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Old 03-14-2017, 12:17 PM   #1351
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday- bike trainer some efforts on the Cateye 1000. Max watts 1450 and some :20 second efforts.. wow out of shape for this. Just have to go easy and work myself up.

Monday gym - warm up, bird feeders up to 70# each hand 10 reps each leg.

GHD's about 30 reps.

Went for a max on the glute ham raise.. In Sept would struggle with 2 or 3 good ones. Did 40 reps.

Deadlift- back feeling better and able to put some force on the bar from the start. 135,225,275,325,375,405 and a heavy 425#.

Clean pulls- 135,185,235,265

Cleans- 135,165,185.. light weights are better but still needs work.

Shoulder stretching and foot rehab..
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Old 03-15-2017, 11:04 AM   #1352
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday.. took a nap after work.. really nothing but some minor rehab on shoulder and foot.
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Old 03-16-2017, 11:04 AM   #1353
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Coaching my fat burner class.

Stretched, glute ham raises, ghd and some ghd rowing all 10 reps and pause at the top- 45,75,95,115.

Was going to work out with my son but he cancelled on me.

Going to have to find that inner fire again. I remember when I first started I was totally wrecked when someone from the gym beat me.. (:

But then they introduced me to level 2 and got my butt kicked for a while.
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Old 03-18-2017, 11:51 AM   #1354
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Just working on my weaknesses.

Some clean work, strict stuff.

My son is thinking about going in to the Navy. We have been starting out slow and will work up to some good strength and volume by end of Summer.
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Old 03-20-2017, 09:32 AM   #1355
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Worked out on Saturday a bit. Hams, cleans etc. Then did some efforts on my bike- :30 seconds with a max effort last 4 seconds. 600 watts on the bike then up to 700-744. 5 efforts.

Sunday worked out with my son- we did some 20 rep stuff on the bench. Strict c2b- 5x5 then some bird feeders with the barbell- 5 each leg- 45,75,105,135..

Going in to work out with the GF tonight. box step ups, goblet squats and some alt kb snatches..push press also-
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Old Today, 01:29 PM   #1356
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday- tired rode bike 30 min about 10 miles
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Old Today, 01:32 PM   #1357
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed- teaching fat burn class. Did some gh raises, single leg dead lifts- up to 155# 5/5

Chest to bar- 10 un broken strict

ghd rows up to 105# x 10
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