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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 03-23-2017, 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 03-23-2017, 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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Old 03-24-2017, 08:58 AM   #1358
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thursday Bike efforts while watching the ladies do 17.5 wow what a show. Love those two.

1 max effort- watts were low
3 :25 at 600+ with a max up to 750-850 watts
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Old 03-27-2017, 09:18 AM   #1359
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday had a party at the gym. Trained with my son.

Bird feeders up to 165#

Dead lift- 135-425#

Clean pull- 135-275#

Clean 135-205# lost the good form. But had some good reps.

Stretching of the shoulders.

Strict t2b - 5x5

Db squat snatching- 10-70# best ever. Each arm. Managed to do some alternating reps with the 70. Will have to adapt the plated db to some 80's and 90's that 100# ss db would be cool to do.

Some L Sit stuff, strict bar reps 45 press.. GHD 3x15


Saturday did a partner workout-
P1- row 400 meters
P2- plank while P1 is rowing
P3- AMRAP-
2 man makers 50#
6 pull ups
14 jumping lunges
We got 18 rounds.. girls did well with the am rap!


Sunday training with my son-
Shoulder stretching thru out the workout.

OH walking db lunges- 10-50# each arm- 50' each

5x5 strict c2b

Bench all 5 reps- shoulder was barking-
45,95,145,165,185 easy but careful

50 ab mat sit ups
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Old 03-28-2017, 10:11 AM   #1360
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday- did some bike max efforts- near 1400 watts. 6 accelerations..

Gym with my son-

Bird feeders with the bar- 5 on each side- 45-75-105-135-165 that was heavy.

Strict t2b- 5 sets of 6 reps these are looking much better.

HSPU and holds - skill work

Tabata super man holds/ hollow rock holds

GF is sick went over to feed her.

Going to Bora Bora in May.. looking forward to getting away from my work's.
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