always said I can break a sweat eating a bowl of soup! Thu Feb 21/13Cycle - 15 min interval Calf Raises: 4 x 20 Overhead KB Sidebends: 20kg x 3 x 8/side Step ups: 35cm box - 4 x 10/leg Band Rotator Cuff Exercises Pin GM: 105 x 3 x 8 Tue Feb 26/13So after suffering through a Flu on Sunday and Monday I did a little working out... Calf Raises: 4 x 10/leg Band Crunches: GB x 75 OH Squats: Broomstick x 3 x 5 Box Squats (35cm box): 20 x 2 x 5 35 x 5 45 x 5 65 x 5 75 x 5 85 NSGM: 85 x 3 x 8 Wed Feb 27/13Cycle - 10 min interval Leg Curl: 11kg x 15 SLC: 11kg x 8 12.25kg x 8 13.5kg x 8 {Incline BP: 20 x 10, 45 x 6, 55 x 6, 65 x 3 x 6 {One Arm Landmine Rows: 35kg x 4 x 6; 2 x 5 Rotator Cuff Exercises & stretch Leg Raises & split: ankle weights x 3 x 12 McLifter ;D ;D
|
|
|
Post by McLifter on Mar 3, 2013 17:02:03 GMT -5
Fri Mar 1/13Cycle 10 min PC & P: 20 x 5 60 x 5 70 x 3 80 x 2 x 3 Deadlift: 80 x 5 125 x 5 140 x 5 150 x 5 160 x 5 200 HLR: 4 x 12 The pulls felt really good tonight. Form feels good and the speed is OK. 200 was not a struggle and there was no pain in the left groin which was a limiting factor at last year's Nationals. Sun Mar 3/13Calf Raises: 4 x 15 Overhead Band Crunch: GB + mini x 4 x 30 OH Squats: Broomstick x 3 x 5 Box Squat (32 cm box) which by the way is the regular box that I squat to which also means I am officially below parallel now! 20 x 2 x 5 35 x 5 45 x 5 65 x 5 75 x 5 87.5 This felt good there was some knee tightness in the left knee, right knee and thigh were good > slight quivering during the descent on the reps. Almost 6 months to the day since the injury and things are looking good! McLifter
|
|
|
Post by McLifter on Mar 10, 2013 19:45:09 GMT -5
Tue Mar 5/13SIX MONTHS SINCE THE ACCIDENT!!Stretch Calf Raises: 4 x 10 Face pulls: Mini x 2 x 20 Incline Bench: 20 x 10 40 x 6 50 x 6 60 x 6 70 x 2 x 6 Neck work: 10kg x 15 20kg x 15 front & back 2" DB Row: 35kg x 4 x 5/hand Rotator Cuff Exercises & stretch Overhead Band Crunch: GB x 80 Thu Mar 7/13Band Crunch: GB + Mini x 80 Step ups: 4 x 10/leg 35cm box Sumo Deads: 60 x 2 x 5 80 x 5 Deads: 120 x 5 145 x 5 165 x 5 205 Sat Mar 9/13Band Chins: GB x 5 x 5 Calf Raises: 4 x 10/leg Face pulls: PB x 3 x 15 Incline DB Press: 20# x 5 25# x 5 30# x 5 35# x 5 40# x 5 50# x 5 x 5 Ball Crunches: 12.5 x 75 with 12 pullovers Rotator Cuff Exercises & stretch Sun Mar 10/13Cycle 10 min (interval) Calf Raises: 3 x 15 OH Squat: Broomstick x 3 x 5; Bar x 5 Box Squat: 20 x 2 x 5 45 x 5 55 x 5 67.5 x 5 77.5 x 5 90 NSGM: 90 x 5; 2 x 8 HLR: 4 x 12 McLifter
|
|
|
Post by McLifter on Mar 13, 2013 18:35:34 GMT -5
Tue Mar 12/13
Step ups: 4 x 10/leg (35cm box)
Band Chins: PB x 5 x 5
Incline Bench: 20 x 10 45 x 6 55 x 6 65 x 6 70 x 6 72.5 x 6
Rotator Cuff Ex & stretch
Weighted Crunches: 20kg x 40
McLifter
|
|
|
Post by McLifter on Mar 31, 2013 12:50:47 GMT -5
Mon Mar 25/13
Calf Raises: 5 x 10/side
Cycle - 10 min
Stretch & OH Squat: Broomstick x 2 x 5, bar x 2 x 5
Box Squat: 20 x 2 x 5 45 x 5 60 x 5 70 x 5 80 x 5 92.5
NSGM: 92.5 x 3 x 8
HLR: 4 x 12
Tue Mar 26/13
Step ups: 35cm box - 5 x 10/side
Weighted Crunches: 21kg x 60
Neck work: 12.5 x 15; 25 x 10 front & back PB x 2 x 15/side
Incline DB Press: 25# x 10 30# x 5 35# x 5 40 x 5 50 x 5 x 5
Pin Rows: 25kg x 3 x 5/side
Fri Mar 29/13
Cycle - 10 min interval
Calf Raises: 3 x 12/leg
Standing Rope Crunches: 60kg x 60
Sumo Deads: 97.5 x 5 120 x 5
Deads: 127.5 x 5 147.5 x 5 167.5 x 5 210 x 2 x 1 Used hook grip up to 127.5kg
Bentover Rows: 120 x 1, 3 x 5
Sun Mar 31/13
Cycle - 10 min
Standing AB Crunches: 60kg x 50
Band Rotator Cuff Exercises 3 x 15
Face Pulls: Mini x 3 x 15
McLifter
|
|
|
Post by McLifter on Apr 1, 2013 18:12:25 GMT -5
Mon Apr 1/13So, the focus is still on increasing leg strength in a slow and steady manner. I have decided to follow 531 for awhile as well on concentrating on leaning out with some attention to the diet and increasing some cardio work. Drag: 64kg 800m in total doing 1 min forward and 1 min backward walking. The driveway is 400m one way so down and back is 800m. The coeff or friction is less with the snow so the work will get harder once the melt has started in earnest. Stretch OH Squat: Broomstick x 2 x 5 Bar x 2 x 5 Squat: 30kg x 5 40 x 5 52.5 x 5 62.5 x 5 70 x 5 80 x 6 NSGM: 80 x 8 82.5 x 8 85 x 8 87.5 x 8 90 x 8 Overhead Band Crunch: GB x 75 SLC: 11kg x 2 x 10; 1 x 8 The right leg was done at eight reps on the third set. So, the weakness shows itself! McLifter
|
|
|
Post by McLifter on Apr 4, 2013 21:06:02 GMT -5
Tue Apr 2/13
Cycle 10 min interval
{Calf Raises: 3 x 12/leg {Weighted Crunches: 45kg x 3 x 25
Bench: 35kg x 2 x 5 42.5 x 5 52.5 x 5 60 x 5 67.5 x 6
2" DB Rows: 35kg x 8; 3 x 6/arm
Band Rotator Cuff Exercises & Stretch
Thu Apr 4/13
Step ups: 35cm box - 5 x 10/side
{Band Assist Chins: 7 x 5 {MP: 20 x 2 x 8 front & back, 20 x 5 30 x 5 40 x 5 47.5 x 5 55 x 5 62.5 x 6
Sumo Deads: 72.5 x 5 120 x 3 135 x 5 155 x 5 175 x 6 first two Sumo with hook grip the last four conventional
McLifter
|
|