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Post by thebruce on Feb 1, 2013 13:41:46 GMT -5
Yep I am a Grandpa,Sufiyan Henry Khan was born January 3rd 2013. 7 pounds 4 OZ. Proud Parents Meaghan my daughter and Obby son in law.
Kid has big hands and feet and has gained over 2 pounds in 3 weeks.
Me I am still training. Bottom of a new wave. last 3 looked like this.
Jan 27 2013
Sumo 135x3x3 185x3x2 205x3 255x3x5
PU BW x5x5
LC 50x10 62.5x10 72.5x10x3
Jan 29 2013
POP 125x10x5
DBR 60x10 80x10 100x10x3
LR 12.5x12,10,10
PBPDx15x3
CC 40x5x3.x5x3,x5x2
Jan 31 2013
Sqt barx10 135x10 185x12 205x10x3
SLDL 135x3 185x10 205x10x3
1 leg CR BW+45x5x5,x5x4,x5x3
Just foolin around Pulls are all pretty fast squats too for that matter. Sqts off of a 17 inch bench, right knee will now not tolerate anything ATG not even BW. Still havin fun.
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Post by McLifter on Feb 1, 2013 15:01:39 GMT -5
I know I've said it in person but CONGRATULATIONS GRANDPAPPY!!
How is the new family getting along these days?
Brock
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Post by thebruce on Feb 21, 2013 15:06:12 GMT -5
Feb 19 2013
Pendalay Row 1 platex10 1.75x3x3 2x3x3(x3)
PU CG BW x5x5
Shrug 60x15 80x15 90x15,20,15
RH BWx20x3
Three days prior were conditioning with 1.5 to 3 miles each day snow shoeing
Feb 15 2013
DB FP with rotation of shoulders to horizontal 10 sec hold at top.
10x10 30x10 40x3x3 50x3x3(x3) This turned my shoulders to GOOOO! Super sore for days afterwards( surgery sites) Any suggestions?
OH SQT pair of 7`s held OH this killed my low back. Any suggestions??
Feb 13 2013
SUMO 135x5 185x5 205x5 225x5 255x1 275x1 300x1x5
SLDL 205x17
CR 1 leg +45x5x5,x5x4,x5x3
RH BWx20x3
Feb 11 2013
Tire Drag 8 rocks 100 forward 100 bck x2
1 arm standing OHP small rock x10 bigger rock x10
Repeated the above 2 more times
CC 40x5x3,x5x2,x5x2
Purple Band PD x15x3
LR 12.5x10,12,10
Feb 9 2013
POP 125x3x3 135x3 145x3 155x3x8 125x10
DBR 60x10 80x10 100x10 110x10(x2)
LR 12.5x15x3
CC 40x5x5
PB PD x15x2
Still can not bench,shoulders are the limiting factor. Oh well still having fun.
Felt like nuts for quite a while had that flu and while I was only off for a couple days still getting my MOJO back.
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Post by thebruce on Feb 21, 2013 15:09:41 GMT -5
OOOPS can`t say SH*T on here,no problem sorry.
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Post by thebruce on Feb 21, 2013 15:17:29 GMT -5
I need to bust outta the rut I am in. I was doing better 6 months after surgery it will be a year this march and my shoulders are still giving me grief.
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Post by thebruce on Feb 22, 2013 12:35:13 GMT -5
Feb 23 2013
Stand 1 Arm DB OHP 10x10 30x10 40x3x3 50x3x3 60x3,3,3,3,6
LR 12.5x12,12,10
CC 50x5,3,2,5,3,2 5,5
PB PD x15x3
Elbows forward DB OHP shoulders do good with that. Light LR for the pump seems to be theraputic. And of course some work for the spring GUN SHOW.
Good to be alive and hitting the gym.
That rut stuff is mostly shoulders, my DL is as good as it was prior to surgery and about to go up, my squat is better that it was before surgery and it is going up also.
I did a quick WO log review and was encouraged by the above,the shoulders will come. Once I have a good OHP then I will be able to work the BP back in.
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Post by thebruce on Feb 27, 2013 10:18:54 GMT -5
Feb 24 2013
2 miles snowshoe about half in fresh snow good conditioning.
Feb 26 2013
BB CP barx10 95x3x3 115x3x3 135x3x3
PU CGP BW x6,6,6,5,5
LR 12.5x12x3
PBPDx15x3
CC 40x10 40x3x4 40x5x3
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Post by thebruce on Apr 8, 2013 16:08:12 GMT -5
Still training last 3 looked like this
Sumo 135x3x3 185x3x3 205x3 255x3 275x3 295x3 300x3 320x3
SLDL 205x20
SOHP barx10 95x3x3 115x3x3 135x3x10
PU BWx5x5
BP barx10 95x3x3 115x3x3 135x3x3 155x3x3 175x3x3 185x3x6
3 grips all inside rings
PDR 125x3x3 195x3x3 215x3x3 225x3x3 245x3x3 265x3x6
195x16
TD 8 rocks x100 fwd 100 backx2 (x3)
SOHP bigger rock x10x3
PBPD x15x3
SDBCurl 32.5x15 42.5x9x2
So yes the shoulders are finally coming back!!!
Surgery on right Knee this 15th so more rehab fun on the way. Both surgeon and physio are positive about prognosis for the knee.
I am looking to purchase another 7 foot oly bar anybody got one not bent they want to sell?
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Post by McLifter on Apr 11, 2013 19:50:35 GMT -5
Nice work Grandpappy! Check out Kijiji for the bar. I just picked up a leather covered heavy bag and the guy told me he just sold 600# of weight last week. So, the stuff is out there.
Is the operation next Monday?
Brock
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Post by thebruce on Apr 15, 2013 11:47:30 GMT -5
May 15th for knee surgery ( I should proof read).
No bars on Kijji yet.
Last 2 looked like this
2 mile hike
Sumo 135x3x3 225x3x3 275x1 295x1 315x1 335x1 355x1 365x1
PU BWx5x5 close grip palms facing
Dips BWx5x5
BP barx10 135x5x5 155x3 165x3 175x3 1856x3x9 135x15
3 grips all inside rings
PDR 1 platex12 1.5 plates x3x3 1.75 plates x3x3 2 plates x3x10 1.75x15.
LR 12.5x15
Stand EZ curl 1 platex6
Squats are out till knee is better. Sumo is OK for both knees and back.
Shoulders OK with the lite bench.
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Post by thebruce on May 3, 2013 11:28:36 GMT -5
Last night
SUMO 135x3x3 225xx3x 275x3 295x1 345x1 365x1x3
RH BWx20x3
Dips BWx1,2,3,4,5,x2
PU BWx1,2,3,4,5,x2
Last bench
CG 135x1,2,3,4,5 185x1,2,3,4,5, 205x1,2,3,4,
DB row 80x10 100x10 120x10,15
LR 12.5x15x3
DBC 40x9,10,15
PBPDx15x3
Last TD
TD 8 rocks 100 fwd 100 backx2 (x3)
BigRock 1 arm OHP x1,2,3,4,5,(x2)
SLDL 225x16
I know not into the realm of competetive lifting but hey I will keep progressing and having fun.
Dandy dog my coach trainer is pleased I am being cautious with pressing so far so good.
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Post by thebruce on May 19, 2013 10:11:17 GMT -5
May 8 2013
TD8 100 fwd 100 bck x2 (x2)
SLDL 135x10 185x10 225x8x2
1 Arm OHP with bgrck 10,8,6,4 and 6,4,3.
pump stuff SS POP 95x15,12 EZ BC 95x15,12 LR 12.5x 15,12
Last WO before surgeryI was busy trying to get stuff done before I am laid up.
May 15th arthroscopic knee surgery and a patella release. Watched it on the screen,man sure was a lot of junk in the old knee.
Surgeon says no bending till May 31st then he will asses and if all goes well start physio and back to work.
May 18 2013
CGBP 135x1,2,3,4,5 185 x1,2,3,4,5 205 x 1,2,3,4,4,1.
RH BW x 20x2
May 19 2013 HLR BWx10x3 Stand DB curl and press 10x10 30x10x2.
Face Pull PBx20x3 LR 7 x10 12.5x10x2 Scott curl 95x10x2 PB PD x10x2 just some pump stuff.
Man I am bored watched season 1 and half of 2 of Game of Thrones my son in law was kind enough to loan me. Seems like a lot of plotting humping and fighting. Nobody lifts weights!!!
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Post by Rehband on May 19, 2013 18:50:03 GMT -5
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Post by thebruce on May 26, 2013 19:55:58 GMT -5
THX AL at least I am a couple years younger than the surviving members of the Stones.
Knee is improving daily.
Last 3 looked like this.
CG BP 135x3x3 185x3x3 205x3x6 165x10
PU med grip BWx5x5
DB curl and press 30x10 35x10x2
PBPDx12x2
scotties 95x12x2
BPA PBx20x2
Step up left leg only BWx20x4
GM broomstickx20x3
CR left leg only BWx20,15x2
RH BWx20x3
CGBP 135x3x3 185x3x3 205x3x7 165x10
wide PU BWx5x5
PBPDx12x2
scotties 95x10 105x10x2
BPA x10x3
Ed Coan called and asked if he could try my routine.
Seriously I have watched a few vids/interviews guy is unbelievable.
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Post by McLifter on May 28, 2013 16:06:59 GMT -5
Still hangun and a bangun! How are things feeling after the weekend?
Brock
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