mcalpine1986 Posted March 18, 2020 Author Share Posted March 18, 2020 Bw 167lbs Seated cable row 30kgx8 40kgx8 50kgx8 60kgx8 70kgx8 80kgx8 Machine shrugs(weights not including machine) 40kgx10 80kgx10 100kgx10 120kgx10 140kgx10 Neck harness extension 20lbx30 40lbx30 60lbx100 50lbx100 Im twist yo wrist 5kgx4 8.75kg 3x4 Bench supported DB rear delt raises 6kgx12 10kg 4x12 Thick bar hanging leg raises Bwx15 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted March 19, 2020 Share Posted March 19, 2020 FYI: If you haven't already seen OLD SCHOOL has uploaded four (4) new videos to his channel. Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 19, 2020 Author Share Posted March 19, 2020 3 hours ago, Ricochet said: FYI: If you haven't already seen OLD SCHOOL has uploaded four (4) new videos to his channel. Ive not seen yet. Will check them out cheers Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 19, 2020 Author Share Posted March 19, 2020 Bw 167lbs. Squat 60kgx5 75kgx4 90kgx2 105kgx2 120kgx1 100kgx20 Bench rack lockouts 60kgx6 80kgx6 100kgx6 105kgx6 110kgx6 115kgx6 EZ bar PJR pullover 20kgx8 30kgx8 35kg 4x8 Dips Bw 2x15 Neck curl 5kgx20 7.5kgx50 Forward Neck rolls Bw 3x40 Cybex lateral machine 30lbsx50 40lbx50 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 20, 2020 Author Share Posted March 20, 2020 Bw 167lbs Barbell shrugs 100kgx8 120kgx8 140kgx8 160kgx8 180kgx8 185kgx8 140kgx20 100kgx30 Thick bar pullups Bwx8 Plate curl 5kgx10 L+R 7.5kgx10 L+R 10kg 2x10 L+R 7.5kgx12 L+R Neck harness extension 20lbx20 40lbx20 60lbx20 70lbx50 60lb 2x60 Behind the back plate wrist curl 10kg 2x15 L+R 5kgx30 L+R Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 23, 2020 Author Share Posted March 23, 2020 With gyms now shut due to covid 19 in the uk im training at work. Kettlebell 1 arm press 16kg 2x10 L+R 20kg 2x6 L+R 16kg 2x10 L+R Towel pullups Bw 6x6 Rear delt DB flys 5kg 3x20 Neck harness extension 5kgx30 16kgx30 20kgx30 24kgx80 24kgx50 Pallet push/pull* 1000kg x200m *in warehouse at work i pushed the pallet 20m then pulled 20m back 5 times total no rest. 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 24, 2020 Author Share Posted March 24, 2020 (edited) Bw 167lbs Dips Bw 2x10 Bw+16kgx10 Bw+20kgx10 Bw+24kgx10 Bw 3x20 Grippers Coc SX 8 L+R Coc Tx5 L+R Coc 1x3 R coc LT 1x3 L Coc 1 5x5 R coc LT 5x5 L Db lateral raises 5kg 5x15 Forward neck rolls on foam roller 4x50 Edited March 24, 2020 by mcalpine1986 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 26, 2020 Author Share Posted March 26, 2020 (edited) Bw 168lbs Pushups on dumbells Bw 10x15 DB lateral/rear delt fly superset 5kg 4x20/20 Neck harness extension 5kgx30 16kgx30 20kgx30 24kg 2x60 16kgx100 Edited March 26, 2020 by mcalpine1986 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 27, 2020 Author Share Posted March 27, 2020 Bw 169lbs Lunges Bw 2x100 Lying leg raise/supermans superset 4x15/15 Forward Neck rolls on foam roller 2x20 Neck curls 15lbs 4x40 Forward Neck rolls on foam roller 1x50 Plate curls 15lbs 4x20 L+R Behind the back plate wrist curl 15lbs 4x20 L+R 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 28, 2020 Author Share Posted March 28, 2020 Bw 169lbs Pushups on dumbells Bw 5x18 Bw 5x15 Db kickbacks 5kg 2x15 Db lateral/rear fly superset 5kg 4x25/25 Neck harness extension 5kgx30 16kgx30 20kgx30 24kg 2x70 20kgx100 Band pull apart shrugs 15kg band x50 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 29, 2020 Author Share Posted March 29, 2020 Bw 169lbs Plate curls 15lb 6x15 Behind the back plate wrist curls 15lbs 5x15 15lbs 1x50 Band towel hammer curl 15kg doubled over 2x30+30 sec hold at peak 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 30, 2020 Author Share Posted March 30, 2020 Bw 170lbs Lunges 2x80 Reverse lunges 2x80 1 leg calve raise Bwx35 L+R Bw+25 L+R Lying leg raise 2x25 Supermans 2x30 Neck curls 15lbs 4x50 Sideways neck raises 4x25 L+R Forward neck roll in foam roller x100 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted March 31, 2020 Author Share Posted March 31, 2020 Bw 170lbs Pushups on dumbells Bw 2x10 Banded Pushups on dumbells Bw+15kg band 6x12 Band overhead extention 15kg band 4x20 L+R 15kg band 1x16 L+R Db lateral raise 5kgx50 5kgx30 Bent over db trap raise 5kg 8x25 Bent over band pull apart 2x30 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 1, 2020 Author Share Posted April 1, 2020 Bw 170.5lbs Plate curls 15lbs 6x20 Behind the back plate wrist curls 15lbs 2x25 15lbs 3x20 15lbs 1x30 1 arm towel band hammer curl 25kg band 1x50 L+R My biceps and forearms and thumbs were insanely pumped from this workout. 2 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 2, 2020 Author Share Posted April 2, 2020 Bw 170.5lbs Lunges Bw 2x100 Reverse lunges Bw 2x100 1 leg calve raise Bwx40 L+R Bwx30 L+R Lying leg raises Bw 2x30 Supermans 2x30 Neck curls 15lbs 4x55 Forward neck rolls x100 Side neck raises Bw 2x50 L+R 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 4, 2020 Author Share Posted April 4, 2020 03.04. Bw 171lbs Pushups on dumbells Bw 4x20 Bw 1x16 Band crossover 15kg band 2x15 25kg band 3x15 Bend overhead extensions 15kg band 6x20 Db lateral raise 5kg 2x50 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 4, 2020 Author Share Posted April 4, 2020 Bw 171lbs Plate curls 15lbs 6x25 Behind the back plate wrist curls 15lbs 6x25 Neck harness extension 5kgx25 16kgx25 20kgx25 24kg 3x75 Bend over Db trap raise 5kg 6x35 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 6, 2020 Author Share Posted April 6, 2020 BW 171lbs Reverse lunges Bw 6x100 Lying leg raises Bw 2x30 1 leg calve raise 4x25 L+R Neck curls 15lbs 4x60 Forward neck rolls x100 1 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 7, 2020 Author Share Posted April 7, 2020 Bw 173lbs Db laterals 5kg 2x50 Band overhead press 15kg band 1x15 L+R 25kg band 3x15 L+R Band crossover 15kg band 1x30 L+R 25kg band 3x30 L+R Pushups on dumbells Bw 2x15 Bw 2x10 Overhead tricep band extention 15kg band 2x20 L+R Diamond pushups Bw 4x6 Overhead band tricep pullapart 15kg band 1x20 25kg band 1x15 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 8, 2020 Author Share Posted April 8, 2020 Bw 172lbs Kbell Towel hammer curl 16kg 3x10 L+R 16kgx8 L+R Plate curl 15lbsx30 L+R 15lbsx20 L+R Behind the back plate wrist curl 15lbs 2x30 L+R 2 hand Behind the back plate wrist curl 15lbs x50 15lbs x30 Neck harness extension 5kgx25 16kgx25 20kgx25 24kg 2x100 24kg 1x60 Bent over Db trap raise 5kg 2x50 Band pull apart 15kg band 2x30 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 9, 2020 Author Share Posted April 9, 2020 Bw 171lbs Reverse lunges x80 Wall sits at parallel Bw 4x45 seconds Standing calve raise Bw 2x50 Crunches 2x25 Hip thrusts Bw 2x25 Forward neck roll 6x75 6 mile walk 1 Quote Link to comment Share on other sites More sharing options...
Ricochet Posted April 10, 2020 Share Posted April 10, 2020 Good to see you getting the walk in! Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 11, 2020 Author Share Posted April 11, 2020 On 4/10/2020 at 8:15 AM, Ricochet said: Good to see you getting the walk in! Thanks. Ive been doing to 6-8 miles most days but dont normally record it on here. Some days its slow paced as its with my wife and kids but if im by myself i walk an a really fast pace. I used to have a 50lb weighed vest but i sold it years ago. Iwish i had of kept it now. Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 11, 2020 Author Share Posted April 11, 2020 10/04 bw 171lbs Diamond pushups Bw 10x10 Band 1 arm overhead extension 15kg band 5x20 L+R Band 2 arm towel grip overhead extension 25kg band 4x25 Quote Link to comment Share on other sites More sharing options...
mcalpine1986 Posted April 11, 2020 Author Share Posted April 11, 2020 (edited) Bw 172lbs Kbell snatches (first time in years) 16kg 5x8/8 L/R Coc Grippers Sx5 L+R TNS Tx3 L+R TNS Left turn #1 4x3 L CCS #1 4x3 R CCS Left turn #1 x5* L CCS #1 x10 R CCS *plus 5 reps down to 2mm Kbell towel grip hammer curl 16kg x14 L+R 16kg x8 L+R Plate curls 15lbs 2x30 L+R Behind the back plate wrist curls 15lbs x45 L+R 15lbs x30 L+R Plate pinch 15lbsx 76 seconds L+R Neck harness extension 16kgx25 20kgx25 24kg 2x100 24kgx80 Edited April 11, 2020 by mcalpine1986 Quote Link to comment Share on other sites More sharing options...
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