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Old 09-21-2015, 09:44 AM   #771
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Saturday. Stretch, PVC, rowing, Kb swings, ghds.

28-15
Row calories- 1450 power range pulling 1 calorie per stroke
KB swings 70#
GHD
All unbroken.. felt good. Took about 6:10 ish..

Warm up for DT.. or part of DT.
50 un broken Dubs
3 rounds of DT
50 un broken Dubs..

Going to have to work on DT rounds for sure.

60' of hs walks for time.. broke it into 30' and 30'- 26 or 27 seconds.. not that good.

Sunday went to visit my daughter on the campus of La Verne.. finally saw the gym.. full time oly set up.. sweet. She made the Oly team and is training to go to Nationals.

Went to the Grid finals.. was super fun to watch. Hope it comes back for another year. The athletes are outstanding and very approachable. Taylor Stallings is a beast.. in warm up she power snatched 210 easy..
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Old 09-21-2015, 09:49 AM   #772
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday was lift up luke.
Hardly any warm up.. had to go to the movies.

5 rounds plus 8 or 190 reps.. last year did 220.. need warm up to get the best results.

Cleans were ugly.. had enough time to do the dubs but rope was crossed.

De load day.. Zombie Games practice tomorrow with my buddy Kyle F.
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Old 09-22-2015, 09:43 AM   #773
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Saturday..
Warm up ghd, heavy kb swings and rowing..

28/15
Row calorie
KB swings 70#
GHD..

All sort of fast with little breaks.. 6:10 or so.

Warm up Dubs and DT
50 un broken dubs
3 rounds of DT
50 un broken dubs

Cant remember the time except that it was slow.

60' hs walk 27 seconds..

Sunday was some light yoga and visit my daughter in La Verne.. she is training for the Collegiate Nationals for OLY. Then watched the Grid finals.
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Old 09-22-2015, 09:49 AM   #774
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday. The back was not feeling so great.

Rowing and GHD warm up-
Calorie row- 10,12,14,16,20
GHD - 10,12,14,16

Back squat. Legs were not performing so well..
All x5- 95,135,185,235,255.. back was not up to the task of 4 more sets.

Each Min..
1 MU, 1 burpee box jup, 2 mu, 2 burpee box jump, 3 mu, 3 burpee box jump
2 sets of that. Funny if you I don't do muscle ups then they go away. Seemed like I weighted 300 lbs.. terrible form not getting weightless..

Packed it in and called it a day.
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Old 09-23-2015, 11:23 AM   #775
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday- warm up stretching and pvc pipe.
Not for time but un broken and warm up to fast pace at the end.
Row for calorie- 12-14-16-18-20 or 80 cal
KB swings 70#- 12,14,16,18,20 or 80 swings

Split jerk working up to a 5 rep heavy-
45,95,145,175,195,210.. felt good about that.

Last week was 205x5 and next week will be 215#x5.. going up slowly.

Deadlift for 5's- 135,225,275,315.. need work on the heavy stuff.
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Old 09-24-2015, 09:27 AM   #776
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Oly practice.. stretching, pvc..

worked on the full clean or squat clean.

keeping slow off the ground, bar path straight, weight on the mid foot..
45-225.. coming along.. going up to easy 85% was good. Now to get the new technique up to 100+.

Some lat rows 4x15 with 105#.

1 hour of yoga last night.. hot yoga.. feels good to sweat and stretch in positions that help.
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Old 09-25-2015, 09:05 AM   #777
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thursday-
Was a good workout with my friends Tony, Terry and special guest Danielle Sidell.. she is a stud. She did some rope climbs and some muscle ups in between the sets of snatches and double unders.

Workout at El Cajon Border patrol.
1 hang power snatch
1 TAG squat snatch
1 ohs-
10 sets on the min even- weights- 135-160 building each set.
Odd min- un broken 20 double unders.

Evening- Santee Crossfit.
12,14,16,18,20 Calorie Row
12,14,16,18,20 GHD
80 reps each.

11 min amrap-
5 power snatches 115#
7 OHS 115#
10 ring dips
8 rounds plus 3 or 179 reps.
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Old 09-26-2015, 01:29 PM   #778
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday… warm up for Jackie.. previous best 5:54 about 3 months ago.

Rowed good. first 1/3 1:45 pace, 2/3 1:48 ish.. last third 1:50's.. got off the rower 3:38 right to the bar.. was last off the rower. Dani S was first what a rower.. I picked up the bar first and got a few rep lead.. then she was closing. I watched her rest in the over head position. Then it was time to fly. Focused on pulling down and good reps. Dropped the bar about 5:20 then went on to un broken 1 second each pull ups… 5:52.. pr but all of that work for 2 seconds.. I will take it.

Then did the split jerks- all x5.. 95,125,155,175,195, 215.. felt good. Some slight press outs but overall happy with the 5# advance this week. The coming weeks are going to be a little tough while I work to a true max 5 reps.

Went home and watched Shark Tank.
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Old 09-26-2015, 01:32 PM   #779
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Saturday AM with Kyle and Dani S.

Back squat working to a heavy good form for me 5 rep.

All 5 reps- 95,135,185,215,235,255,265

15 min amrap-
2 hspu
2 cleans 185#
20 double unders

4
4
40

6
6
60 and so on.

Worked on my clean technique. Got better mid way thru focus on pulling the bar down.

Finished 12,12,120 and 14 hspu and 4 cleans..

Dani dusted us and finished almost 140 dubs..

Then 85# walking lunges for 100 un broken.
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Old 09-28-2015, 09:54 AM   #780
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Sunday was day off. Watched Joel O and he spoke about masks and how God can't bless the person with the mask on. I realize that I have so many masks in my gear bag. One for the family, one for my GF, one for my work.. gym.. friends… etc. Getting to know who I am and seeing the purpose of some of my actions. I am a social media person who jumped in Instagram just a year ago. I am getting into the promotion area of putting on comps and uniting gyms together to get stronger. I plan to be a part owner of a gym. I am looking into doing a weekend camp next year. But my GAMES NITE 2 is taking off slowly. I think that people are afraid of either the workout or not knowing the workout. Plus having some serious studs sign up.. well that is just a hard one. Back to my masks and telling the truth 100% of the time. Allowing God to curb my ego and need some some attention. Heck 47 years old and still so lost sometimes. I go to 12 step meetings once a week and that is not enough. Fantasy gets in the way of my relationships. I am stepping up my meetings each week in order to allow the true me to shine. More later.
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