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Old 05-10-2017, 11:50 AM   #1401
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday- took a nap after work.

Cycling on the trainer day. 10 min warm up then 800+ watts for 20 seconds.. then a bunch of short sprints for watts- 1100 to 1400.

Packed for Bora Bora.. leaving tonight for 6 days. Vacation I need dearly.
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Old 05-19-2017, 01:22 PM   #1402
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Back from Bora Bora.. was a wonderful time.

Thursday- easy day at the gym. Warm up the shoulder.. its bad but workable.

12 min amrap-
25 sit ups
20 slam balls- 40#
15 push ups- shoulder is weak for sure
5 rounds with 35 reps

3 rounds
4 min row for calories
4 min rest-
was tough for no training in 8 days. 76, 70, 65 or so.. was doing trash duties and laundry stuff around the gym in rest periods.
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Old 05-22-2017, 11:42 AM   #1403
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday was the bike. Did some efforts at 600-800 watts :30 seconds and some max but the max was not that good. 1250 or so.

Saturday- warm up shoulder. Partner workout team of 3's. I was on two teams.
Rowing, pushups, russian twists (sorry 45 your guilty) and some jump squats.

20 min amrap- maybe did 180 cal, 60 pu, 30 twists and 100 jump squats.
ghd and glute ham raises- 5/5 and 10/10
Saturday PM- shoulder rehab- takes about 30 min.

Sunday- Shoulder rehab.

Have been a little down because of my shoulder. But today it feels a little bit better. Have appointment to have it looked at again tomorrow.

Yard work also on Sunday with my son. We are now doing 1 hour per week. Its not enough but its a start.
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Old 05-23-2017, 11:19 AM   #1404
Victor J McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Monday- little bit of shoulder rehab but did not have time to finish.

Back squat work up to a heavy 5 rep-
45,135,185,225,275,305,315 was a hard set

Metcon RX ++
50 box jumps 30" had to be careful of the foot plus Im out of shape. Gained 5 lbs on the trip.. hehe
50 deadlifts 185# felt like a ton after 20 reps.. 10,10,5,5,5,5,5,5
50 strict pull ups- now this was crazy mustered a bunch of 4's and 3's. Shoulder strength and conditioning was down. 13 min.. sad

But the goal is to get healthy.

Headed to the gym tonight and to my rehab appointment at 6PM.

Need to go on a diet.. hovering around 193# need to get back to 180-185.

Had a going away party for my GF's daughter she is moving to Bali.. lucky girl.
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Old 05-24-2017, 09:15 AM   #1405
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday- rehab and some AAB-
30 min worth of rehab, 30 min worth of talking about 10 min AAB. Then 60 min physical therapy appointment.

:20 seconds efforts- 2 of them 15 cal warm up and 20 cal sub max effort.
:30 seconds of 31+ mph efforts
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Old 05-25-2017, 12:12 PM   #1406
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Wed- coached the fat burner class tonight. Only one peep showed up. Maybe need to chance the day or time.

Im back offered the group a choice to change the time.

Warm up- shoulder rehab, warm up hammies.. ghr and ghd, bird feeders 26 thru 70# then class warm up... planks, bear crawls and burpees.

Work up to a heavy set of squat clean- focus was on the pull and contact with the body. Overall I rate this as a B for contact.. was a bit rusty - 45-245 15 sets EMOM.

Metcon- had to be careful on the shoulder and foot. Was -
21-15-9 s2o- 40# db each arm
50 dubs-
3:06 Rx did not do RX+ just cruized being carful on both shoulder and foot.

Update the next day- shoulder was not that bad and foot was ok.. bit stingy afterwards but ok. 170 dubs with the warm up set. I love dubs... might be my best exercise. Looking forward to running, jumping and dubs in a few months 100%.
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Old 05-30-2017, 09:05 AM   #1407
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Took some time off for the weekend. Some personal stuff and details needed to sort out.

Memorial Day murph- did my shoulder exercises and then was careful on Murph.

Ran the mile jogging under 9 min no vest.

Did 20 rounds of Cindi- strict pull ups and hand release push ups. Did not push anything.

Ran the last mile very careful on the foot... took way too long.. 46 min or so..

Was not going to do it but decided to remember Murph and honor his workout.

We had over 50 peeps doing the workout. Great turn out and time.

Then went to visit my grandfathers grave at the Fort Rosecrans.. was good to visit with him. He was a WW2 pilot in the Navy.
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Old 05-31-2017, 10:59 AM   #1408
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Tuesday bike session and some rehab on the shoulder during the day-
10 min warm up-
:30 seconds at 37 mph or 700+ watts 2 efforts
:10 standing start- up to 42 mph then seated for :10
3 max watt efforts 1400+

Going thru a bunch of things. Exploring my feelings and how they determine my path. Being vulnerable, going for it, letting go, exhausting my reserves is going to be the key.
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Old 06-02-2017, 09:56 AM   #1409
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Took the day off on Thursday. Just took a nap after work.
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Old 06-05-2017, 11:36 AM   #1410
Vic McQuaide
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Re: 2014 45-49 Fittest on the Planet goal

Friday- shoulder rehab
10 min emom
Odd-16 wall balls- average 30 seconds
Even- 40 dubs- average 21 seconds

rest 2:00
10 min amrap
10 thrusters- 95#
10 left handed kb snatches 53#
10 right
5 muscle ups... did that for 1 round then switched to 10 strict c2b.
3 rounds plus 15 reps

rest 2:00
800 meters 4 laps- w/20# wall ball
Each lap starts with 10 squats with the 20# wall ball

31 min and some change.

Out of shape to say the least.
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