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Post by McLifter on Apr 11, 2013 20:02:53 GMT -5
Sun Apr 7/13Drag: 64kg x 800m - 1:30min x 3 Backwards with the rest forwards. Stretch OH Squat: Broom x 2 x 5 20 x 2 x 5 Squat: 30 x 5 40 x 5 55 x 5 65 x 3 75 x 3 85 x 4 Overhead band Crunch: GB x 6 x 25 Mon Apr 8/13Band Rotator cuff Exercises Face Pulls: Mini x 3 x 15 KB swings: 20kg x 3 x 8/side Trunk twists: 20kg x 50 Calf Raises: 3 x 20 INcline DB Press: 30# x 10 35# x 6 40# x 6 50# x 6 Tue Apr 9/13 Park West Bench & Wing Eating FestivalWarm up Face pulls: Mini x 3 x 15 Bench (pounds): bar x 10, 12 95 x 10 125 x 3 140 x 3 155 x 6 Hammer Strength Row: Did some one hand rows with two plates and then three plates sets of 10 four or five total MP: 135 x 3 x 6 Wings and good company at Smitty's Thu Apr 11/13Drag: 64kg 800+ m with three x 100 paces backwards Overhead Band Crunch: GB x 100 Deads: 60 x 5 120 x 5 130 x 3 145 x 3 165 x 3 185 x 6 all with DOHG - Double Overhand Hook Grip Band Assist Chins: GB x 3 x 8 McLifter
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Post by McLifter on Apr 20, 2013 12:32:25 GMT -5
Sat Apr 13/13Cycle - 10 min Step ups: 35cm box - 4 x 10/leg MP: 20 x 2 x 8 front & back 20 x 5 30 x 5 40 x 5 52.5 x 3 60 x 3 65 x 6 Incline DB Press: 30# x 5 35# x 5 40# x 5 55# x 3 x 5 Band Assist Chins: GB x 6 x 5 Band Rotator Cuff Ex & stretch - 2 x 15 Rope Crunches: 60kg x 50 Sun Apr 14/13Cycle - 10 min interval Standing Ab Crunches: 60kg x 2 min x 105 Calf Raises: 3 x 10/leg Stretch OH Squat: Broom x 2 x 5; bar x 2 x 5 Squat: 20 x 5 40 x 5 50 x 5 60 x 3 70 x 5 80 x 3 90 x 3 NSGM: 90 x 4 x 8 Tue Apr 16/13Drag: 64kg x 800m 7 x 1:30min forward; 7 x 50paces backwards Stretch Bench: 20 x 2 x 15 30 x 5 40 x 5 50 x 5 67.5 x 3 75 x 6 40 x 5 x 10 Band Assist Chins: GB x 7 x 5 Calf Raises: 3 x 15 Ab Crunches: GB x 3 x 30 Thu Apr 18/13Cycle - 10 min Overhead Band Crunches: GB + mini x 75 PC: 40 x 5 60 x 5 65 x 3 70 x 3 75 x 3 Deads: 120 x 5 140 x 5 155 x 5 175 x 3 195 x 3 - Used DOHG for all but the last two reps at 195 Fri Apr 19/13Step Ups: 35cm x 5 x 10/leg Stretch MP: 20 x 2 x 8 front & back 20 x 5 60 x 5 45 x 5 55 x 5 62.5 x 3 70 x 5 {Bentover Rows: 82.5 x 6 x 10 {Incline DB Press: 35# x 8 40# x 5 55# x 4 x 5 Rotator Cuff Ex & Stretch AB Wheel: 3 x 10 McLifter
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Post by McLifter on Apr 21, 2013 20:41:12 GMT -5
Sun Apr 21/13
De-load Week
Cycle - 15 min interval
Ball Crunches: 10kg x 75
Plate Pullovers: 10kg x 10
Stretch
Calf Raises: 5 x 10/leg
OH Squat: Broom x 2 x 5 20kg x 2 x 5
Squat: 20 x 5 30 x 5 37.5 x 5 47.5 x 5 57.5 x 5
NSGM: 35 x 10 45 x 10 55 x 10 62.5 x 10 70 x 10
McLifter ;D
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Post by thebruce on May 3, 2013 14:43:29 GMT -5
Some nice pulls earlier there buddy and everything else is dialin up,including some volume on the accessory work. Of course the drag gets my vote as well.
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Post by McLifter on May 4, 2013 12:21:55 GMT -5
Mon Apr 22/13Step ups: 3 x 10/leg Cycle - 10 min interval Bench: 20 x 15 32.5 x 5 40 x 5 47.5 x 5 Seated Row Parallel Grip (//): 60kg x 4 x 12 Weighted Crunches: 45kg x 50 Rotator Cuff Exercises & stretch Thu Apr 25/13Stretch KB Swing: 20kg x 3 x 8/arm PC: 45 x 5 62.5 x 5 67.5 x 5 71.25 x 3 Misload as I forgot a 1.25 on left side? 77.5 x 3 Deads: 82.5 x 5 102.5 x 5 125 x 5 MP: 20 x 2 x 8 front & back 30 x 5 37.5 x 5 45 x 5 Side Bends: 55# x 2 x 15/side Sun Apr 28/13Drag: 64kg x 800 m which included 2 x 50 steps backwards and 2 x 100 steps backwards OH Squat: Broom x 2 x 5 20kg x 2 x 5 Squat: 20 x 5 40 x 5 55 x 5 65 x 5 75 x 5 85 x 7 {WSGM: 85 x 4 x 10 {Standing Ab Crunches: GB x 4 x 30 I contracted a nasty head cold later on Monday night and it has affected me all week. Energy very low, lungs congested and all the other fun stuff. Wed May 1/13So I mounted the Heavy Bag that I purchased off of Kijiji and we will incorporate it into the workouts. Heavy Bag for undetermined time. Good sweat and nice and warm. Stretch Bench: 20 x 2 x 15 40 x 5 52.5 x 5 60 x 5 70 x 8 2"DB Rows: 35kg x 2 x 8; 1 x 5 Energy gone and I was done. I will make an attempt to get in the deadlifts and shoulders today. McLifter
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Post by McLifter on May 12, 2013 14:28:21 GMT -5
Still fighting a cold Sun May 5/13Step ups: 35cm box x 2 x 10 38cm x 2 x 10 PC: 20 x 5 45 x 5 60 x 5 70 x 3 75 x 3 80 x 3 Deads: 80 x 5 120 x 5 137.5 x 5 157.5 x 5 180 x 7 MP: 20 x 2 x 8 front & back 40 x 5 50 x 5 57.5 x 5 65 x 7 Standing Ab Crunch: GB x 90 Tue May 7/13Calf Raises: 4 x 10/leg Heavy Bag: 3 x 1min Stretch OH Squat: Broom x 2 x 5 20 x 2 x 5 40 x 5 Squat: 40 x 5 50 x 5 60 x 5 70 x 5 80 x 5 90 x 5 {WSGM: 90 x 4 x 10 {Banc Crunches: GB + Mini x 4 x 25 Wed May 8/13Bench: 20 x 2 x 15 45 x 5 57.5 x 3 65 x 3 72.5 x 7 {45 x 5 x 10 {Band Assist Chins: GB x 5 x 5 Overhed Band Crunch: GB x 60 Rotator Cuff Exercises & stretch McLifter
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Post by McLifter on May 18, 2013 13:36:12 GMT -5
Sun May 12/13
Biked to the Neighbours about 1.5 miles or so.
Step ups: 38cm x 3 x 10/leg
PC: 40 x 5 60 x 5 70 x 5 75 x 5
Deads: 75 x 5 120 x 5 147.5 x 3 170 x 3 190 x 5
{MP: 20 x 2 x 8 front & back, 40 x 5, 52.5 x 3, 60 x 3, 67.5 x 7 {Pendelly Rows: 60 x 10, 70 x 4 x 10
Ball Crunches: 10kg x 50
This was after suffering with a cold for two weeks I was just starting to feel better
Mon May 13/13
Walk - 2+ miles
OH Squat: Broom x 2 x 5 20kg x 1 x 5 30 x 5 40 x 5
Squat: 60 x 5 75 x 5 85 x 3 95 x 5
{WSGM: 95 x 3 x 10 {HLR: 3 x 10
I had dental surgery on Tuesday so no lifting for at least a week. I have just been walking and doing some yard work.
McLifter
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Post by thebruce on May 19, 2013 10:16:21 GMT -5
Fun getting old isn't it my friend? Smart to take it easy and let it heal.
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Post by McLifter on May 20, 2013 9:27:21 GMT -5
Sun May 19/13
Stretch & warm up
Bench: 20 x 2 x 15 40 x 5 50 x 5 60 x 5 70 x 3 77.5 x 6
Calf Raises: 15 5 x 20
Standing Band Crunch: GB x 50
1st workout post dental surgery so I took it easy without any additional work.
McLifter
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Post by McLifter on May 25, 2013 14:05:14 GMT -5
Fri May 24/13
Warm up on Heavy bag
Band Crunches: GB + Mini x 50
PC & P: 20 x 5 45 x 5 PC: 60 x 5 70 x 3 75 80 85
Deads: 85 x 5 125 x 5 145 x 3 157.5 x 5 180 x 3 200 x 3
MP: 20 x 8 40 x 5 57.5 x 5 65 x 3 72.5 x 5
Caught up now on the workouts. Deload week for Week 8 next.
McLifter
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Post by thebruce on May 26, 2013 20:01:34 GMT -5
Nice pulls
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Post by McLifter on May 28, 2013 16:04:02 GMT -5
Gracias Senor! Ya know I likes my pullun.
McLifter
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Post by McLifter on Jun 1, 2013 12:16:40 GMT -5
Mon May 27/13
Walk - 1.5 miles
Heavy Bag - 3 - 4 min to warm up
OH Squat: 20 x 2 x 5 32.5 x 5 42.5 x 5
Single Calf Raises: 3 x 15/leg
Squat: 40 x 5 50 x 5 60 x 5
{KB Windmills: 20kg x 3 x 8/side {WSGM: 60kg x 3 x 8
Fri May 31/13
Walk - 1.5 miles
Deads: 60 x 5 85 x 5 105 x 5 127.5 x 5
Bench: 20 x 15 32.5 x 5 40 x 5 50 x 5
Overhead Band Crunch: GB + minis x 60
McLifter
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Post by McLifter on Jun 10, 2013 19:05:07 GMT -5
Mon Jun 3/13Ab Wheel: 3 x 10 MP: 20 x 2 x 8 front & back 20 x 8 30 x 5 37.5 x 5 45 x 5 OH Squat: 30 x 5 37.5 x 5 45 x 5 Squat: 60 x 5 67.5 x 5 77.5 x 5 87.5 x 8 Bench GM: 60 x 3 x 8 Wed Jun 5/13Walk - 2 miles Bench: 20 x 2 x 15 40 x 5 50 x 5 55 x 5 62.5 x 5 72.5 x 8 Band Assist Chins: GB x 5 x 5 Incline DB Press: 40# x 5 x 10 Overhead Band Crunches: GB x 20 GB + mini x 4 x 20 Sun Jun 9/13{Ab Wheel: 3 x 10 {Step ups: 38.5cm box x 3 x 10/leg Deads: 60 x 5 85 x 5 120 x 5 140 x 5 162.5 x 5 185 x 7 MP: 20 x 2 x 8 front & back 20 x 5 40 x 5 52.5 x 5 60 x 5 67.5 x 8 Rotator Cuff Exercises & stretch McLifter
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Post by McLifter on Jun 16, 2013 10:26:20 GMT -5
Tue Jun 11/13Heavy Bag - 2 min Step ups: 38.5cm box x 3 x 10/leg OH Squat: Broom x 2 x 5 20 x 5 32.5 x 5 42.5 x 5 Squat: 52.5 x 5 62.5 x 5 72.5 x 3 82.5 x 3 92.5 x 6 {Bench GM: 67.5 x 3 x 8 {Band Crunches: GB + Mini x 3 x 25 Thu Jun 13/13KB Sing: 20kg x 3 x 8/side {Bench: 20 x 2 x 15, 30 x 5, 45 x 5, 60 x 3, 67.5 x 3, 75 x 8 {Bentover Rows: 92.5 x 6, 7, 8, 7, 6, 7, 8 {Incline DB Press: 45# x 2 x 10, 2 x 8 {Rope Pressdowns: 20kg x 3 x 15, 1 x 12 Fried my arms and shoulders here. More DOMS the day after than I have felt in a long time so ..............it must have been good! ;D McLifter
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