ISC 2014 (Health or bust)!

[McLifter]

2014 is here and I decided to return to the 531 template for the time being. I had a double pronged workout last night since I had already squatted this week. I did bench for the firs time since the contest which was an iffy situation. The shoulder is definitely messed up but it will be strong enough to get me into trouble.

Wed Jan 1/14

Heavy Bag: 3 x 1 min

Stretching

MP: 20 x 2 x 8 front & back

{Bench: 20 x 2 x 15
{DB Flyes: 10# x 3 x 12

Bench: 40 x 5
50 x 5
60 x 5
67.5 x 5
77.5 x 5
87.5 x 4 - Here is where the shoulder weakness reared it's head. I will probably have to adjust the weights down for now.

{Incline DB Press: 15# x 15, 20# x 3 x 15
{2"DB Row: 25kg x 4 x 15

Squat: 20 x 2 x 5
45 x 5
60 x 3
100
112.5 x 5
130 x 5
147.5 x 6

I am more focused with a laid out plan. The goal here is to follow the 531 and get into better shape with some effort on cardio and focus on the food intake to keep dropping the kilos off of the body.

McLifter

[McLifter]

Sat Jan 4/14

Ab Wheel: 3 x 10

Band Rotator Cuff Exercises

MP: 20 x 2 x 8 front & back
20 x 5
40 x 5
52.5 x 5
60 x 5
67.5 x 6
30 x 3 x 15

Tricep Pressdowns: 20kg x 15; 3 x 20

Deads: 60 x 5 Sumo
100 x 5 Sumo
142.5 x 5 S
165 x 5 S
185 x 1 Sumo, 5 x Conv

Bentover Rows: 80kg x 4 x 10

Spent the morning blowing snow and taking care of the outdoors after the "Alberta Clipper" that moved through here yesterday. About 10cm of snow and now we are plunged back into the deep freeze. Oh how I love January in Manitoba!

McLifter

[McLifter]

Sun Jan 5/14

Step ups: 42cm box x 3 x 15/leg

Calf Raises: 3 x 12/leg

Band Crunches: GB + Mini x 3 x 25

OH Squat: Broom x 2 x 5
20 x 5
40 x 2

Squat: 40 x 5
60 x 5
80 x 3
100
122.5 x 3
140 x 3
157.5 x 4

NSGM: 80 x 4 x 8

Bike - 5 min, Stretch

So, this was a bit too much for my leg. I seized up later that night and the right calf was knotted up. Much limping and stretching has ensued with slow steady peddles on the bike, walking and stretching. So, a re-assessment of the strength and as the title of this year's log states - "Health or bust"! Obviously, I have some work to do.

Brock

[McLifter]

Well I have been doing a lot of nothing lately. I tweaked the healing leg with the Squat workout so I've dialed it back to stretching and rehab work along with some snowshoeing and cutting wood. It's the first time I over did things since the operation. I'll post up the minimal things I am doing when I get some time.

McLifter

[McLifter]

The rest of the month and what I've been doing...

Thu Jan 16/14

Cycle 10 min
{Step ups: Blue box x 15
{31 cm Box - 4 x 10/leg
{Band Crunch: GBx 4 x 30

Bench: 20 x 20
30 x 15
40 x 5
50 x 5
60 x 5
72.5 x 3
82.5 x 3
92.5 x 4

Band Assist Chins: GB x 6 x 5

Sun Jan 19/14

Cycle 10 min

Stretch

Neck Work: PB x 2 x 15 all 4 corners

Calf Raises: 1 x 8 single leg; 3 x 10 Right leg was unstable (knee)

Step ups: 32 cm box: 3 x 10/leg

MP: 20 x 2 x 10 front & back
20 x 5
30 x 5
40 x 5
50 x 5
55 x 3
62.5 x 3
70 x 4
30 x 4 x 10

2"DB Rows: 25kg x 4 x 10

Band Crunch: GB x 75


Sun Jan 26/14

Cycle 10 min

Calf Raises: 4 x 12

KB Complex: 20kg x 3; x 5; x 8 Swing, Snatch, C&P

Step ups: 32cm box: 4 x 10/leg

Band Crunches: GB x 75


Wed Jan 29/14

Cycle 10 min

{Calf Raises: 4 x 15
{Face Pulls: Mini x 4 x 15

{Ab Wheel: 4 x 10
{Band Assist Chins: GB x 5 x 5

BW Squat: 2 x 5

OH Squat: Broom x 4 x 5

Goblet Squat: 20kg x 3 x 5

Band Rotator Cuff Exercises


Mon Feb 3/14

Cycle 10 min Interval

{Heavy Bag: 3 x 1min
{Calf Raises: 3 x 15

Weighted Crunches: 20kg x 50

Plate Raises: 20kg x 3 x 10 & Tricep Press

SLDL: 80kg x 3 x 8

Bench: 25kg x 2 x 25


Sun Feb 9/14

Cycle 10 min

{KB Complex: 20kg x 3; x 5; x 8 Swing, Snatch, C&P
{Band Crunches: GB x 3 x 40

{Goblet Squat: 20kg x 5 x 5
{Front Pulldown: 60kg x 4 x 15

McLifter

[McLifter]

Wed Feb 12/14

{Heavy Bag: 4 x 1 min
{Band Crunches: GB x 4 x 30

Cycle 10 min

C&P: 20 x 5
40 x 5
50 x 5
60 x 5, 4, 3, 2, 1

Sumo Deads: 60 x 5
120 x 5
160 x 5

That's it that's all for today.

McLifter

[McLifter]

Sat Feb 15/14

Cycle - 10 min

Step ups: 42cm box x 3 x 10/leg

{Calf Raises: 4 x 15
{Band Crunches: GB x 3 x 50

OH Squat: Broom x 4 x 5

Squat: 20 x 5
40 x 5
60 x 5
80 x 5
90 x 5

Face Pulls: Mini x 3 x 15


Mon Feb 17/14

cycle - 5 min

OH Squat: Broom x 3 x 5
20 x 2 x 5
40 x 5

Front Squat: 40 x 5
60 x 5
90 x 3 x 5

SLDL: 60 x 8
70 x 8
80 x 8

Pullovers: 20kg x 3 x 10


Wed Feb 19/14

{Face Pulls: Mini x 3 x 15
{Neck Work: PB x 2 x 15 all four corners

{Ab Wheel: 4 x 10
{Bench: 20kg x 4 x 20

{Band Chins: GB x 4 x 5
{Incline DB Press: 20# x 20, 25# x 3 x 20

Rotator Cuff Band Exercises & stretch


Sat Feb 22/14

Step ups: 38.5cm box x 3 x 10/leg

{Calf Raises: 3 x 15
{Neck work: 10kg x 15; 15kg x 2 x 15 front & back

PC&P: 20 x 5
40 x 5
60 x 5
65 x 3
70 x 3

PC&PP: 72.5 x 3
75
77.5

Sumo Deads: 77.5 x 5
100 x 5
140 x 5
165 x 5

HLR: 3 x 10

McLifter

[McLifter]

Sun Feb 23/14

Cycle - 10 min

Front Raises: 15# x 3 x 15

Side Laterals: 15# x 3 x 15

{Front Pulldowns: 60kg x 3 x 15
{Bench: 20 x 20; 40 x 2 x 15

KB Complex: 20kg x 3, 5, 8 of Swing, SN, C&P

{Calf Raises: 4 x 15
{Band Crunch: GB + Minis x 4 x 30

Stretch

McLifter

[McLifter]

Tue Feb 25/14

Cycle - 10 min

{Landmine: 12.5kg x 3 x 20
{Landmine Press: 12.5kg x 3 x 10/side
{Single Calf Raises: 3 x 10/leg

BW Squat: x 5; OH Squat - Broom x 2 x 5

Front Squat: 20 x 5
45 x 5
60 x 5
75 x 5
85 x 5
95 x 5
105
20 x 10


Thu Feb 27/14

{Heavy Bag: 4 x 1 min
{Landmine: 12.5 x 4 x 20
{Landmine Press: 12.5 x 2 x 8; 2 x 10

{Bench: 20 x 15, 40 x 6, 60 x 6, 70 x 6, 75 x 6 Feet up
{Landmine Row: 12.5kg x 15, 25kg x 4 x 10/hand

Rotator Cuff Exercise & Stretch
DB holds to work on the grip i.e. holding the hex head for time

McLifter

[McLifter]

Sun Mar 2/14

{Step ups: 41 cm Box - 4 x 10/leg
{Trunk Twists: 2 x 30; 50

Single leg calf raises: 3 x 10/leg

S&OHS: Broom x 2 x 5
20 x 5
40 x 3S & 5OHS
50 x 3S & 5OHS

Front Squat: 60 x 5
77.5 x 5
87.5 x 5
97.5 x 5
107.5

Rolling Thunder: 20kg x 5
32.5 x 5
45 x 3
50
55 x 2 R; 1 L
32.5 x 10

McLifter

[McLifter]

Thu Mar 6/14

{Face Pulls: Mini x 4 x 15
{Landmine: 12.5kg x 4 x 20
{Landmine Press: 12.5kg x 4 x 8/side

Bench: 20 x 20
45 x 6
60 x 6
72.5 x 6 (Right shoulder was hurting with this tried different grips); Reverse Grip - 72.5 x 2 x 6 less pain with this in the shoulder but could feel mild pain extending down the forearm instead of in the shoulder.

SLDL: 72.5 x 4 x 10

Rotator Cuff Exercises & stretch

Hex DB holds: 25# x 4 x 10sec/hand

McLifter

[McLifter]

Sun Mar 9/14

Step ups: 38cm box x 3 x 15

Calf Raises: Single - 3 x 10/leg

Neck work: PB x 2 x 12 all 4 corners

OH Squat: Broom x 2 x 5
Goblet Squat: 20kg x 5
OH Squat: 20 x 5
SN + OHS: 40 x 3SN; 5OHS
50 x 3SN; 3OHS
52.5 x 3SN; 3OHS

Front Squat: 60 x 5
85 x 5
105 x 5
110

MP: 52.5 x 3 x 6


Tue Mar 11/14

Walk - 1.5 miles

{Band Assist Chins: GB x 5 x 5
{Ab Wheel: 4 x 10

Incline DB Press: 25# x 12
30# x 12
35# x 12
40# x 12, 12, 10, 8 @ 30 sec rest

Rotator Cuff Exercises & stretch


Sat Mar 15/14

Cycle 10 min

Stretch

PC: 20 x 2 x 5 Press too because I had a senior moment
40 x 5
50 x 5
60 x 5
70 x 3
80 x 3
90
92.5

Sumo Deads: 120 x 5
150 x 5
180 x 3 Sumo; 2 Conv.
200 x 5 x 1 Sumo

HLR: 4 x 10

Snow shoveling on Monday

McLifter

[McLifter]

Tue Mar 18/14

Heavy Bag: 3 x 1 min

Calf Raises: 3 x 10/leg

Weighted Crunch: 20kg x 50

OH Squat: Broom x 2 x 5

Goblet Squat: 20kg x 3 x 5

Squat: 60 x 5
80 x 5
100 x 5
107.5 x 5
117.5


Wed Mar 19/14

{KB Swings: 20kg x 3 x 10/arm
{AB Wheel: 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 2 x 5
{Seated Row: 50kg x 15; 60kg x 2 x 15; 70kg x 2 x 15

Head Halos: 20kg x 20

I came down with a cold so I have not been doing too much. Trying to recover and it is slow going.

McLifter

[McLifter]

I've got a few workouts to enter on the log but I'm still battling a cold. So, I have not pushed things very hard this week since I cant't breath and my energy levels are very low.

McLifter

[McLifter]

Sun Mar 23/14

Cycle 15 min

Step ups: 41cm box x 3 x 10/leg

Calf Raises: 3 x 10/leg

Band Crunches: GB x 15; 2 x 20

Head Halo: 20kg x 20

Bench: 20kg x 50 - Fighting the cold so I took it easy


Wed Mar 26/14

Cycle - 15 min

Band Crunch: GB x 75

MP: 20 x 2 x 8 front & back
20 x 5
45 x 5
55 x 5
60 x 8 x 2

That was it.

McLifter