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Old 11-08-2018, 04:47 PM   #1921
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed- light duty on back-
7 efforts of rowing 1 min- 250-315 meters
3,4,5,6,7 strict t2b
About 30 c2b strict various grips
Running AA runner- 100 meters, 125,150,175,200's. About 7.5 min pace for them. Building up some time on that thing. Between efforts I did our back injury machine. Can't remember what its called.

Hammer grip strict s2o kb- 12-35 10 reps each arm.

Once my back is feeling better I am going to focus on cycling the Barbell and good technique. On Monday I went super hard on fatigued S2O then traveled all day and hit the gym next morning. The 415x2 deadlift took me out. I worked on my dl for months and got a PR of 457# but my gains left me. Funny its just not my lift. But I can cycle it fast so I focus on this. If they hit a 1 rep max then its ok. Some of my friends do 515# , not ever going to get to that point. Cycling and technique will be my path.
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Old 11-09-2018, 09:52 AM   #1922
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed- met with my gf and grand daughter in the gym. She was fun chasing the hula-hoops around.

3 2 min AAB- 18 cal, 28 cal, 38 cal..
DB bench press- 20,40,60,70 for 10 reps.

Laundry and Trash.

Still on light duty for back. Feeling better but not going to push it. First hard workout will be on Tuesday.
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Old Today, 12:51 PM   #1923
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thursday- Did some rowing efforts totaled over 2k worth of under 1:50 pace.
Lunges 250' of them
Air runner- 5x 200 meters worked up to 6 min mile pace
GHD- total of 50 reps
Wall balls worked on hands at 4 and 8 and focused on getting the ball not to spin. Need more work on this.
Can't remember what else. Still on light duty.

Friday- long stretch, AA bike, rowing, running, tried some barbell cleans with feet out and knees out. Felt good went up to 135# butt down. Did other stuff but can't remember.

Saturday- did 4 5 min efforts of AA bike cals. 50/60/70 and 87 happy about this. Making progress for sure on that bike. Went to cheer on peeps at the masters event. Great time! Then dinner with the folks afterwards.

Sunday- check in. Rowing and rope climbs. About 2k worth and 1,2,3,4 on the climbs. Then some GHD and ring MU. 40 ghd and 15 MU. 1,2,3,4,5 need some work on those again. Met with my dad he is struggling with some back and shoulder pain. We did about 1 hour worth of stretching and building.

Happy to have the time off. Last day of light duty will hit my double session tomorrow. Medium speed. My workout partner for Tuesday injured himself at the comp.
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Old Today, 12:57 PM   #1924
Alex Burden
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Re: 2014 45-49 Fittest on the Planet goal

Elbows in Vic

That was the other thing to work on
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