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Old 06-06-2017, 12:37 PM   #1411
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Went to Las Vegas to celebrate my son's 18th Birthday. Great hotel room, best meal ever at N9NE Steak House with a great friend and my daughter and son.

Went to Machine Guns Vegas. They shot many guns. My friend is a part owner of the place. AK47, M249, 9 mil, Vector spaceage gun.. I don't shoot myself. Some ptsd from the Gulf war. Seeing what these guns do to people and the smell of sulfur brings me back. Was ok around it this time.

7 hour drive, stay 18 hours, 7 hour drive back.
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Old 06-06-2017, 12:52 PM   #1412
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday-
Did some shoulder exercises thru the day.

Did a bike ride on the trainer. Felt good 15 min warm up 19 mph.
:30 seconds at over 600 watts
Warm up max- 1100 watts
Then a full standing start max 1575 watts.. good day strong.

Driving over to the gym.. my diesel truck dropped the oil out the bottom.

Had the tow truck driver drop me off at the Dark Side.

Jumped in after some shoulder rehab.. was strong on that also.

I thought that the workout was much longer like two more rounds but not. So went out way too slow. But it was running.

200 meters run
15 burpees
400 meter run
20 burpees
600 meter run
25 burpees

Thought it was 800/30 and 1000/35 but I was wrong. Just cruised on the run and did the burpees very fast.
9 min and some change.

Had to leave to catch a ride home. A little depressed. I love that truck. Its a 2003 Ford 250 Diesel, black matte finish 7.3 liter.. just got it serviced. Funny out of all of the cars i've owned this is my favorite. Its called the Death Star or the Predator by peeps. Beats out M3, ML 430, S430 and my favorite car was the BMW 850I..

Was a good thing when lost power I had a ways to coast. No brakes and no steering..

Praying for the Death Star!
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Old 06-07-2017, 02:25 PM   #1413
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Good news on the Death Star. Seal and hose blew.. $900 and its fixed.

Went in and did some shoulder work and some hamstring. I pr'ed on the one legged dead lift- 225# on each leg. Wonder what the cross over would be towards a one rep max two legs?

1 hour of rehab with PT. Less mobility and more strength for the next 3 weeks. Hope to have some overhead work in the books.
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Old 06-08-2017, 09:52 AM   #1414
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed-
3 efforts on the AAB- warm up :20 seconds for Cal- 10-14-22 that 22 took me out a bit.

Warm up with shoulder strength exercises- new program.

25 min AMRAP
20 dubs
15 kb swings 70#
10 wall balls 30#
1 rope climbs

Cool down and clean up the gym.
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Old 06-12-2017, 02:53 PM   #1415
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thursday was super tired from dropping off a friend at the airport 6AM. Yikes.

Some shoulder rehab but a short nap then off to the meeting.

Friday- 30 min worth of shoulder strengthening.

Had only a short time to workout because my Mom was singing at her performance.

EMOM- 5 rounds of each-
:40 row :20 off
:40 perfect push ups :20 off
82 in 5 rounds
122 push ups

Rest 2 min

At 12:00 min
30,20,10
One arm thrusters 50# dumbell
pull ups

Took about 6 and some change.

Took a shower then went to see my mother.


Saturday-
Warm up and shoulder strengthening.

Class warm up

Partner workout- 20 min amrap
Buy in
600 meters carry on db in outside hand while sharing the kb together 53#.

15 goblet squats 53#
10 push press 30# db each hand
5 burpees

Partner B planks while partner a works.
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Old 06-13-2017, 11:09 AM   #1416
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday-
Bike efforts 10 min warm up :30 at 700 watts. Got a larger gear and its faster for sure. Did a wind up sub max 1100, 1380, 1500+ then 1570 ish..


did some shoulder stretching prior.

15 min EMOM-
Power snatch- I found out that my pull from the hip bump to the high shoulders was weak.
95-185#. I hit a nice pull at 155 and the turn over was much faster. Happy to pull 185# pretty easy with my shoulder thing going.

Metcon- 12 min
10 burpee box jumps
6 hang cleans 165#

They started the timer when I was in the bathroom.. so lost :30 or so. Just did a paced effort. 2 min or less each round. I believe that a good effort would be :90 per round. I did 6+

Cleaned up the gym and went home to chill for a bit. Went to pick up a friend at the air port 10PM. Late night.

Tipped the scale at 193 fat kid.

Dieted last night. Today under 190..

Last edited by Vic McQuaide : 06-13-2017 at 11:38 AM.
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Old 06-14-2017, 12:54 PM   #1417
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday- chill day. Did some banded shoulder work and kettle bell work.

Went for dinner with a friend and saw Wonder Woman.. oh.. good movie.
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Old 06-15-2017, 01:34 PM   #1418
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

So busy times right now. I went to my sons High School graduation yesterday and after party. So happy and proud. He has add really bad... and he decided to go thru the last year living with not on his meds. Sure it was tough but all is well. Truck front end not correct after tow.. back in the shop. Hopefully will be able to get in some gym tonight. I have to take a peep to a meeting and go myself.

Tomorrow if my daughters birthday celebration.. so the gym is looking bleak tomorrow.

Will do some intense band stuff tomorrow.

Thinking about travel to Iceland to see the Northern Lights early next year.. they have been on my mind for a while.
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Old 06-16-2017, 09:48 AM   #1419
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

So busy right now. The truck is down again with steering issues.. might have been from the towing. Working on my feelings and diving straight in.

Went to a meeting last night 12 step.

Did my shoulder exercises last night. Glad to be getting stronger. The shoulder is making progress. Happy about that.

Diet has been ok with all of the celebrations.
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Old 06-17-2017, 04:08 PM   #1420
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Thursday and Friday did some shoulder workout rehab style. My daughters 2nd birthday party at the folks place.

Saturday- shoulder rehab practice.

Partner workout-
20 min amrap
115 cal on AAB buy in.. did it with 2 ladies.. seat very low had to stand. Did about 45 cal.

150 dubs-
60 wall balls 30#
15 syc burpees

3 rounds plus 25 dubs.. did about 1/2 of the dubs and 1/3 of the wall balls..

The transition from 10 wall balls 30# to 15 fast burpees and then grab the rope on the way up... that was a tough 90 seconds each round.

Hang below the knee with a pause power clean- 95-215#

3 perfect low as possible front squats 3 second holds.. 5 rounds 155# just focus on perfect form.

Did some stretching and ham strings, hollow rock holds, super man.. plus some squats, bird feeders, scorpions, and jumping jacks to warm up.

Had gym duties got cups, tape, empty trash, collect the gym towels.. going to wash them today.
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