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Post by McLifter on Mar 30, 2014 19:23:21 GMT -5
Sun Mar 30/14Walk Ball Crunches: 10kg x 50 Stretch OH Squat: Broom x 2 x 5 20 x 5 40 x 5 50 x 5 60 x 2 x 3 Squat: 50 x 5 70 x 5 90 x 5 110 x 5 120 x 2 x 1 Mrs McLifter says that I was not breaking parallel, too much lean. I guess I was stiff from not squatting for a week with the cold. Ahhh, aging and diminishing form. NSGM: 80 x 3 x 8 Yesterday we attended the Western Weightlifting Championships at Norwood Community Club. As usual, there was some excellent lifting. It was nice to be able to watch a contest although we did help out with the set up on Friday Night. Top C&J that I witnessed was the second last lift of 200kg Clean and Jerk. 440# going from the floor to about 8feet overhead in two movements. McLifter
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Post by McLifter on Apr 1, 2014 15:14:48 GMT -5
Tue Apr 1/14{Ball Crunches: 10kg x 3 x 20 {Plate Pullovers: 10kg x 3 x 10 Neck work: PB x 2 x 12 all 4 corners Leg band curls: GB x 4 x 20 MP: 20 x 2 x 8 front & back 20 x 5 40 x 5 50 x 3 x 6 {Bench: 50 x 6, 60 x 2, 70 x 8 x 2 {Front Pulldowns: 50kg x 8 x 8 McLifter
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Post by McLifter on Apr 3, 2014 15:24:56 GMT -5
Thu Apr 3/14Step Ups: 31cm box x 1 x 10; 38cm box x 3 x 10/leg {Calf Raises: 3 x 10/leg {Band Crunch: GB + Mini x 3 x 30 Bench: 20 x 20 30 x 6 40 x 6 52.5 x 6 MP: 40 x 5 50 x 5 60 x 7 x 2; 1 x 3 Rack Pull: #3 pin (from knees) - 120 x 5 160 x 5 200 x 5 240 x 3 250 260 with a 10 sec hold. It seemed like my left side was lagging on the last pull at 240 and the pull at 250. I wasn't sure why but the pull at 260 was even and there were no issues. Cable Pullthroughs: 50kg x 3 x 10 McLifter
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Post by McLifter on Apr 6, 2014 18:49:11 GMT -5
Sun Apr 5/14Stretch Calf Raises: 3 x 10/leg Band Crunches: GB + Mini x 2 x 50 OH Squat: Broom x 2 x 5 20 x 2 x 5 40 x 5 50 x 2 dropped it; 50 x 3 60 x 2 x 3 Squat: 60 x 5 72.5 x 5 92.5 x 5 112.5 x 5 122.5 x 1 NSGM: 82.5 x 3 x 10 Squats went well but I was bagged after this due to the cold that is still hanging on. It was nap time McLifter
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Post by McLifter on Apr 13, 2014 12:21:17 GMT -5
Tue Apr 8/14Cycle - 10 min Band Crunches: GB x 100 MP: 20 x 2 x 8 front & back 20 x 5 40 x 5 50 x 2 x 6; 1 x 7 Bench: 50 x 6 60 x 6 70 x 7 x 2; 1 x 3 Bentover Rows: 85kg x 3 x 8 Thu Apr 10/14{Heavy Bag: 3 x 1 min {AB Wheel: 3 x 10 Bench: With Atlas Grips: 30 x 10 40 x 6 52.5 x 2 x 6; 1 x 7 MP: with Atlas Grips - 40 x 5 50 x 5 {60 x 6 x 2; 2 x 3 {2" DB Row: 25kg x 8 x 6/arm Besides paying bills I purchased a tool for my grip and the gym and that is the Atlas Grips. These are a knock off of another product. Essentially they wrap around a bar or dumbbell to increase the circumference. Thick bar work! So, I am making yet another more concerted attempt to improve my grip so that I will stop dropping bars when I get near my max deadlift. McLifter
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Post by McLifter on Apr 14, 2014 20:42:35 GMT -5
Sun Apr 13/14{Heavy Bag: 3 x 1 min {Landmine: 12.5kg x 3 x 20 {Landmine Press: 12.5kg x 3 x 8/side Single leg Calf Raise: 3 x 10/leg OH Squat: Broom x 2 x 5 20 x 5 40 x 5 52.5 x 5 60 x 3 62.5 x 3 70 x 1 Squat: 60 x 5 75 x 5 95 x 5 115 x 5 125 NSGM: 82.5 x 2 x 15 Stretching Mon Apr 14/14Step ups: 38cm box x 3 x 10/leg MP with Atlas Grips: 20 x 2 x 8 front & back 20 x 8 40 x 6 50 x 6; 2 x 7 Bench: 50 x 6 60 x 6 70 x 6 x 2; 2 x 3 {Incline DB Press: 25# x 15, 30# x 3 x 15 {Band Assist Chins: GB x 5 x 5 Band Rotator Cuff Exercises & stretch McLifter
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Post by McLifter on Apr 19, 2014 18:51:30 GMT -5
Fri Apr 18/14{Band Chins: GB x 5 x 5 {Band Crunch: GB x 5 x 15 PC: 60 x 5 65 x 5 70 x 5 75 x 3 80 x 3 85 x 3 A short and sweet Good Friday workout. McLifter
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Post by McLifter on Apr 22, 2014 20:37:00 GMT -5
Mon Apr 21/14Walk {Heavy Bag: 4 x 1 min {Ab Wheel: 4 x 10 Bench with Atlas Grips: 20 x 20 40 x 5 52.5 x 1 x 6; 2 x 7 MP: 52.5 x 6 60 x 5 x 2; 3 x 3 Rotator Cuff Exercises & stretch Tue Apr 22/14Roller to warm up Goblet Squats: 20kg x 3 x 5 OH Squat: Broom x 2 x 5 20 x 5 40 x 5 52.5 x 5 60 x 3 65 x 3 70 Squat: 70 x 5 90 x 5 107.5 x 5 117.5 x 5 127.5 McLifter
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Post by McLifter on Apr 28, 2014 20:30:52 GMT -5
Sun Apr 27/14{Landmine: 12.5kg x 3 x 20 {Landmine Press: 12.5kg x 3 x 10/side Face Pulls: Mini x 3 x 15 MP: 20 x 2 x 8 front & back 40 x 6 50 x 3 x 7 all with the Atlas Grips Bench: 50 x 6 60 x 6 70 x 5 x 2; 3 x 3 with the Atlas Grips 2"DB Row: 25kg x 4 x 10/side Mon Apr 28/14Step ups: 38cm box x 3 x 10 Band Crunches: GB + Mini x 80 Goblet Squats: 20kg x 2 x 5 OH Squat: Broom x 2 x 5 20 x 2 x 5 40 x 5 50 x 5 60 x 3 65 x 2 x 3 Squat: 70 x 5 92.5 x 5 110 x 5 120 x 5 130 Squats felt good today. I had Mrs. McLifter check out the form and she gave it the thumbs up. Back to squatting upright and hitting the hole. McLifter
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Post by McLifter on May 1, 2014 20:20:22 GMT -5
Thu May 1/14{Band Assist Chins: GB x 5 x 5 {Band Crunch: GB x 5 x 15 PC: 60 x 5 65 x 5 72.5 x 5 77.5 x 3 82.5 x 3 87.5 x 3 MP with Atlas Grips: 60 x 4 x 2; 4 x 3 Bench with Atlas Grips: 52.5 x 3 x 7 Rotator Cuff Exercises & stretch McLifter
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Post by McLifter on May 19, 2014 15:54:27 GMT -5
Sun May4/14
{Leg Band Curls: GB x 4 x 20 {Core Blaster: 24kg x 4 x 15
{Parallel Grip Pulldowns: 50kg x 1 x 15; 60kg x 3 x 15 {Incline DB Press: 25# x 4 x 15
SLDL: 20kg x 3 x 15
Stretching
I tweaked my low back on Saturday so I had to take it easy and do some mobility stuff to pump some blood into the area.
Tue May 6/14
Walk
Reverse Hyper: 10kg x 4 x 10
Band Crunch: GB x 80
MP with Atlas Grips: 20 x 2 x 8 front & back 20 x 5 40 x 5 50 x 2 x 7; 1 x 8
Bench (with Atlas Grips): 50 x 6 60 x 6 70 x 4 x 2; 4 x 3
Band Rotator Cuff Exercises & stretch
Mon May 12/14
Reverse Hypers: 10kg x 4 x 12
Step Ups: 35cm box x 4 x 15/leg
Calf Raises: 8, 10, 12, 10, 8
Goblet Squats: 20kg x 3 x 5
Squats: 20 x 5 40 x 5 60 x 5 80 x 5 90 x 5
Band Crunch: GB + Mini x 60
Throughout last week did stretching and some walking. Today (Mon May 19/14) - I put on a few miles walking in the rain out through the woods.
McLifter
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Post by McLifter on May 25, 2014 15:00:48 GMT -5
Tue May 20/14
So, I've done some walking this week but the distances vary. Only one weight session so far and this is it below.
{Goblet Squat: 20kg x 5 x 5 {Band Crunch: GB + Mini x 5 x 20
Squat: 20 x 5 40 x 5 60 x 5 82.5 x 5 92.5 x 5
MP with Atlas Grips: 20 x 2 x 8 front & back 45 x 5 60 x 3 x 2; 5 x 3
Bench: 52.5 x 2 x 7; 1 x 8
That was it. More walking throughout the week with a real good long one today (Sunday)
McLifter
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Post by McLifter on May 25, 2014 20:39:51 GMT -5
Sun May 25/14
Cycle - 5 min
KB Complex: 20kg x 5; x 3 - Swing, Snatch, C&P
Bench: with Atlas Grips: 20 x 10 40 x 5 50 x 5 60 x 5 70 x 3 x 2; 5 x 3
MP with Atlas Grips: 50 x 1 x 7; 2 x 8
{T-Bar Rows: 40kg x 10, 60kg x 3 x 10 {HLR: 4 x 10
McLifter
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Post by McLifter on Jun 29, 2014 16:48:08 GMT -5
Some late entries here. Not doing too much training of late as you can see by the spread in the workout dates. Working on building two new decks in preparation for Sue's milestone Birthday. Tue Jun 3/14Reverse Hypers: 20kg x 3 x 8 {CG Rows: 40 x 2 x 12; 60 x 2 x 12 {Band Crunch: GB + Mini x 4 x 20 MP with Atlas Grips: 20 x 2 x 8 front & back 40 x 5 60 x 2 x 2; 6 x 3 Bench: 52.5 x 1 x 7; 2 x 8 Sun Jun 15/14Cycle - 5 min. Step Ups: 4 x 10/leg Band Crunches: GB x 4 x 25 Goblet Squats: 20 x 4 x 5 Squat: 20 x 5 40 x 5 60 x 5 80 x 5 100 x 5 120 NSGM: 60 x 4 x 10 Sun Jun 29/14Cycle - 5 min. Step Ups: 38.5cm box x 3 x 10 Goblet Squats: 20kg x 3 x 5 Squat: 20 x 5 40 x 5 50 x 5 60 x 5 80 x 5 100 x 5 120 Bench with Atlas Grips: 20 x 15 40 x 6 50 x 6 60 x 6 70 x 2 x 2; 6 x 3 MP with Atlas Grips: 50 x 3 x 8 So, there you have my spotty workouts for June. The weather is lousy today so no work on the deck. As soon as the weather breaks I start screwing around! McLifter
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Post by McLifter on Jul 8, 2014 20:02:24 GMT -5
Mon Jul 7/14
{Band Crunch: GB x 5 x 20 {Band Assist Chins: GB x 5 x 5
MP with Atlas Grips: 20 x 2 x 8 front & back 40 x 5 50 x 3 60 x 1 x 2; 7 x 3
Bench: 52.5 x 3 x 8
Rotator Cuff Exercises & stretch
Neck work: 20kg x 2 x 12 front & back
McLifter
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