Semi Old, Sometimes tired, Semi beat up

[McLifter]

Thursday Aug 14/08

Leg Ext: 15kg x 15; single leg x 2 x 20

Neck work: Purple band x 1 x 20/side: 15kg x 2 x 15 front & back. I am really finding this is helping out with my neck alignment. It isn't out of whack nearly as much as it used to be and no headaches thus far.

PC: 20 x 5
60 x 5
65 x 4 x 5

SLDL: 85 x 10
97.5 x 4 x 10

Bentover Rows: 97.5 x 5
117.5 x 5
127.5 x 5
132.5 x 2 x 5

Band Assist chins: 5 x 6

AB wheel: 3 x 8. Yes this old torture device is still around and still works great! I'm still sore in da core from this workout on Saturday morning!

McLifter

[thebruce]

The Rows are still coming up,good stuff. How is the SLDL feeling these days?

[McLifter]

Monday Aug 18/08

Leg ext: 15kg x 20; single leg x 2 x 20

Neck work: Purple band x 2 x 15/side; 16.25kg x 2 x 15 front & back

Stretch

PC: 20 x 5
65 x 5 x 5

SLDL: 90 x 10
127.5 x 10
140 x 10
105 x 2 x 10 You asked Bruce? It was a gut wrencher today. With the heat in the HHG and the effort of stiff legging 140 I was feeling taxed. Two more workouts on this phase and then I'm taking a break before the next phase. Getting stronger .....yes! A test of the mind as well as the muscle ..........definately!

Bentover Rows: 105 x 5
115 x 5
125 x 5
130 x 5
135 x 5

Band Assist Chins: 1 x 7; 4 x 6

Ab Wheel: 3 x 8

McLifter

[thebruce]

140x10 SLDL followed by a top set of 135x5 in BOR yer posterior chain is strong no wonder you look so cute in a kilt.
As fer fishin this weekend I am up for it however my son returns from Nova Scotia today and my daughter from the middle east tommorrow so this weekend will probably be a family one. If the kids go off on there own would you be up for a short notice trip? I plan to be home with family this weekend but they might have there own ideas about that so if I am left to my own devices I would love to get out.

[McLifter]

Tuesday Aug 19/08

Leg ext: 15kg x 15; single leg 15kg x 2 x 15

Stretch

Squat: 20 x 8
30 x 5
40 x 5
70 x 5
90 x 5
110 x 5
130 x 5 Yup! Warm ups take awhile

2" DB Press: 12.5kg x 12; Incline: 15kg x 2 x 15

Rotator Cuff Exercises & stretch

Ball Crunches: 10kg x 2 x 50


Thursday Aug 21/08

Leg Ext: 15kg x 20; single leg 15kg x 2 x 20

Neck work: Purple band x 2 x 20/side
17.5kg x 2 x 20 front & back

PC: 20 x 5
65 x 4 x 5
70 x 5

SLDL: 85 x 10
105 x 4 x 10

Bentover Rows: 105 x 5
117.5 x 5
127.5 x 5
132.5 x 5
137.5 x 5

{Band Assist Chins: 2 x 7; 3 x 6
{Lying leg raises: 4 x 12

That's why I'm doing this to improve my already awesome Kilted appearance.

McLifter

[McLifter]

Friday Aug 22/08

{Leg Ext: 12.5 x 15, 22.5 x 3 x 15
{Calf Raises: 3 x 15

Leg Curl: 12.5 x 15, 22.5 x 2 x 15

Stretch

KB C & P: 20kg x 3 x 5/side

{Landmine: 15kg x 3 x 20
{Landmine Press: 15kg x 3 x 10/side

Shoulder work with the bands

DB Curl: 25# x 10, 30# x 2 x 10

wrist work

McLifter

[McLifter]

Monday Aug 25/08

Neck work: Purple band x 2 x 20/side; 18.75kg x 2 x 15 front & back

Stretch

PC: 20 x 5
55
65 x 3 x 5
70 x 2 x 5

SLDL: 90 x 10
127.5 x 10
145 x 10
105 x 2 x 10 So that concludes the first 7 week phase of the Finnish Deadlift Program. I'm taking a week off and then starting into the next phase ...........uncharted territory.

Bentover Rows: 105 x 5
115 x 5
125 x 5
135 x 2 x 5

{Band Assist Chins: Purple band x 3 x 7; 2 x 6
{Lying leg raises: 5 x 12

McLifter

[thebruce]

good strong finnish (pun intended) I can't wait to see what the next phase looks like. This is phase 1 of 3 no?
any way Ron says the pics and goldeye are biting good at Nutimik.

[McLifter]

Yes this is the first phase. The next phase consists of doing sets of fives off of the blocks. It too is 7 weeks long. The last phase is threes and singles and last six weeks.

Perhaps we can play hookie sometime next week? We may have a dinner engagement for Saturday but another day perhaps........................? ;D

McLifter

[Ed]

Holy crap lat man! Those are some huge bentover rows. Do you change the width of your grip or the spot where you bring the bar up to when you do them?

[Harv]

Ed If you are in on Tuesday do you want to bench at 7 or so?Steve we are benching on Sunday at 10 in the morning if you want to come down.Trevor wants to do chains and if you come I will do boards.
Harvey

[Ed]

Sounds good Harv I'll be in on the 9th. You have a new nickname it's Harv the Hijacker.

[Harv]

Easier to jump in on a thread then to start a new topic.Is 7 OK for you?
I'll probably go light as Sunday will be heavy.
Harvmeister

[Ed]

7 sounds good.

[McLifter]

HAAARRRVVVEEEEEEEEEYYYY! sTOP hIJACKING MY WORKOUT THREAD!!!

Yes Ed, I do vary my grip for each set. I am working four different grips with this and I also do the same with the Bench.

After a lovely four days at the Lake where I celebrated my B-Day it was back in the gym tonight.

Monday Sep 1/08

Stretch

Neck work: Purple band: 2 x 20/side; 10kg x 20, 20kg x 12 front & back.

PC: 60 x 5
65 x 5
67.5 x 5
70 x 2 x 5

Deads off Blocks: 115 x 5
130 x 5
145 x 3 x 5

Bentover Rows: 100 x 5
110 x 5
130 x 3
135 x 3

DB Rows: 30# x 8
20kg x 8
50# x 8
60# x 8

Shrugs: 100 x 6
120 x 6
140 x 6
150 x 6

Ball Crunches: 10kg x 2 x 60

McLifter