Interlake Strength Chronicles.....the story continues.

 Thu Dec 1/20 Cycle - 20 min. Interval 8/12 {Landmine:  10 kg x 3 x 20 {Landmine Press:  10 kg x 3 x 10/side {Incline DB Press:  20# x 15, 25# x 15, 30# x 15 {Front Pulldowns:  60kg x 3 x 15 {KB C&P:  20 kg x 2 x 5/arm {KB S:  20kg x 2 x 5/arm {KB Swing:  20 kg x 2 x 5/arm 60 total reps Thu Dec 3/20   Cycle - 20 min Interval 8/12 {Planks:  4 x 30 sec. {Step Ups High Box 38 cm:  4 x 8/leg Body Halos:  28# x 50 L; 50R Club:  50 IR, OR; 50 IL, OL Sat Dec 5/20   Walk Cycle - 20 min. Interval 8/12 TBDL:  63 kg x 8 103 kg x 5 131 kg x 10 x 1 @ 30 sec. rest Band Crunches:  GB x 2 min. x 116 Tue Dec 8/20   Cycle - 20 min. Interval 8/12 Halos:  28# x 50 IL/IR; OR/OL Club:  50 IR/IL; OR/OL {Ball Crunches:  12.5 kg x 50 {Plate Pullovers:  12.5 kg x 20 Squat Torture:  2 x 45 sec. Goblet Squats:  20 kg x 3 x 5 Squat:  20 x 2 x 5 42.5 x 5 52.5 x 5 62.5 x 3 x 5 Sun Dec 13/20   {Ball Crunches:  10 kg x 60 {Plate Pullovers:  10 kg x 25 Cycle - 20 min. Interval 8/12 KB Swings:  20 kg x 100 {Front P

  Sat Nov 28/20   Cycle - 20 Interval i.e. 8 sec. hard; 12 sec. easier for full 20 min.  As suggested by a buddy from an article in T-Nation.  So far not too bad!  Lots of sweating as I was covering up to induce da schweat. Cobra & Stretching {Ball Crunches:  10 kg x 3 x 20 {Plate Pullovers:  10 kg x 3 x 10 {Step ups:  Blue Box x 3 x 15/leg {Band Assist Chins:  GB x 5 x 3 Band Knee lockouts:  Mini x 3 x 20/leg.  More of a rehab thing for my unstable left knee Neck work:  PB x 2 x 15 all 4 Corners□, stretching. Sunday Nov 29/30   Cycle - 20 min. Interval 8/12 Body Halos:  28# x 50 L; 50 R Club:  50 IL; IR/ 50 OL; OR KB Swings:  20 kg Ladder to 100 reps Squat Torture:  2 x 30 sec. Squat:  20 x 2 x 5 30 x 3 - Left ankle pain.   30 x 5 40 x 5 60 x 5  Had to groove the squat with Goblet Squats as I was really leaning forward at the waist and keeping my hips high.  As John Lennon said in a song, "....seems like it's just like starting over, over...." McLifter 😐

 Well, Covid hit and I have been doing a whole lot of not working out.  Haven't posted anything since March so there are a few workouts.  I'm going to put them into months (because they are so few) and go from there.  Had a return to the basement gym today just to limber up and get the blood moving.  I have been walking daily sometimes putting on several kilometres either in the bush or on pavement.  Here is April workouts: Fri Apr 3/20 Blew snow at least 2.5 km of walking Sat Apr 4/20 Snowshoe Cycle 20 min. {Ab Wheel:  4 x 8 {Reverse Hyper:  4 x 10 Rotator Cuff Exercises & Stretch Stretching Neck Work:  PB x 2 x 15 all 4 corners Sun Apr 5/20 Snowshoe MP:  20 x 2 x 8 f & b; 20 x 8 40 x 5 50 x 5 60 x 3 70 x 5 x 2; 3 x 3 Deads:  60 x 5, 100 x 5, 145 x 15 x 1 @ 30 sec. rest HLR:  3 x 12 Halos:  50 R; 50 L Club:  50 IR; 50 IL; 50 OR; 50 OL Swords:  25 l & R Tue Apr 7/20   Walk Reverse Hypers:  4 x 5 5# ankle weight Cycle - 15 min. Squat Torture:  2 x 1 min. Manta Ray B

Tue Mar 31/20 Halos:  50 R; 50 L Club:  25 IR; 25 IL/25 OR; 25 OL Swords:  25 R; 25 L Ab Wheel:  4 x 8 Cycle - 15 min. Squat Torture:  3 x 1 min. Manta Ray Box SQ:  20 x 3 x 5  These went well.  Needed to focus on staying upright and pushing the knees out.  Left knee cooperated but it is weak (naturally) and I may have been doing a slight shift to the right on the way down. {GS:  20 kg x 6 x 5 {SLDL:  60 kg x 4 x 8 McLifter  😏

Sat Mar 28/20 Halos:  28# 50L; 50R Club:  50 IR; 50 OR, 50 IL; 50 OL Swords:  25 R; 25 L Cycle - 15 min. Band Crunches:  GB + Mini x 60 Step ups:  5 x 10/leg MP:  20 x 2 x 8 front & back 20 x 5 40 x 5 60 x 3 x 6 2" DB Rows:  2 x 12/arm McLifter 😋

Tue Mar 24/20 Snowshoe Cycle - 21 min. (15 min. interval) Mobility & Stretching {Planks:  3 x 70 sec. {Balance Board:  3 x 70 sec./leg Halos:  28# x 50R; 50L Club:  50 Inside Right; 50 IL 50 Outside Right; 50 OL Swords:  25R; 25L Squat Torture:  2 x 70 sec. {Goblet Squats:  20 kg x 5 x 5 {Band Crunch:  GB x 5 x 25 Squat:  Bar x 5; Box Sq:  Bar x 2 x 5 So, this appeared to be too much at once.  I had some extreme muscle soreness on the left leg (injured one that had surgery in Oct).  It took some stretching, contrast showers, walking etc. to back this off. Fri Mar 27/20 Cycle - 15 min. Club work:  Bench:  20 x 2 x 15 40 x 6 60 x 6 80 x 3 Overhead Band Bench:  2GB - 120 x 3 132.5 x 3 142.5 x 3 150 x 2  This was an improvement from last week.  Strength and form was better. Bench:  75 kg x 8 x 3 @ 50 sec. rest {// Grip pulldowns:  65 x 4 x 12 {Band Crunch:  GB x 4 x 30 McLifter 😎