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Post by McLifter on Jan 2, 2014 22:03:36 GMT -5
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
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Post by McLifter on Jan 4, 2014 18:40:19 GMT -5
Sat Jan 4/14Ab 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
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Post by McLifter on Jan 16, 2014 13:32:25 GMT -5
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
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Post by McLifter on Jan 29, 2014 17:08:46 GMT -5
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
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Post by McLifter on Feb 9, 2014 20:51:04 GMT -5
The rest of the month and what I've been doing... Thu Jan 16/14Cycle 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 19/14Cycle 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 26/14Cycle 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 29/14Cycle 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 3/14Cycle 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 9/14Cycle 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
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Post by McLifter on Feb 12, 2014 21:22:25 GMT -5
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
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Post by McLifter on Feb 23, 2014 0:52:07 GMT -5
Sat Feb 15/14Cycle - 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 17/14cycle - 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 22/14Step 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
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Post by McLifter on Feb 23, 2014 17:18:26 GMT -5
Sun Feb 23/14Cycle - 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
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Post by McLifter on Feb 27, 2014 22:09:20 GMT -5
Tue Feb 25/14Cycle - 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
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Post by McLifter on Mar 2, 2014 17:18:19 GMT -5
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
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Post by McLifter on Mar 8, 2014 13:45:55 GMT -5
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
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Post by McLifter on Mar 17, 2014 20:54:06 GMT -5
Sun Mar 9/14Step 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 11/14Walk - 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 15/14Cycle 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
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Post by McLifter on Mar 23, 2014 14:01:22 GMT -5
Tue Mar 18/14Heavy 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
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Post by McLifter on Mar 27, 2014 12:14:48 GMT -5
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
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Post by McLifter on Mar 30, 2014 13:14:34 GMT -5
Sun Mar 23/14Cycle 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 26/14Cycle - 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
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