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Post by McLifter on Oct 25, 2014 10:15:02 GMT -5
Fri Oct 24/14
Ball Crunch & Pullover: 12.5kg x 50; 15
PC&P: 20 x 5 60 x 5 67.5 x 3 75 x 3
Deads: 75 x 5 125 x 5 145 x 5 165 x 5 185 x 3 207.5 x 3
Kept it basic tonight. Things felt good.
McLifter
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Post by McLifter on Nov 4, 2014 21:20:59 GMT -5
Sun Oct 26/14Stretch Cycle - 10 min {Landmine: 12.5kg x 3 x 20 {Landmine Press: 12.5kg x 3 x 8/side Calf Raises: 3 x 10/leg Box Squat: BW x 2 x 5 Goblet - 20 x 2 x 5 20 x 5 60 x 5 75 x 5 90 x 5 {SLDL: 60 x 3 x 10 {Bench: 20 x 15, 42.5 x 5, 52.5 x 5, 62.5 x 5 Pendally Rows: 60 x 3 x 8 Rotator Cuff Exercises & stretch Tue Oct 28/14{Calf Raises: 4 x 15 {Band Crunch: GB x 4 x 30 {MP: 20 x 8front, 8 back, 8 front, 32.5 x 5, 40 x 5, 47.5 x 5 Sumo Deads: 60 x 2 x 5 87.5 x 5 110 x 5 132.5 x 5 Sun Nov 2/14Roller Cycle - 10 min Ab Wheel: 3 x 10 Box Squat: BW x 5 Goblet - 20kg x 3 x 5 20kg + Doubled Minis x 5 45 + DM x 5 60 + DM x 5 85 + DM x 5 Squat: 100 x 5 115 x 5 130 x 6 RDL: 100 x 3 x 8 Mon Nov 3/14Band Stretch {Calf Raises: 4 x 15 {Incline DB Press: 25# x 4 x 15 Bench: 40 x 2 x 6 50 x 5 60 x 5 70 x 5 80 x 5 90 x 2 I brought my hands in narrower. NO Pain, although no strength either Band Crunch: G B x 75 2" DB Row: 25kg x 3 x 10/arm #3 Board Press: 100 x 3 110 x 3 120 x 2 missed the third. Man how my Bench sucks now.............. McLifter
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Post by McLifter on Nov 8, 2014 12:20:45 GMT -5
Wed Nov 5/14{Ball Crunches: 12.5kg x 3 x 20 {Plate Pullovers: 12.5kg x 3 x 10 PC&P: 20 x 2 x 5 40 x 5 52.5 x 5 60 x 5 70 x 6 Deads: 70 x 5 120 x 5 145 x 5 167.5 x 5 190 x 6 Cobra & stretching Fri Nov 7/14Cycle - 10 min {Ab Wheel: 4 x 10 {Calf Raises: 4 x 15 Box Squat: BW x 5 Goblet 20kg x 3 x 5 20kg + DM x 5 45 + DM x 5 60 + DM x 5 90 + DM x 5 Squat: 107.5 x 3 122.5 x 3 137.5 x 4 RDL: 110 x 3 x 8 McLifter
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Post by McLifter on Nov 16, 2014 0:56:54 GMT -5
Sun Nov 9/14Cycle - 10 min Stretch Incline DB Press (with Atlas Grips): 25# x 20 30# x 2 x 15 {Pendaly Rows: 60 x 8, 80 x 8, 90 x 8 {Ball Crunches: 12.5kg x 3 x 40 Bench (with Atlas Grips): 20 x 10 40 x 6 50 x 5 60 x 3 75 x 3 85 x 3 95 x 2 Rotator Cuff Exercises & stretch Mon Nov 10/14{Single Calf Raises: 4 x 8/leg {Band Crunch: GB x 4 x 30 PC&P: 20 x 5 30 x 5 40 x 5 50 x 5 57.5 x 3 65 x 3 72.5 x 4 Deads: 72.5 x 5 Sumo 120 x 5 157.5 x 3 180 x 3 202.5 x 4 Thu Nov 13/14{Single Calf Raises: 3 x 10/leg {Landmine: 12.5kg x 3 x 20 {Landmine Press: 12.5kg x 3 x 10/arm PC&P: 20 x 8 front, 8 back 40 x 5 50 x 5 60 x 5 70 x 3 77.5 x 3 Deads: 77.5 x 5 Sumo 125 x 5 Sumo 150 x 5 167.5 x 5 190 x 3 212.5 x 3 Sat Nov 15/14{Ab Wheel: 4 x 10 {Calf Raises: 4 x 15 Box Squat: BW x 5 Goblet - 20 x 3 x 5 20 + DM x 5 45 + DM x 5 60 + DM x 5 90 + DM x 5 Squat: 115 x 5 130 x 3 145 x 3 170 RDL: 115 x 3 x 8 McLifter
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Post by McLifter on Nov 22, 2014 16:45:51 GMT -5
Sun Nov 16/14Cycle - 10 min {Ball Crunches: 12.5kg x 3 x 25 {Plate Pullovers: 12.5kg x 3 x 10 Bench: 20 x 15 20 + DM x 5 45 + DM x 5 3 Board: 60 x 5 80 x 5 90 x 3 100 x 3 110 x 3 120 x 3 130 x 1 Seated Rows Parallel (//) grip: 70kg x 3 x 15 That was a week out. I have been resting this week with some stretching and rolling and walking. We will see how things go tomorrow. McLifter
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Post by McLifter on Nov 28, 2014 9:54:18 GMT -5
17 Wing resultsWeight - 125.7kg Squat: 160, 185, 200! Goal achieved however, I did strain the right hamstring which I could feel but is not bad. Bench: 95, 107.5, 112.5 I knew this would be a weakness and the shoulder could not press up the third attempt. On the bright side I still have a working shoulder!! Deadlift: 230, 240, 240. I wanted the 240 which should be a bread and butter pull for me but the hamstring and my starting position did not contribute to a successful lift. Total: 537.5kg which was down from last year's total due to the bench and the dead. But it was a fun meet and it was really great to see all the young and new lifters gaining strength and confidence as the progress in their Powerlifting careers. The next goal is weight loss and living up to the Blog title. McLifter
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Post by McLifter on Dec 12, 2014 23:27:23 GMT -5
Mon Dec 1/14
Cycle - 10 min Interval Goblet Squats:20kg x 8 MP: 30kg x 10 Incline DB Bench: 25# x 12 Heavy Bag - 1 min Ball Crunches: 25
So this was the circuit I came up with and I did this five times after warming up on the bike.
Tue Dec 2/14
Cycle - 10 min interval
Step ups: 10/leg Calf Raises: 15 KB C&P: 20kg x 8/arm SLDL: 60kg x 10 Cable Crunches: 30kg x 25
I went through this five times too without any breaks. A real sweatfest!
Thu Dec 4/14
Cycle - 10 min interval
Goblet Squats: 20kg x 8 MP: 30kg x 10 Incline DB Press: 30# x 10 Heavy Bag: 1 min Ball Crunch: 10kg x 25 Five times through
Tue Dec 9/14
Cycle - 10 min interval
Step Ups: 10/leg Calf Raises: 15 KB Snatch: 20kg x 8/arm SLDL: 60kg x 10 Band Crunches: GB x 25 - Five rounds and sweating pretty good at the end.
McLifter
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Post by McLifter on Dec 21, 2014 18:20:55 GMT -5
Sun Dec 14/14Cycle - 12 min intervals Goblet Squats: 20kg x 8 MP: 35kg x 10 Incline DB Press: 35# x 10 Heavy Bag: 70 sec AB Wheel: x 8 Went through this five times. Sun Dec 21/14It was a crazy busy week. I was in town late every night this week. We did replace the car from the accident. Cycle - 13 min intervals Step ups: x 12 Calf Raises: x 20 KB Snatch: 20kg x 8/arm SLDL: 65kg x 10 Ab Wheel: x 8 Four times through today. McLifter
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Post by McLifter on Jan 1, 2015 16:30:06 GMT -5
Sun Dec 28/14
Cycle - 13 min interval
Front Squat: 60kg x 8 MP: 35kg x 10 2" DB Row: 25kg x 10 Ball Crunches: 10kg x 15 Plate Pullovers: 10kg x 10
Went through this five times non stop.
Wed Dec 31/14
Cycle - 14 min interval
PC&P: 60 x 5 PC&J: 62.5 x 4, 1 PC: 62.5 x 5 Deadlift: 62.5 x 5 Band Crunch: GB x 75
I just did this once for a quicky workout. The heart was racing afterwards. My foot speed was horribly slow for the Jerks. My right leg would not move back very well so I decided NOT to force the issue and injure myself.
The focus for the beginning of 2015 will be to drop weight and improve fitness. Once I have achieved that I will work on a strength cycle to see where I am at.
McLifter
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