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Post by McLifter on Jul 13, 2014 16:58:28 GMT -5
Wed Jul 9/14
Cycle - 3 - 4km
Neck work: 20kg x 2 x 12 front & back
{KB Windmills: 20kg x 3 x 8/side {Goblet Squats: 20kg x 3 x 5
Squat: 20 x 5 40 x 5 60 x 5 85 x 5 105 x 5 125
Sun Jul 13/14
{Heavy Bag: 4 x 1 min. {Ball Crunches: 10kg x 4 x 25
Step Ups: 38cm box - 3 x 10
Goblet Squat: 20kg x 3 x 5
Stretching
Squat: 20 x 5 40 x 5 60 x 5 87.5 x 5 107.5 x 5 127.5
Bench (with Atlas Grips): 20 x 15 50 x 3 70 x 1 x 2; 7 x 3
MP (with Atlas Grips): 52.5 x 3 x 6
McLifter
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Post by McLifter on Jul 15, 2014 20:57:11 GMT -5
Mon Jul 14/14Drag: 64kg x 800 m. Essentially from my garage down the driveway and back. Some backwards walking in there too. Tue Jul 15/14Cycle 5 min. {Band Assist Chins: GB x 5 x 5 {AB Roller: 4 x 8 PC&P: 20 x 2 x 5 40 x 5 60 x 4 x 5 Rack Pulls: #3 pin - 120 x 5 160 x 5 200 x 5 McLifter
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Post by McLifter on Jul 20, 2014 12:53:58 GMT -5
Fri Jul 18/14
MP with Atlas Grips: 20 x 2 x 8 front & back 20 x 5 40 x 5 50 x 3 60 x 8 x 3
{Bench: 55 x 3 x 6 {Band Crunches: GB x 3 x 40
A short one after a long day.
McLifter
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Post by McLifter on Jul 21, 2014 20:58:57 GMT -5
Mon Jul 21/14
Cycle - 10 min
{Goblet Squats: 4 x 5 {Ab Wheel: 4 x 8
Squat: 20 x 5 40 x 5 60 x 5 90 x 5 110 x 5 130
Incline DB Press with Atlas Grips: 25# x 3 x 15
McLifter
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Post by McLifter on Jul 27, 2014 17:05:14 GMT -5
Went for a 5km bike ride on Wednesday
Sat Jul 26/14
Band Crunch: GB x 100
Bench with Atlas Grips: 30kg x 15 40 x 6 50 x 6 60 x 6 70 x 8 x 3
MP: 52.5 x 2 x 6; 1 x 7
Band Assist Chins: 3 x 5
McLifter
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Post by McLifter on Jul 28, 2014 21:09:44 GMT -5
Sun Jul 27/14Drag: 64kg x 400m x 2 - this time I went the whole distance without stopping which was a first for me. Mon Jul 28/14Step Ups: 38cm box x 3 x 12 {Calf Raises: 4 x 8/leg {Band Crunches: GB x 4 x 25 {Band Chins: GB x 4 x 5 Goblet Squats: 20kg x 3 x 5 Squats: 20 x 5 45 x 5 60 x 5 85 x 5 112.5 x 5 132.5 NSGM: 85kg x 2 x 15 McLifter
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Post by McLifter on Aug 2, 2014 15:54:04 GMT -5
Wed Jul 30/14KB Complex: 20kg x 5 x 5 Swing, Snatch, C&P KB Windmill: 2 x 10 MP with Atlas Grips: 20 x 2 x 8 Front & back 40 x 5 50 x 5 62.5 x 8 x 2 Bench: 55 x 2 x 6; 1 x 7 Fri Aug 1/14{Landmine: 12.5kg x 3 x 20 {Landmine Press: 12.5kg x 3 x 8/side Bench: 20 x 2 x 15 42.5 x 6 52.5 x 6 62.5 x 6 72.5 x 8 x 2 MP: 52.5 x 1 x 6; 2 x 7 2" DB Rows: 25kg x 3 x 12/side McLifter
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Post by McLifter on Aug 29, 2014 14:23:55 GMT -5
Well it looks like there has been some sparse workouts this month. Just busy with house, yard, family stuff. Here is what I did manage to lift prior to today... Thu Aug 7/14Drag 64kg 400m, 200 steps backwards and another 400m. {PC&P: 60 x 5, 62.5 x 4, 65 x 3, 67.5 x 2, 70 x 1 {Band Crunches: GB x 5 x 20 Tue Aug 19/14Cycle 8 km Wed Aug 20/14{Calf Raises: 4 x 15 {Band Crunch: GB x 4 x 25 Goblet Squat: 20kg x 3 x 8 Squat: 20 x 2 x 5 40 x 5 60 x 5 80 x 5 115 x 5 135 NSGM: 100 x 2 x 10 Wed Aug 27/14{Calf Raises: 15, 5 - SL -5, 2 x 10 {AB Wheel: 4 x 8 Goblet Squat: 20 x 3 x 5 Squat: 20 x 2 x 5 60 x 5 85 x 5 105 x 5 125 x 5 140 WSGM: 80 x 2 x 12 Well that sums up the workouts to now. Today is my 53rd Birthday and I may have a workout after running some errands. McLifter Wed Aug 27/14[/b]
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Post by McLifter on Aug 31, 2014 0:30:27 GMT -5
Sat Aug 30/14KB Swing: 20kg x 4 x 5/arm Incline DB Press: 20# x 15 25# x 2 x 15 (with Atlas Grips) MP: 20 x 2 x 8 front & back 20 x 5 40 x 5 50 x 5 62.5 x 7 x 2; 1 x 3 Bench: 55 x 1 x 6; 2 x 7 Some shoulder pain on the right side. I adjusted the stroke and I was able to avoid aggravating this area. Rotator Cuff exercises were surprising strong given that I haven't done them in awhile. However, the right shoulder is suspect and it will take smart training to keep it as healthy as it could be. Rotator Cuff Exercises & stretch McLifter
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Post by McLifter on Sept 1, 2014 13:05:00 GMT -5
Sun Aug 31/14{Landmine Flyes: 20kg x 3 x 10/arm {HLR: 4 x 10 PC: 60 x 5 65 x 4 67.5 x 3 70 x 2 72.5 Sumo Deads: 100 x 5 140 x 4 150 x 3 155 x 2 160 McLifter
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Post by McLifter on Sept 3, 2014 19:23:56 GMT -5
Mon Sep 1/14Cycle 10km Tue Sep 2/14Step ups: 3 x 10/leg Band Crunch: GB x 80 Goblet Squat: 20kg x 3 x 5 Squat: 20 x 2 x 5 60 x 5 85 x 5 107.5 x 5 127.5 x 5 142.5 WSGM: 80 x 2 x 15 McLifter
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Post by McLifter on Sept 23, 2014 21:27:54 GMT -5
Thu Sep 4/14{Calf Raises: 3 x 15 {Ball Crunches: 10kg x 3 x 25 {Plate Pullovers: 10kg x 10, 15 Bench with Atlas Grips: 20 x 2 x 15 40 x 5 50 x 5 62.5 x 5 72.5 x 7 x 2; 1 x 3 MP: 52.5 x 3 x 7 Bentover Row: 60 x 3 x 15 Sun Sep 7/14{Ab Wheel: 4 x 10 {Band Stretching Step Ups: 38cm box x 4 x 10/leg {Calf Raises: 4 x 12 {PC: 60 x 5, 65 x 4, 70 x 3, 72.5 x 2, 75 Parallel Grip Pulldowns: 50 x 15 52.5 x 15 55 x 15 Mon Sep 8/14{Heavy Bag x 4 x 1min {Incline DB Press: 25# x 2 x 15, 30# x 2 x 15 with Atlas Grips Single leg Calf Raises: 4 x 8/leg Squat: 3 x 10 Bodyweight HLR: 10 Tue Sep 9/14Walk with da dawgs - distance unknown but over a mile Wed Sep 10/14{Neck work: PB x 2 x 15 all four corners {Calf Raises: 15, 20 {Band Crunches: GB x 2 x 50 Goblet Squat: 20kg x 3 x 5 Squat: 20 x 2 x 5 60 x 5 85 x 5 110 x 5 130 x 5 145 Thu Sep 18/14Cycle - 12 min Step Ups: 38cm box x 3 x 15/leg {Incline DB Press: 25# x 2 x 15, 30# x 2 x 15 with Atlas Grips {Rope Crunches: 55kg x 4 x 15 Rack Pulls: #3 pin - 120 x 10 160 x 10 180 x 10 Sat Sep 20/14Cycle - 10 min Planks: 3 x 30sec MP: 20 x 2 x 8 front & back 20 x 8 30 x 5 40 x 5 50 x 5 62.5 x 6 x 2; 2 x 3 all with Atlas Grips Bench: 55 x 3 x 7 Rotator Cuff Exercises & stretch Mon Sep 22/14{Ball Crunches: 10kg x 3 x 30 {Plate Pullovers: 10kg x 3 x 10 {Calf Raises: 3 x 15 Goblet Squat: 20kg x 3 x 5 Squat: 20 x 2 x 5 60 x 5 85 x 5 112.5 x 5 132.5 x 5 147.5 KB Swing: 20kg x 3 x 8/arm Tue Sep 23/14Cycle - 10 min {HLR: 4 x 10 {Calf Raises: 3 x 8 Full, Right, Left - these were done right after each other as a superset Bench: 20 x 20 40 x 6 50 x 6 60 x 6 72.5 x 6 x 2; 2 x 3 MP: 52.5 x 2 x 7; 1 x 8 2"DB Row: 25kg x 3 x 10/side That sums up the month for now. McLifter
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Post by McLifter on Oct 10, 2014 10:59:49 GMT -5
So, I've got a few workouts to post but I obviously was not truly focused as I did my week 1 workout but when I checked the sheets I started on Week 13 not Week 1. Yeesh!
Brock
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Post by McLifter on Oct 20, 2014 21:12:34 GMT -5
Sun Sep 28/14Cycle 10 min {Calf Raises: 4 x 8/leg {Robe Crunches: 55kg x 4 x 20 Goblet Squats: 20kg x 3 x 5 Squat: 20 x 5 60 x 5 80 x 5 90 x 5 105 x 5 117.5 x 5 NSGM: 80 x 4 x 10 Cycle 10 min Tue Sep 30/14Planks: x 3 x 30 sec Bench with Atlas Grips: 20 x 2 x 15 30 x 5 40 x 5 60 x 5 72.5 x 5 82.5 x 5 95 x 2 Right Shoulder can't handle it Rack Press #9 Pin: 60 x 5 100 x 5 110 x 5 Pulldowns: 60kg x 3 x 15 Mon Oct 6/14Roller Cycle - 7 min. PC: 60 x 5 62.5 x 58 65 x 58 67.5 x 5 Deads: 100 x 5 140 x 58 152.5 x 5 175 x 5 200 x 4 Band Crunches: GB x 75 Thu Oct 9/14{Calf Raises: 4 x 15 {Band Crunch: GB x 4 x 25 Goblet Squat: 20kg x 4 x 5 Squat: 20 x 2 x 5 60 x 5 85 x 5 105 x 3 120 x 3 135 x 4 MP with Atlas Grips: 20 x 2 x 8 front & back 40 x 5 52.5 x 5 60 x 5 67.5 x 6 This is where I realized that I screwed up by starting the training cycle on week 13 NOT week 1 Sun Oct 12/14Cycle 5 min, Stretch Bench with Atlas Grips: 20 x 15 40 x 6 60 x 6 72.5 x 3 82.5 x 3 92.5 x 3 last three sets with pauses Rack Press #10 pin: 95 x 5 105 x 5 125. x 5 135 x 5 140 x 5 Front Pulldowns: 60kg x 15 70 x 15 75 x 12 {Rotator Cuff Exercises & Stretch {Band Crunches: GB x 4 x 25 Mon Oct 13/14Cycle 10 min Step Ups: 38 cm box x 3 x 8/leg {Ball Crunches: 12.5kg x 2 x 40 {PC: 60 x 5; 65 x 4; 70 x 3; 72.5 x 2; 75 Deads: 125 x 5 152.5 x 3 175 x 3 197.5 x 4 Stretching Sun Oct 19/14Cycle - 10 min, Stretch {MP with Atlas Grips: 20 x 2 x 8 front & back 20 x 5 40 x 5 55 x 3 62.5 x 3 70 x 4 {Band Crunch: GB x 2 x 50 {Incline DB Press with Atlas Grips: 25# x 15, 30# x 2 x 15 {Band Chin: GB x 4 x 5 Mon Oct 20/14{Step Ups: 38cm x 3 x 10/leg {Calf Raises: 3 x 15 Box Squat: BW x 3 x 5 20 x 5 45 x 5 60 x 5 85 x 5 Squat: 100 x 5 112.5 x 5 127.5 x 3 142.5 x 3 SLDL: 60 x 10 65 x 10 70 x 10 Band Crunch: GB + Mini x 32, 50 Stretching So, back on the correct week and rolling along McLifter
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Post by McLifter on Oct 22, 2014 20:45:35 GMT -5
Wed Oct 22/14cycle - 10 min Calf Raises: 3 x 8/leg Planks: 3 x 30 sec - Stretching Bench: 20 x 15 40 x 5 50 x 5 60 x 5 70 x 5 77.5 x 5 87.5 x 3 97.5 x 2 Rack Press: #10 Pin and Doubled Minis for all sets 100 x 5 120 x 5 hold for 10 sec 140 x 5 hold for 5 sec Front Pulldowns: 70kg x 3 x 12 Rotator Exercise & stretch McLifter
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