Update

I know I haven't updated this in a while. I have been really busy. There have been a few games and I have been working on a new workout routine, so I'll post the details soon.

Stay tuned.

Aug 5th and Aug 11th Games.

Well, I figured I would just lump my two game reports together. I’ll start with the Weight city games that John Collins’ family put on in Clarksburg. We had a semi humid day, but it was too crazy hot like it had been all week. What a great day of throwing. We decided to do a team event pairing up an A thrower with a master or B class thrower. The A’s were a shootout between John Collins, Beau Fay, and Mike Dickens. They had some incredible throws. Beau had a couple LWD throws over 71’ I was the old guy teamed with John Collins and all I could say I did was not hurt his scores ;-) John came in 1^st and I came in 7^th overall, but the points were all pretty close between us mere mortals. As a team we were the points leaders. So that was cool. I actually had a great day considering it was my first game coming off a really bad back injury. I had some really good numbers and was pretty solid across the board. That Frank Henry was doing a good job of staying out in front of me. Frank always kills me on the stone and LWD but I thought I could catch him on a couple things. He edged me out of both hammers and the caber, beating me by something like a foot. One day Frank!

So now on to the second game on the following weekend. This one was the Glenn Meade Highland games in Corry, Pa. I had no idea how far away this place was from me. It was about an 8 hour drive up. Corry is right next to Lake Erie. It’s nice country up there but man an 8 hour drive can tweak your back. I was lucky to find a bed and breakfast for both Friday night and Saturday night so at least I didn’t have to drive straight through. We had a great day to throw. It was sunny, about 80 degrees, and no humidity! The field was soft and muddy from heavy rains the last couple of days though. On the WOB both the 42 and the 56 were vanishing into the mud when they landed. I had a pretty good day. Norman Spayd was chasing me most of the day and he killed me in the stone. I’m not a track guy so these shot putters usually clean me up in the stone. My stone sucks. I’m lucky to break 30’ and in this game my stone luck was failing. I did something like 29’ and Norm was in the high 30’s. He came close to catching me on the LWD too lobbing out a 45+ throw to my 46+, a 5’ PR for him. My throws ended up 29+ stone, 32+ HWD, 46+LWD, 83’ LH, 22’ muddy sheaf, 13’ WOB (Rich and I were both tag’n 14’), a 12:00 and a 12:10 caber turn. I took 1^st in the masters although I’m not sure how the point spread looked. Beau took 1^st in the Ams and if I am not mistaken he had a 74+ LWD! Despite the drive I had a great time! I know the Weight city scores are up on NASGA, I’m not sure about Glenn Meade though.

Wed - Pre game workout.

Have a game on Sunday so today will be my last workout until the game. Probably lifted more than I should of but I was feeling good.

• 15 warm up on the Stairmaster
• Back Extensions - 4x20x410
• Cable crunches - 1x50x210 2x80x210 1x100x210
• Wide cable press - 1x8x280 1x8x300 1x8x320 1x8x330
• Wide fly - 1x8x220 2x8x240 1x8x250
• Preacher curl w/EZ-bar - 1x8x80 1x8x90 1x8x100 1x8x120
• Rope push downs - 1x8x180 1x8x200 1x8x220 1x8x240

Sun - Training at Birch's

Had a good day at Birch's. Broke 30' with the stone finally with a 31' and change. Managed to get out a few 46' LWD and one at 47' which makes me feel pretty good this long after being out of the game. Hammer is still stuck in the mid 80's. I think I have lost the flex in my back and it's throwing me off.
Dave brought out his Ironmind pulling harness and we ended the day with a few pulls on Birch's Chevy Tahoe. The videos don't show it well but these were on a uphill grade. Much MUCH harder than I thought it would be!!!

Videos from Birch's site:

Birch pulling
Eric Pulling (With Birch's lovely commentary)

I only had flipflops and my throwing shoes with me so I barowed a pair of running shoes from Birch. In the first clip I didn't have them laced tight enough and stepped out of them. I tried to keep going but was losing my traction :( Next two pulls went ok, but man was I tired!

Mon - practice

Got together with Adam today and did sheaf and WOB. Nothing special from me. It was hard and I am sore today. It's going to take a while to get my sheaf mojo back. And WOB, it was just pathetic. Oh well, this is what training days are for and I had a blast shooting the sh*t with Adam.

Sun - Practice

Nothing special today. Got out for a little practice at O-dark thirty in the morning. Did about 2 hours of throwing. Not a bad day, just average. Ground was dry and hard making my hammer spikes just about useless. Still managed some low 60's in the HH and mid 80's in the LH. Not what I was hoping for. Should of been up in the 70's on the HH and 90's in the LH. Oh well, I should be happy I was throwing at all. Was about 30' in the HWD and 45+ in the LWD, so those were not too bad. Monday I will be doing WOB and Sheaf with Adam and maybe Tim.

Trying to step up my training a bit. I have a game on Aug 5th and haven't thrown all year. So my mojo is gone. Plenty strong, but that doesn't seem to help my throwing too much :-(

Wed - Training

Met Adam and Tim out in Federalsburg for an afternoon of throwing. Not a bad night! Was great to get out and throw with the guys again. I haven't seen them in a while. My throws were pretty aweful. I expected that after the lifts I had the day before. My hammer really showed how blasted my upper body was. Think the best I could pull of was a 63' to 64' HH. It was all good though. I can feel the mojo coming back. It wasn't a bad day for all of us though. Adam blew out a 2' PR on the light weight, 47+ feet. I think he was pretty happy about that. His WOB is looking pretty good too. Speaking of WOB, Tim was coaching me on the spin. Can't say I throw any higher with it but I was clearing the bar and not falling on my arse. There may be something to that spinny crap! Wrapped up around 9ish and was home watching the tube at 10pm. Overall a good night.

Tue - chest

Had to workout quick today, only had an hour and a half to work with. I cut it back to 3 sets and just jumped the weight up. Had some nice gains this week. Seems that not working out so much is working for me :-)

• 10 minute warm up on the stairmaster
• Wide cable press - 1x8x280 1x8x300 1x8x320 1x1x360 (Big PR)
• Wide fly - 1x8x220 1x8x230 1x8x240
• Shoulder press - 1x8x250 2x6x250
• Standing shoulder raise - 1x8x150 1x8x160 1x8x170
• High delt rows - 1x8x340 1x8x360 1x8x380

Would of finished up with some shrugs and back extensions but ran out of time.

Sat - Boarding

Took my daughter boarding today. We spent all day ripping it up. This picture was right before I taught my daughter about what happens when you don't wear pads.

I hardly ever ride that board I'm holding. It's more of a pool board and I usually have my carving long board. This one is smaller and I figured it would be easier to teach her tricks with. Unfortunately the wheels are a little hard and on the way back to the car I jumped a curb and hit a crack in the asphalt full of gravel. The board came to a dead stop, I however didn't. Got some nice road rash.

Thurs - Back/arms

Started the day with a 2 hour long skateboard ride with the dog. She is becoming a very good boarding partner. I only had to run over her once before she figured out it wasn't wise to cut in front of me. My workout today was amazing. I don't know what I ate, but I was feeling great!

• Barbell rows - 4x15x410
• Wide lat pull downs - 1x10x290 1x10x300 1x10x310 1x12x320
• Narrow grip pull downs - 1x10x290 1x10x320 1x10x340 1x12x360 (Don't need to tell you how happy I was with these!)
• Preacher curl w/EZ bar - 1x8x70 1x8x80 1x8x90 1x15x100 (These were good too)
• Reverse curl w/straight bar - 1x8x80 1x8x100 1x8x110 1x10x120
• French press - 1x8x200 1x8x210 1x8x220 1x10x230
• Rope push downs - 1x10x170 1x10x190 1x10x210 1x7x220 (Arms were blasted)
• Cable crunches - 2x50x210 1x80x210 1x100x210
  

Awesome day!

Wed - Chiro day

Went to the bone cruncher today and got straightened out. I was going to do back today but after spending the afternoon at the dog park, I was too tired. So tomorrow will be a back day.

Mon - Sheaf/WOB/ some light lifting

Too fricken hot today! Did a little sheaf and some WOB. Just focused on technique. Then did a little light workout.

• Cable Crunches - 4x50x200
• Back extensions - 4x20x410
• Rolling thunder lifts - 1x10x160 1x10x200 1x10x220 1x9x240 (PR on this! No doubt the Capt. of Crush #3 is helping with this!)

Thats it. Not much going on today, it's just too stinkin hot.

Sun - Training

First real practice this year. Man I need some work. My stone has fallen apart. Longest throw was from a stand, the glide added nothing. That aint right!

• Stone - 26' and some change. It's like my first day all over. I was up to around 32'+ at the beginning of the year.
• Heavy weight (42) - 31'4" Ok, this wasn't bad. Only a foot from my PR :-)
• Light weight - 44'6" Not bad, but far from 50!
• Light hammer - 87'6" They were all in the mid 80's, not too bad.
• Sheaf (21lb) - No problems with the 20' fence. Not sure about the height.

It was HOT and Humid! By the time I hit the sheaf I was done. Over all, a good first crack at getting my numbers back up.

Fri Legs/abs

Late workout today. I really am shocked at how strong I still am. I thought I would of lost a lot more strength than I have. I feel pretty good!

• 10 minute warm up on the stairmaster
• Single leg press offs - 4x10x400 (Actually was getting the weights to launch off my foot a bit!)
• Leg curls - 2x8x120 2x8x130
• Leg extensions - 2x8x230 2x8x240
• Calf raises - 4x40x410 each leg
• Rope pull over crunches - 4x20x200
• Cable crunches - 4x50x210

Tue chest/shoulders and sheaf/wob

First day I have actually done some real throwing! But first the gym:

• Wide cable press - 1x8x260 1x8x270 1x8x280 1x8x290
• Wide fly - 3x8x210 1x9x210
• Shoulder press - 2x8x240 1x8x250 1x10x250
• Standing shoulder raise - 1x8x130 1x8x140 1x8x150 1x10x160
• Delt row - 1x8x320 1x8x330 1x8x340 1x10x360
• Standing shrugs - 2x30x410 2x30x415
• Back extensions - 2x15x410 2x20x410

Overall not too bad. Not the most I have ever lifted, but a pretty good volume. Still felt really strong and the numbers aren't too sad ;-)

Then I did some sheaf. Was killing my 21' branch with my 20 pound bag! These looked really good. I'm totally stoked to get on the field with these heights. WOB was a little sad. Barely making 11' I'll have to work the bugs out there. Good day either way.

Finally a real workout!!!

It's about fricken time. Hot as all get out, but I got in a real workout. I was surprised to see that I haven't lost a crap load of strength. Yeah baby yeah!

• 10 minute warm up on the stairmaster.
• Barbell rows - 1x10x410 3x15x410
• Wide Lat pull downs - 1x10x280 1x10x290 1x10x300 1x10x310
• Preacher curl w/EZ-bar - 1x10x60 1x10x70 1x10x80 1x10x90
• Reverse curl w/straight bar - 1x10x60 3x10x80
• French press - 1x10x160 3x10x200
• Rope pull downs - 1x10x160 1x10x170 1x10x180 1x10x190
• Back extensions - 4x20x410
• Cable crunches - 4x50x210

Must of drank a gallon of water. It really was good to get back into action! I actually was feeling pretty strong. In a few weeks I may start some light throwing. Woohoo!

Great day for a ride!

Took today off from work. It was sunny and 80 but not too humid. I had a lot to do today. My neighbor was having a midsummer party and I had stuff to make. So I got up early this morning, grabbed my long board and hit the trail. Did a little over 10 miles today. That felt great! Skated all the way to the beach on the other side of the island and then just kicked back and checked out the sights. Then I huffed it back and had a coffee at the coffee shop.

10 miles on a board is a surprisingly good cardio workout!

Saturday/Sunday - Boarding

Ok, so I was looking for a little something low impact to do this weekend. I pulled out some of my old skateboards and thought I'd just do a little riding. Man I am old. 7 years ago I was bombing the city streets of DC sometimes hitting 50mph and Coleman sliding to a stop. Now I feel all shakey.

It's coming back though. I had my 3 year old daughter on both of my boards. She loves it and Sunday she pulled quite a few solo flights. I'm shocked at the amount of balance she has. I'm getting her a board for her birthday. You never know, she could end up the next Tony Hawk!

I'm sore today. I never realized how flexible you need to be on those things. Man I wish I could shave a few years off of this old body.

Chiro today.

Well my chiropractor said it's a torn ligament and if my doctor couldn't feel that I should find a new doctor. Anyway, did some adjusting and the stim and heat thing. I feel great. Should of hit him up first!

Today's workout

Today I started with the clean the gutters workout. It's a scary thing on my house. Lots of up and down the ladder to the second story hoping there is still some wood behind the paint up there. Took a couple of hours. As long as I was dirty I decided to throw some light hammer.

Was really cautious at first and lobbed out a 71' wearing my weight belt. I was holding back out of fear. I felt pretty good though, so I tried again with a little arse behind it.. 81' Ok, getting there :-) Then I took off the weight belt and got a little loose.... 83', 85', 86', and then an 89'! I stopped while I was ahead. Should have no problem getting back up over 90' in a few weeks.

This is positive!

Chiro starts this week.

Chiropractor visits start this week. I am looking forward to them. I spent all day Saturday at a car show, and that included toting my daughter around on my shoulders. Sunday I am paying for it. I am sore and grumpy. The weather(raining here now) usually makes my back act up too.

Oh well, not sure about next week. Still trying to figure out how I'm going to ramp my training back up.

2nd PT visit and a brush with stupidity.

Ok, so here I am at my second PT visit Friday. He says almost all of my swelling as gone down, I don't have much pain (Although I was pretty sore from yard work the day before) and I now have full range of motion. Given that, he is not sure what else he can do other than tell me to keep up with the exercises. He also cleared me for Yoga classes. So I am switching over to my chiropractor next week and starting yoga. I will be ramping my lifting back up slowly. That's about that. He did make the comment "I'll still be here when you do it again, see ya in a few months" Man some people pick up on your personality fast!

And that brings me to my brush with stupidity. Ok, I feel great this morning and yesterday the PT tells me how great I'm doing and says I can ease back into lifting. So I guess that to me is as good as a green light. I ride my bike out to "watch" the guys practice this morning. You know, my hammer wasn't too shabby considering I was in street clothes and didn't have my spikes. I even tossed out a few baby weights and my form felt pretty good. I didn't go too hard, but still.... ugh. I am a big dummy. I should of known the word "watch" isn't in my vocabulary.

1st PT visit/update

Ok, a progress report. Had my first PT appointment yesterday. I’m not sure if I’m going to keep seeing them. I have no problems with the guy, it's more my stupid insurance company. I have a $25 co-pay for every visit and my doc wants me to go 2x a week. My problem, other than the 50 bucks a week, is that I can’t see paying some office to see a physical therapist when I have three friends who do it for a living and one of them even focuses on sports injuries. Not to mention I work with about 20 OT/PTs.

Well, enough of my gripe’n. The good and bad news. Of course they tell you your days of lifting and throwing are over, that is the standard line. My PT said I most definitely should stay out of the games this year. He thinks rehab will get me back to where I need to be but stopped just short of saying it was ok to compete ;-) On the bright side I am no longer showing the signs of pain that would indicate a herniated disc. If I was just a little dumber, I’d be throwing now. My muscles in the lower back and hamstrings are still as tight as guitar strings. So I am learning how to stretch now, this is new for me! I used to stretch quite a bit when bicycling, but not so much while throwing. I think that is what got me into this mess. I just want to get right to the lifting/throwing and can’t be bothered with any of that wussy stretching.... ugh.

I am halfway thinking about doing some Yoga classes. They offer them here at work. Couldn’t hurt and god knows I need the flexibility!

Have another PT appointment Friday. It my be my last. I can stretch and workout at home and it doesn’t cost me twenty five bucks!

Today's workout.

Yeah, I know I'm fricken nuts. It's just my crap arse doctor (HMO) was supposed to have me set up with some PT and they are dragging their feet. So sometimes a man's gotta do what a man's gotta do ;-)

Just did some light core work. Lots of lumbar stretches, a quick massage to loosen up those tight muscles, and then into the gym.

• 10 minutes of warm up on the stairmaster (Yeah, that wasn't fun)
• Seated back extensions - 220x20 260x20 300x20 360x20 (These actually aren't too bad)
• Trunk twist - 4x20x200
• Cable crunches - 4x200x50

That's it. A little more stretching and then I grabbed my cane and limped on out. It just felt good to do something again.

Damn, Out for a while now.

Figures. MRIs are back and lets add a blown disk at L5/S1 to the list. That's 12 weeks at best. I can't fricken BELIEVE this!!!

All just goofing around with a 16lb sheaf. I threw a 20lb sheaf twice a week for months on end and was feeling great. All I can say is great, just fricken great. Looks like pills and PT for me.

Out of the game for a bit.

Blew a muscle out in my back a week before my first games. I was stronger than I have ever been hoping for a 12' WOB and 28' sheaf. I'd like to think the gods are teaching me patience and humility. So far I have been out of work for a week and pretty doped up.

But I live to fight another day, and I'll just be more hungry. Doc seems to think I'll be out for the season, but I think I'll be back in the game by June.

Wed - Full body circuit

Man, what a wild couple of weeks. I have been pulling 10 to 12 hour days at work and there is the new puppy. She is great, but a lot of work! Anyway, have missed a lot of workouts and lunches :-(
I'm still kicking though and had some time today so I tried something new. I did a full body circuit.

15 minute warm up on the stairmaster.

Then I did the following 3 times, fast. No rest between sets.

• Machine crunch - 20x220
• Wide cable press - 10x280
• Barbell row - 15x410
• Shoulder press - 10x250
• Lat pull down - 10x320
• Squats - 10x410
• Calf raises - 40x410
• Preacher curls - 10x70

Should hurt in a couple days :-)

Tue - Back/Arms

Training has slacked off a bit because of a new puppy in the house. Right now she is very needy. I can still manage to slide workouts in here and there, but I need to get home early to let the puppy out and get her exercised. Yesterday I tried jumping some rope. Comical doesn't quite describe the endeavor. I did manage to get somewhat of a rhythm down but I'm about 70 pounds heavier than I was the last time I tried jumping rope. Not good.

Today:

• 15 minute warm up on the stairmaster
• Barbell rows - 1x10x410 1x15x410 2x20x410
• Wide Lat pull downs - 1x8x310 1x8x320 1x8x330 1x8x340
• Preacher curl w/ez bar - 2x8x70 2x8x80 (These were really hard today for some reason)
• Reverse curl w/straight bar - 1x8x70 1x8x80 1x8x90 1x10x100 (and these really easy??)
• French press - 1x8x160 1x8x180 1x8x200 1x10x210
• Rope pull downs - 1x8x160 1x8x180 1x8x200 1x10x210
• Straight bar push down - 1x8x180 1x8x190 1x8x200 1x10x210
• Machine crunches - 1x20x210 3x30x210(I'm getting pretty strong with these)
  

Fri - Fun day!

Charles came down from Va. with a fist full of NY strips and his fork! His sheaf fork ;-) We had a few hours of practice. Did some LWD, some LH, and of course sheaf. Can't say I felt like a million bucks, but I did feel good. Light weight was in the low 40's, light hammer 79ish, sheaf was feeling spot on. Didn't have any trouble clearing a branch that I spent most of last season bouncing the bag off of. Can't wait for game time this year.

Then we knocked back a few redbulls and chowed down on some steak!

Thurs - Chest/Shoulders

• 15 minute warm up on the stairmaster
• Wide cable press - 1x8x280 1x8x290 1x8x300 1x5x320 (New PR)
• Wide fly - 3x8x210 1x10x210
• Shoulder press - 1x8x240 1x8x250 1x8x250 1x8x260
• Lying front shoulder raise - 2x8x70 1x8x80 1x10x90 (I still hate these, but I'm getting better at them)
• High Delt row - 1x8x320 1x8x340 1x8x360 1x10x380 (another PR, these are starting to feel great and are adding a lot of mass to my shoulders)
• Shrug - 1x30x410 1x35x410 2x40x410
• Neck extensions - 4x25x200

I should start this season really strong, a lot stronger than I was last year.

Tue - Legs

Good workout. Felt strong today.

• 12 minute warm up on the stairmaster
• Squats - 2x10x380 2x10x410
• Leg curls - 2x8x120 2x8x130
• Leg extensions - 1x8x230 1x8x240 1x8x260 1x8x270 (Almost didn't make that last set!)
• Dorsi Flexion - 1x15x270 3x20x270 (lol, serious wobble legs!)
• Calf raises - 1x30x410 1x35x410 1x45x410 1x50x410
• Back extensions - 1x20x410 2x25x410 1x30x410
• Cable crunches - 1x50x220 2x75x220 1x150x220 (Abs are crushing it!!!)

Now I'll down some chicken and chug a protein shake.

Mon - Doctors

Had a doctor appointment after work today. I have something going on with my lower right ribs. It doesn't effect my lifting or throwing, it just kinda hurts all of the time. It has gotten progressively worse over the last year. The doctor says she thinks it is in the muscle that goes between the ribs. Forgot what it was called, some big word I couldn't spell anyway.

Anyway, I'm on Naproxen and Flexeril. She wants to see if that helps first, then it's ultrasound time. I was just happy to hear it wasn't my Liver, gall bladder, or the C word ;-)

Everyone remembers my blood issues last year. They mentioned that my liver may be to blame, but then all of the test came back negative. Then I start having pain in that general area, you can imagine I was a little spooked.

The doc always gives me the "You're not a kid anymore" speech. I think that's bunk. I just read that Jack LaLanne(sp?), you know the juicer guy, is 90+ years old and still works out 2 hours a day. So don't give me that your not a kid crap.

Sun - 1st Training day!

Ok, not great numbers but not bad for my first really training since last year ;-)

I felt pretty good and although my technique has gone to hell, I still managed to toss out some good throws. I was not upset with them at all.

Stone - 31'6"
HWD (42#) - 32'6"
LWD (28#) - 43' (I was really happy with the weights. I stayed in the box but was all off time. I still managed to get them out there off of dumb strength, which means they can only get better!)
HH - 66'8" (Not too shabby, but man was the wind up ugly.
LH - 84'5"
Caber - 18' 110# straight piece of framing timber. Man, it was brutal. Thanks Malcolm. Balance point is about dead center, not good for a caber. You guys at Southern Md. will see. I got a good 50 degrees on it. That was luck. I would be impressed if anyone turns it.
Sheaf - Wow, get outa town! I'm up to about 24' with a 20lb bag, easy! I think 28' with a 16# will fall easy this year :-)

Wed - Back/Arms

Worked late, only had some spicy tuna sushi for lunch. Not the best food day, but work out wasn't bad.

• 30 minutes on the stairmaster
• Barbell rows - 2x10x410 2x15x410
• Wide lat pull downs - 1x8x320 1x8x330 1x8x340 1x8x340
• Reverse grip pull downs - 1x8x210 1x8x260 1x8x280 1x10x310
• Preacher curl w/cable and rope - 1x8x40 1x8x50 1x8x60 1x7x70 (These are still freak'n hard!)
• Reverse curl straight bar - 1x8x70 3x8x80
• French press - 1x8x160 1x8x180 2x8x200
• Rope pull downs - 1x8x160 1x8x190 1x8x200 1x8x210
• Straight bar push downs - 1x8x180 1x8x190 1x8x200 1x8x210

Then some pork and a protein shake.

Tue - Rest

Did 30 minutes on the stairmaster and did some meditation.

Ahhhhhhh, feel the burn!

Mon - Chest/Shoulders

Long workout today, didn't finish up until about 8pm. Good workout day.

• 30 minutes on the stairmaster
• Wide cable press - 1x8x280 1x8x290 1x6x300 1x7x300 (Wasn't too happy with these)
• Wide fly - 4x8x200
• Shoulder press - 1x8x230 1x8x250 2x8x260
• Lying front shoulder raise - 1x8x60 2x8x70 1x8x80
• Deltoid rows - 1x8x310 1x8x330 1x8x350 1x10x370
• Shrugs - 2x30x410 2x35x415
• Machine crunch - 1x20x210 2x25x210 1x30x210
• Neck extensions - 2x20x200 2x25x200

Wed - Legs

Finally got off early enough to workout. These long breaks seem to be working for me. Weight is at 254 and I'm down 4% in body fat. That rocks!

• 20 minutes on the stairmaster
• Squats - 2x8x380 2x10x410
• Leg curls - 4x8x120
• Leg extensions - 1x8x220 1x8x230 1x8x240 1x8x260
• Dorsi Flexion - 4x15x260
• Calf raises - 1x30x410 1x35x410 1x40x410 1x45x410 each leg
• Back extensions - 1x15x410 2x20x410 1x25x410
• Cable crunches - 2x50x210 1x65x210 1x100x210 Ouch!

Good workout, felt really strong.

Thurs - Back/Arms

Still way over worked and stressed out right now. I have to fit these in where I can. Felt good to get some aggression out today.

• 30 minutes on the stairmaster
• Barbell rows - 2x8x410 2x10x410
• Wide Lat pull downs - 1x8x310 1x8x330 1x8x340 1x8x360
• Preacher curl w/ez bar - 1x8x70 1x8x80 1x8x90 1x8x100
• Reverse curl - 1x8x40 2x8x50 1x8x60
• French press - 1x8x160 1x8x180 1x8x200 1x7x210
• Rope pull downs - 1x8x160 1x8x180 1x8x190 1x8x200
• Straight bar push downs - 1x8x180 2x8x190 1x8x200
• Cable crunches - 3x50x200 1x65x200
  

Mon - Chest/Shoulders

Good workout today.

• 30 minutes on the stairmaster
• Wide cable press - 1x8x280 1x8x290 1x8x300 1x6x310
• Machine crunches - 3x20x210 1x25x210
• Wide fly - 2x8x200 1x8x210 1x8x220
• Shoulder press - 1x8x230 1x8x240 1x8x250 1x8x270
• Lying front shoulder raise - 1x8x60 3x8x70 (It's amazing how weak you feel when you try something new)
• Deltoid high rows - 1x8x300 1x8x320 1x8x340 1x10x360
• Shrugs - 3x30x410 1x35x415
  

Sun - Sheaf and Wob

Got out and did a little sheaf and WOB today. Felt pretty strong and the throws looked good. My poor Frankensheaf. I had to cut throwing the sheaf short when I ripped the top of the bag off on the last throw. Had to dig into my burlap reserves and preformed emergency surgery. Now I only have half of a Scottish lion on it :-(

Wob was nothing special. Still no form. I'll need to work on that.

Fri - Legs

Just a quick leg day. It was late.

• 6 minute warm up
• Squats - 2x8x380 2x10x410
• Leg curls - 4x8x120
• Leg extensions - 1x8x220 2x8x230 1x8x240
• Dorsi Flexion - 4x15x210
• Calf raises - 2x30x410 1x35x410 1x36x410
• Back extensions - 2x15x410 2x20x410
• Neck extensions - 2x20x180 2x20x200

Protein shake and a little TV ;-)

Wed - Back/arms

Man, a week and still sick. I can't get a break. Half the people at work are sick as well, so I'm in good company. Felt good enough to work out though, and after seven days I was strong even if not feeling 100%

• 20 minute warm up on the stairmaster
• Barbell rows - 1x8x380 2x8x410 1x10x410
• Wide Lat pull downs - 1x8x300 1x8x310 1x8x320 1x8x360
• Preacher curl w/ez bar - 1x8x70 1x8x80 1x8x90 1x9x100
• Reverse curl w/straight bar - 1x8x70 1x8x80 1x8x90 1x10x90
• French press - 1x8x160 1x8x180 2x8x200
• Rope pull downs - 1x8x150 1x8x160 1x8x170 1x9x190
• Straight bar push downs - 1x8x180 3x8x190
• Cable crunches - 4x50x190

Hope to get back in my routine from here. Maybe I can scare the germs out ;-)

Wed - Chest/Shoulders

Had to do something today. Was feeling lazy and thought a workout would give me a boost. My throat hurts so bad I can't swallow and my chest is pretty congested. I limited myself to 3 sets per exercise with the hopes of making it short. It ended up taking me longer than usual. I'm glad I worked out but now my chest is killing me.

• 30 minutes on the stairmaster.
  
• Wide cable press - 1x8x270 1x8x290 1x8x310
• Wide cable flies - 2x8x200 1x8x220
• Shoulder press - 1x8x230 1x8x240 1x8x260
• Standing shoulder raises - 1x8x130 1x8x140 1x10x150
• Deltoid high rows - 1x8x300 1x8x340 1x8x360
• Shrugs - 2x30x410 1x35x410
• Cable crunches - 3x50x180 1x60x180

Now I'll go toss down half a bottle of Cough syrup :-(

Down and Out

Sorry I haven't posted the last few days. The whole family has been hit with a vicious bug. I have not felt right for days. Sunday I was feeling week so I laid down at 11:00 to take a nap, didn't get up until 4:00pm. Not sure what I have, unless it's the strep still hanging on, but I'm just resting. Hope it will go away soon.

Thurs - Legs +

Well I thought I was over my cold, well at least I was feeling ok. After my last set of squats I almost passed out. Not like just a little dizzy, I mean like knees hitting the floor and the room spinning. So I rest a bit, stand up, and then get sick. Not a pretty picture. Then like a typical meathead I finish with a pretty good workout. Actually, a really good workout.

• 30 Minute morning cardio
  
• 12 minute warm up
  
• Squats - 1x8x380 3x10x410
• Leg curls - 2x8x120 2x8x130
• Leg Extensions - 1x8x220 1x8x230 1x8x240 1x9x250
• Dorsi Flexion - 4x15x210
• Calf raises - 2x30x410 1x35x410 1x40x410
• Back Extensions - 2x15x410 2x20x410
• Neck Extensions - 3x20x180 1x20x200

Tonight I am starting the creatine back up. So I'll probably pick up some water weight. As of last night, thanks to being sick no doubt, I was down to 249. Man, getting sick gets you cut! lol.

Wed - Back/arms

Strange day. Felt like crap this morning and stayed in bed. Later in the day I figured I'd do a little cardio, maybe it would make me feel better. By the time I got around to it I felt pretty good so I just went ahead and did a normal workout. Not a bad workout, but I was running out of gas after the first couple of exercises. I do feel better now. I'll probably be paying for it tonight.

• 12 minute warm up
• Barbell rows - 1x8x380 1x8x390 1x8x400 1x8x410
• Wide lat pulldowns - 1x8x290 1x8x300 1x8x310 1x8x360
• Preacher curl w/ez bar - 1x8x70 1x8x80 2x6x90
• Reverse curl w/straight bar - 1x8x60 1x8x70 1x8x80 1x8x90
• French press - 1x8x160 1x8x180 1x8x200 1x8x210
• Rope pulldowns - 1x8x150 1x8x160 1x8x180 1x10x200
• Straight bar pushdowns - 1x8x180 2x8x190 1x8x200
• Cable crunches - 4x50x190

Really took a lot out of me today.

Tues - ugh

Dealing with some strep throat and it has knocked the energy out of me. Just going to rest a couple days. Think all of the stress last week opened me up for this. Might get in a workout on Wednesday. Have to see how I feel.

Monday - Chest/Shoulders

• 30 minute morning cardio
• 12 minute warmup
• Wide cable press - 1x8x270 1x8x280 1x8x300 1x8x310
  
• Wide flies - 3x8x200 1x9x210
• Shoulder press - 1x8x230 1x8x240 1x8x250 1x7x260
• Standing shoulder raises - 1x8x130 1x8x140 1x8x150 1x10x150
• Rear Deltoid rows - 1x8x300 1x8x320 1x8x340 1x10x360 (I wish everything took of like my shoulders and back.)
• Shrugs - 3x25x410 1x35x410 (My traps are getting silly!)

That is it for today.

Sunday - impromptu leg day.

Managed to slip in a workout today and it ended up being a pretty decent one. I needed it. Work really did a number on me this week. I would of worked out on Saturday but I tapped into the Scotch before I had a chance. Should get back to normal next week.

• 12 minute cardio warmup
• Squats - 1x8x380 1x8x410 2x10x410 (Started heavy and stayed heavy)
• Leg curls - 1x8x110 1x8x120 1x8x130 1x10x130
• Leg extension - 1x8x220 1x8x230 1x8x240 1x7x260 (My quads called it quits on the last set)
• Dorsi Flexion - 4x10x200 (These are putting a nice little lump of muscle in front of my shins!)
• Calf raises - 3x30x410 1x35x410
• Back extensions - 2x10x410 2x20x410
• Machine crunches - 2x20x210 1x25x210 1x35x210

Thats it. Not bad considering my diet has been crap this week and most of this weekend I lived off of oatmeal cookies and left over bbq Deer.

Wed-Thurs-Probably Friday

Ok, did about 30 minutes of cardio Wednesday morning and that's about it. I have been working on a major system move at work and pulling long days/nights. I come home and sleep. I hope I'll be back to normal next week. Down to 254, but yesterday I had a cup of tea and a bowl of oatmeal. Today a cup of coffee, a muffin, and a chicken wrap.

I hate weeks like this. Not only do I feel like crap, I get cranky.

Tue - Back/Arms

What a weird day. I was sick as a dog all day so I went home a little early. Work has been stressing me out a bit and being stressed with a cold sucks. So I go home and take a nap. I was going to blow off working out but didn't feel too bad when I woke up. I figured it would be a pretty sucky workout day, but I could lift something. Not only was my headache gone when I finished, it was a sweet workout! The gods favored me today ;-)

• 30 minute morning cardio
• 12 minute warm up
• Seated barbell row - 1x8x360 1x8x390 1x8x400 1x12x410 (hmmm, why do these feel so good when I feel so bad?)
• Wide Lat pulldown - 1x8x270 1x8x290 1x8x310 1x7x360 (Not only feeling good, a PR)
• Preacher curl w/EZ bar - 1x8x60 1x8x70 1x8x90 1x8x100
• Reverse curl w/straight bar - 1x8x40 1x8x60 1x8x80 1x8x90
• French press - 1x8x140 1x8x160 1x8x190 1x7x210
• Rope pulldowns - 1x8x140 1x8x150 1x8x160 1x8x190(Pretty sure this is a PR too)
• Straight bar pushdowns - 3x8x180 1x8x190
• Cable crunches - 4x50x190 (I know, 2 days in a row. They just felt good so I did it)

No rhyme or reason as to why today went so well. I still don't feel great, but I felt 100% better after the workout.

Mon - Chest/Shoulders

Kind of a crappy day. Everyone at work is coming down with something and I started feeling it this morning. Not very strong today, no drive. Just tired.

• Wide cable press - 1x8x270 1x8x290 1x5x310 1x6x290
• Wide flies - 1x8x190 1x6x200 2x8x200
• Shoulder press - 1x8x220 1x8x240 2x8x250
• Standing shoulder raise - 1x8x130 2x8x140 1x10x150
• Rear Delt rows - 1x8x300 1x8x320 1x8x330 1x8x340
• Shrugs - 4x25x410
• Cable crunches - 2x50x180 1x50x200 1x57x200

Then a shake and some pork chops for dinner. That's about it for today. Oh yeah, and the usual 12 minute warm up.

Sun - Sheaf, WOB, Jump rope

Got outside and fooled around a bit. First I started jumping rope for a bit. Boy is that a lot harder than I remember. My wife was impressed I could keep it going for a little while, but it was not like a pro boxer training session. It will quickly get your heart racing. The cold air made the plastic line turn solid pretty quickly. The lack of flexibility made things a little hard.

Sheaf wasn't too bad. I was a little out of practice so my aim was off a bit. Once I got my groove back I started sailing them back up there. Had a few really nice throws. My limb is only 20' though. I also use a 20lb bag, and the 16lb one we actually use in competition has a different feel. I still had about 3 feet on the limb, so I'm dieing to give the 16 a shot soon. I defiantly have more on it this year than last.

Weight over bar was a little disappointing. My technique has just gone to hell. If I could throw it even half as good as I did last year I should have 12' easy. As it is, the best I could pull off today was 11'6" I could feel I was all off. Wasn't pulling all of the way through, was off balance. I am a hell of a lot stronger than I was last year and last year at Steppingstones I was hitting the bar at 12', so I thought I had 12' this year in the bag. Oh well, must start practicing again. Seems the beginning of the season for me always includes relearning everything.

That was it for today, just fooling around and wanted some exercise. Man it was cold! Started a fire out back to keep warm between throws.

Sat - Rest day

Just thought I'd post that the bicep workout two days ago must of hit something a little different. After weeks of only minor DOMS, today I can barely pick up a cup of coffee. They are sore, and sore using less weight than I usually do. I guess that means some muscle was being neglected in my normal routine.

The pain reminds you that the workout is doing something, and that is a welcome feeling ;-)

Fri - Legs

Not a bad day for the second leg day of the week.

• 30 minute morning cardio
• 6 minute stairmaster warm up
• Squats - 1x8x340 1x8x360 2x8x410
• Leg curls - 1x8x100 1x8x110 1x8x120 1x7x120 (Hams still a little toasted from earlier this week)
  
• Leg extensions - 1x8x220 1x8x230 1x8x250 1x7x260
  
• Dorsi Flexion - 4x10x200
• Calf raises - 4x30x410 each leg(I'm liking these numbers!)
• Straight leg dead lift - 1x8x360 1x8x390 1x10x400 1x17x400(Once again, mostly my back blasting off here. I had so much extra left at the end I just kept on going till I couldn't lift no mo! Burned off whatever I had left. Not a PR weight wise but for sure volume wise.)

Protein shake and some pasta for dinner. Now it's two days of rest. I'm going to get in another week of cardio and then post a pic. I have made some good gains and have slimmed down a bit. I think the next pic will be a good one.

Thurs - Back/arms

So I wake up this morning and look at the clock. It looks like I'm running late so I jump out of bed and run out to do some cardio. After that I take a shower, get something to eat and sit down to watch the news. None of my normal stuff is on though, how strange. Took me about 5 minutes to figure out what is going on. Clock on the stove says 4am. Crap... everything before jumping out of bed was a dream. So that is how my day started :-)

Now to the workout:

• Morning cardio 30 minutes before breakfast.
• 12 minute warm up on the stairmaster
• Machine crunches - 3x20x210 1x30x210
• Seated rows - 1x8x340 1x8x370 1x8x410 1x12x410 (Holy crap! Blew my PR out of the water. My back is getting really strong, feels good)
• Wide Lat pulldowns - 1x8x270 1x8x290 1x8x320 1x8x350 (These were really good too, another PR!)
• Concentration curls w/dumbells - 2x8x35 1x6x50 1x4x50 each arm.
• Preacher curls w/rope and cable - 1x8x40 2x8x50 1x8x60 (Damn, why are these so fricken hard!)
• French press - 1x8x140 1x8x160 2x6x210
• Cable cross over triceps extensions - 2x8x140 1x6x150 1x7x150
• Straight bar push downs - 2x8x160 1x8x180 1x8x190 1x10x200 (Extra set at the beginning because I forgot to add more weight)

Pretty good workout for a long day. I have also been floating between 257 and 259 all week. I think the morning cardio is working!

Wed - rest day

Mmmmm, beer.

Tue - Chest/Shoulders

Learned something new, don't try plyometric pushups after a heavy chest workout. I added them in after my presses and cable fly routines and managed to pull off 5 of them before I said that was enough. I'll either have to do them first, or just do a dedicated routine.

• Morning - 30 minute cardio before breakfast
• 6 min warm up on the stairmaster
• Wide cable press - 1x8x270 1x8x290 2x5x310
• Wide cable fly - 1x8x180 1x8x190 1x8x2oo 1x8x220
• Plyometric pushup - 1x5 (Bad idea)
• Shoulder press - 1x8x210 1x8x240 1x8x250 1x10x250
• Standing shoulder raises - 1x10x120 1x8x130 1x8x140 1x8x150
• Deltoid high rows - 1x8x280 1x8x300 1x8x320 1x8x340 (Nice!!)
• Shrugs - 3x20x410 1x16x410 (These were off the hook too!)
• Cable crunch - 2x50x180 2x50x200

Then it was venison barbecue for dinner... mmmm mmmm! and a oatmeal power shake.

Mon - Legs

Added some new exercises today. Also started my morning cardio routine.

• Morning before breakfast - 30 minutes cardio
• Afternoon - 6 minute warm up on the stairmaster
• Squats - 1x8x320 1x8x360 1x8x410 1x10x410
• Hack Squats - 1x10x200 1x10x310 1x10x360 1x10x400 (These were a lot harder than I remember)
• Dumbell lunges - 1x8x70 (Had to quit these. Doubt I will ever be able to do them. My bum foot just doesn't bend enough to let me lunge)
• Leg extensions - 1x8x220 1x8x230 1x8x240 1x8x250
• Dorsi flexion - 1x10x100 2x10x200 1x7x200 (Hope to get my shin splints under control)
• Calf raises - 1x25x410 1x30x410 1x35x410 1x31/37x410 each leg
• Back extensions - 4x10x410

Felt pretty good today. I was on the road all day so I didn't get my usual water intake. Also didn't get to spread my meals out like I usually do. I've cut the caffeine in the mornings and have switched to oats instead of bran muffins for breakfast. Today I weighed in at 259, so I am floating around 10 pounds lighter than a month ago.

New changes!

Monday will start a new week and I'm switching up. I will start adding in 30 minutes of cardio in the mornings before breakfast and I will be adding some new exercises to the routine. I feel I have built a good base and now it's time for the more aggressive training. I think I will be adding Hack squats, lots of dumbell work, and a jump rope routine.

Time to add some quickness to the strength.

Fri - Back/arms

Same deal as yesterday. I may only have a couple of these in me a month.

• 12 minute warm up on the stairmaster
• Seated barbell row - 300lbs x24 x17 x15 x16
• Wide lat pulldown - 1x13x240 and then a cramp. 200lbs x13 x 10 x9 the cramp pretty much ended these.
• Preacher curl w/ez-bar - 50lbs x18 x13 x11 x11
• Reverse grip preacher curl - 40lbs x12 x10 x13 x14 (??? hmmm, not sure what happened here. Second wind?)
• French press - 140lbs x18 x12 x10 x9
• Rope pulldown - 100lbs x18 x14 x14 x15
• Straight bar pushdown - 130lbs x18 x16 x15 x10

And now a 2 day rest. Back to the old routine next week.

Thurs - Chest/shoulders

Something new today. This is brutal and will make you cry. Changed up the routine for a shock to the system. Here is the deal. Start with a weight you can lift pretty easy. Then do 4 sets for as many reps as you can pound out with only a minute rest between sets. Same weight, don't add any.

Now see, my normal workouts use the first three sets to just fatigue the muscle before my last heavy set. This workout nails you from the get go and just keeps on hammering, no if ands or buts, it will just blast you.

• 12 minutes on the stairmaster
• Wide cable press - 210lbs x18 x12 x9 x8
• Wide cable flies - 140lbs x19 x16 x10 x15
• Military press - 190lbs x16 x9 x8 x6
• Standing shoulder raises - 80lbs x21 x16 x12 x14
• Rear deltoid rows - 240lbs x18 x14 x12 x7
• Shrugs - 320lbs x20 x18 x16 x15
• Neck extensions - 160lbs x27 x23 x20 x18
• Cable crunches - 160lbs x60 x55 x53 x62

Not sure where I was able to pull out a few extras on the last set with a few of those. This was brutal though. May do the same thing with back and arms Friday.

Wed - Rest day

Spent dinner resting at the pub with a chicken breast 
and ham mess, some pub chips, and two dark beers.
Hey, a man has gotta live ;-) 

Off topic rant. - I just want to watch the fricken movie!

 Ok, a rant about the movie industry. I know this is way off topic, but I had to vent. There is this movie I have been looking for called “Chasing the deer”. It is a British film made in 1994 about the second Jacobite rebellion of 1746. It’s not a terribly well made movie, but historically it is very good. The problem, it was never released to the US market and when it was released it was in a very limited number. So I had my contacts on the hunt for it. About a month ago I found a copy. It was a German release of the film but it had the option for English audio so I consider it a score! The jacket and DVD menu is all in German though, but I don’t really care. Even better was the price, $7! Anyway, it was shipped from overseas and landed on my doorstep yesterday.

Now the gripe. First I throw it in my Playstation(my DVD player broke last week) and get a nice message telling me it can’t play it because of regional restrictions. Damn, that sucks. So I pop it out and throw it in my wife’s eMac. Hey, what do ya know! A screen telling me that I need to change the regional code on the DVD drive in order to watch the movie. I will be “allowed” to do this 4 more times before it locks the drive in the last viewed region. What a load of crap. If you answer “cancel” it spits the DVD back out, have a nice day. So, third try is the charm. I grab my Powerbook and pop it in. I have the autolaunch of the DVD player turned off so it doesn’t fire up the Apple DVD player as soon as the disk mounts. Just as an FYI, when I did launch the player I got the same nice message but for some reason I only have 3 chances to switch the region left. In the end I end up using an opensource media player(VLC) to play the DVD. It just ignores the region code and luckily doesn’t set the counter on the DVD drive. Now there is about a million other ways to watch this film. I could use MactheRipper to rip a image and strip the regional encoding off, I could use RegionX to reset the firmware on the drive every time I use it, I could buy a “all region” DVD player off of the Internet for $100(which I may still do, I need a new one anyway).

But my question is why? Why do they do this to us. It’s not like you can’t work around it. If I was a pirate I could just bit torrent movies I wanted. What is the deal with region encoding, can anyone tell me? What I was told is region encoding is so movie companies can charge us wealthy Americans and other well to do countries more for the movies than poorer countries. They are afraid if they release Cars2 here for $29.95 and it’s only $9 in China that we’ll all just order it from China. That’s just fine but what about movies that are never released in the US? We just get the high hard one. What disturbs me more is the power the movie industry seems to have over our OS vendors and hardware makers. To support this region encoding the DVD drive has to support it as does the player app. That bugs me more than anything. My hard earned money bought the player and the DVD yet in order to use them together I need to use a “free” piece of software which some may argue is illegal. Enough is enough. Oh yeah, I watched “Chasing the deer” last night and throughly enjoyed it so the movie industry can bite me.

End of rant.

Tue - Leg day

Just not a knee day. My knees were acting up today so I wasn't going for any new PR's I wrapped them tight and was still a little wobbly. Just took it easy and knocked out a pretty good workout anyway.

• 6 minute warmup on the stairmaster
• Squats - 2x8x360 1x8x410 1x10x410
• Leg curls - 1x8x100 1x8x110 1x8x120 1x6x130
  
• Leg extension - 1x8x220 1x8x230 1x8x240 1x8x250
• Calf raises - 2x25x410 2x30x410 each leg
• Back extensions - 1x10x380 2x10x410 1x20x410

Nothing great, but I am sore and that's all that counts. I may have to knock back the really heavy stuff for a bit. My tendons need to catch up to my muscles.

Mon - Back/Arms

Man, super busy at work. I'll try to keep my workouts up to date, but they are happening at all times of the day now. Ok, today. Usual Tuna and rice thing today. I have also cycled off of the creatine for two weeks. Weigh in today, 261! I'd say we have reached the tipping point. Some of that is going to be water loss because of going off of the creatine. 272 to 261 in a few weeks while still gaining strength, I won't complain.

• 6 minute warm up on the stairmaster
• Machine crunches - 3x20x210 1x30x210
• Barbell rows - 1x8x330 1x8x360 1x8x380 1x8x400 (Booyah! Major PR, but it might of blasted me for the rest of my workout. I was a happy man though)
• Wide Lat pulldowns - 1x8x260 1x8x280 1x8x310 1x8x340 (These rocked too)
• Standing barbell curl 1x8x200 3x8x180 (Form got sloppy so I had to kick it back some)
• Preacher curls - 1x8x60 1x8x80 1x8x100 1x4x110
  
• French Press - 1x10x140 1x8x160 1x8x200 1x5x220 (Man I felt these!!!)
• Rope pulldowns - 1x8x140 1x8x160 1x8x180 1x6x200
• Straight bar pushdowns - 1x8x160 1x9x180 1x8x200 1x8x210

A rockin good triceps day. Well, time to get some work done. Only 20 more years to go and I can retire! :-P

Fri - Chest/Shoulders

Had to move fast, wife wanted to go out for dinner. So had had very short rest periods between sets. Had a good workout though.

• 12 minute warmup on the stairmaster
• Bench Press - 1x8x240 1x8x270 1x8x290 1x6x310
• Cable flies - 1x8x160 2x8x200 1x8x220
• Military press 1x8x210 1x8x230 1x8x250 (My delts were blasted. I didn't have it in me for my forth set)
• Standing Shoulder raises - 1x8x100 1x8x120 1x8x130 1x12x140 (These felt good today)
• Rear deltoid high row - 1x8x260 1x8x280 1x8x300 1x8x320
• Shrugs - 3x10x410 1x18x410
• Neck extensions - 1x8x160 1x8x200 1x8x240 1x8x260

Washed up, and went to Ram's Head for a Ruben and a few carb loaded beers ;-P

Thurs - Legs

First, it seems I have lost a little weight. I didn't think I had but I weighed myself after supper and I am down to 265. Seems I have reached the tipping point. Now, as long as I can keep the strength we are in business. If today is any indication, I am doing ok ;-) I didn't feel like today was going to be a strong day, but it was. Only drawback was my shoulders and back were killing me so I split my squats with with a dip belt to get some of the weight off of my shoulders. Only drawback with that is you can't go very deep, but you can get to 90 degrees.

• Usual 6 minute warmup on the stairmaster (My favorite piece of cardio equipment)
• Squats - 1x8x310 1x8x360 1x8x410 1x8x430 (uncharted territory, my knees did not like this)
• Leg curls - 1x8x90 1x8x100 1x8x110 1x6x120 (I was actually pretty happy with these)
• Leg extensions - 2x8x220 1x8x240 1x8x250 (My legs were shakin! I felt weak like little girl after this)
• Calf raises - 4x20x410 on each leg
• Dead lifts - 1x8x360 1x8x380 1x8x410 1x8x420
  
• Cable crunches - 2x50x160 1x30x180 1x50x180 (I almost puked, and I'm not kidding)

Today rocked! Makes a guy feel like pillaging a village!

Wed - Rest

I was actually going to do legs today but I worked late and came home with a bad headache. It wasn't worth it to do a half ass workout. This will get me back into my regular routine. Anyway, 4 Advil and a Sudafed later I'm not feeling bad. Hope it warms up a little by Sunday. I would love to get out and throw for a while.

Tue - back and arms.

Well I had a surprisingly good work out considering we didn't get back from the airport until after midnight and I have to get up at 5:30 to get ready for work. I was fricken tired! Did the Tuna and rice thing today with some yogurt and banana snacks thrown in.

Todays drill:

• Machine crunches - 3x20x210 1x30x210
• Seated rows - 1x8x320 2x8x360 1x8x380
• Wide lat pulldown - 1x8x260 1x8x280 2x8x310
• Standing barbell curl -1x8x160 1x8x180 2x8x200 (my arms were blasted)
• Preacher curls - 1x8x60 1x8x80 1x6x100 1x7x100 (Ouch! no biceps left)
• French press - 1x15x100 1x8x160 1x8x180 1x8x200
• Rope pulldowns - 1x8x120 1x8x160 1x8x180 1x8x190
• Straight bar pushdowns - 1x8x160 1x8x180 1x8x200 1x4x200 Done! and I have nothing left in my arms.

Oh yeah, and the usual 6 minute warmup on the stairmaster.

Now a new pic for the week. I actually have abs working their way out. I have strange abs, they are big. Not in a good way. Like they stick out and are large. I mean it looks like I carry a lot of mid section fat like every other old guy but my mid section is actually quite solid. Fat lays on me like the gel on a gel bicycle seat. I hope they'll shape up a bit when I start burning the fat off. I guess I should be happy that they show at all at my age. Oh well, I think I will start kicking up my cardio in February and get the cutting going on.

Sunday - Bowflex and still resting.

Still resting, I probably won't get in another workout until Tuesday. You need a rest every once in a while. Although I don't think I'd call the last few days a rest. My little girl is a bundle of energy.

Ok, a couple people have asked me about the Bowflex. My wife got me a Ultimate 2 Bowflex with all of the extras for Christmas. The reason for that instead of a squat rack and a set of weights is two fold. First, I belong to Gold's gym and it's right next to work. Second, the only place I have for equipment at home is on the second floor of a 110 year old house. I don't want to test how well the place is built. The wife also wanted something to work out on. A couple of the guys I throw with gave it a pretty good review and I do like it, but I don't think you could drop the gym for one. It's nice to have something to workout on whenever you feel like it, and you can get a good workout. It is a different kind of workout however.

Pluses:

• Built like a tank (The Ultimate line is actually built like a piece of commercial gym equipment)
• Fast to move between exercises
• Smooth as silk
• Very adjustable

Minuses:

• The power bars are temp sensitive. As they warm up the resistance seems to go down.
• The weight settings are a little optimistic. Some things seem a lot easier, bench, squats, etc.. some harder preacher curl, leg extensions, etc... I did a lowtech test. I hung a 50lb dumbell off of the lat tower and hooked up 50 pounds worth of rods. It didn't bottom them out but it did take them almost all the way flexed. So to me it would seem you don't see the full rated weight until almost lockout. This isn't altogether bad, just different.
• It's no IRON!

I would recommend one to a friend, I think it's a good machine to have even if just to shake up your lifts. Being a cable based machine it really works all of your stabilizer muscles. If you focus on technique you can really get a lot out of it. It also nullifies the inertia effect you get with free weights. In some ways it will compliment your iron workouts. The progressive resistance is something you can't get with a straight cable stack. I'll give you an example:

1. Standing dumbell curl - weight is only at full resistance at 90 degrees. It's lighter at both the top and bottom positions. Lightest at full contraction where you are at your strongest.
   
2. Standing cable curl with weight stack - Constant resistance through whole range. You can only curl the amount you can get moving at your starting position.
   
3. Standing cable curl with Bowflex - It's lightest at start and gets progressively heavier as your muscle contracts. You can start with weights you normally couldn't get moving and really blast your arms at full contraction.

So if you combine a dumbell workout with a bowflex workout, your arms really get a full workout. Now there are some advanced dumbell techniques like 21's or assisted curls, but the Bowflex fits in as a nice supplement.

I would not snub the Bowflex as a training tool, anything different will make you grow. Your muscles need to be shocked. This thing will shock them if you have never used one, and it will make you stronger. Food for thought, I have watched some guys get quite big with only body weight exercises. I have belonged to a gym most of my adult life and when I get in a routine I do gain size and strength. This most recent routine has added more size and strength than anything else I have ever done. The scale and the pics don't lie. The only thing I have really changed was adding in a few long intense Bowflex workouts a week. I would like to think my muscles were in the "wtf?" mode, and that's what did it. I don't know. That's why I started this blog, so everyone can watch and give me their opinion.

I'm 40 years old now and have parts failing. I have a bad joint in my foot, a bum knee, arthritis, etc... all that crap that comes with age. The fact that I can gain muscle this quickly at this age is a blessing in itself. So if I can blame that on the Bowflex, it was worth whatever the wife paid for it. Short of it is, it is no free weights but I don't regret having it.

Hope that rambling helps anybody thinking about getting one. One last note, look at the Ultimate model if you can. I saw one of the other models at a equipment retailer (The Extreme 2) and although it also looked very well made it was not the same beast. Like I said earlier, the Ultimate is built like a piece of commercial gym equipment. Very heavy duty. I use the preacher curl attachment and the bench for my dumbell workouts.

Rest day, sorta.

Had to have my wife at the airport by 7am this morning and she will be gone until late Monday. That leaves me with my 2 year old daughter all weekend. If the next 3 days are going to be anything like today it looks like I'll have 4 days of cardio. That girl just keeps on going, and going, and......

I may try to get in some lifting on Sunday and Monday, but it may be sketchy.

On a side note, CVS had vitamins on sale buy one get one free. I now have a years worth of vitamin C. They had the 1000mg ones and some of the bottles were 100 capsules free bottles, bonus!

Thursday - Chest/shoulder

Well what a sucky day. I worked late, ate like crap, didn’t drink enough water, etc... I didn’t start working out until 8pm. I was already tired. I got in a good 90 minutes though, but it wasn’t my best by a long shot.

Diet today was 2 bran muffins, some sushi (spicy tuna), 7oz of straight tuna, 2 slices of pizza(bad, bad, bad), and 2 shakes. This is my second chest/shoulder day this week.

Here we go:

• Stairmaster - 12 minute warm up.
  
• Wide cable press - 10x220 10x260 6x280 8x250 (I love these, but was weak today)
  
• Wide cable flys - 8x160 8x180 8x200 8x220 (These felt good, did some dumbell flys too, but didn't record them)
  
• Military press - 8x200 8x240 8x260 8x270
  
• Standing lateral shoulder raise - 8x100 8x110 8x120 8x140
  
• Rear deltoid row w/strait bar - 8x240 8x260 8x280 8x300
  
• Straight bar shrugs - 4x8x410
  
• Neck extensions - 8x140 8x160 8x180 8x200
  

Overall, not a bad day. But I wasn't feeling too fired up this late in the day.

Now, a picture from today. Like I said, not too worried about the fat just yet. It's working it's way off, albeit slowly. I have deffinately added some beef compared to last year though.

Wed Leg day - Usually my rest day.

First I'll start with a weigh in. I don't know why nobody thinks I weigh
this much.

To be honest, that was just luck. I weighed myself before lunch this afternoon and it was 268. The scales at work are most likely more accurate than my home scale. I ate well today too. Lots of bran, a whole bowl of rice, a can of chicken, 2 shakes, etc... Finished it all off tonight with two venison burgers! mmmm mmmmm!

Ok, quick once over of how I train. I no longer do pyramids. I do one light warm up set followed by 3 progressively heavier sets. I go as heavy as I can to 8 reps but no more than 10. Always to failure. Sometimes I'll toss on an extra set if I'm not hurting enough. I also go heavy on the reps for my calves and abs. They seem to respond a lot better to that.

My workouts are long, usually around 1 1/2 to 2 hours. Once again, it works for me. I have lots of energy and recover pretty quickly. I've tried short intense workouts and I just don't gain or get that much stronger. With this routine, Mon/Tue/Thur/Fri, I have been adding
10 -20lbs to my lifts a week. I'm sure this won't keep going forever, but it's still going strong right now.

Ok, Legs:

• 6 minute warmup on the stairmaster
• Squats 8X280 8X310 8X360 8X410 8X410 (extra set, felt great)
• Leg curl 8X70 8X110 8X110 8X100 (My hams suck)
• Leg extension 8X210 8X220 8X220 8X240 (Nice and slow reps, man they hurt)
• Calf raises 20X410 both legs 20X410 each leg 15X410 each leg, 19/20X410 each leg (Left leg gave out after 19 reps)
• Back extensions 10X320 10X410 10X410 10X410
• Seated Ab crunches 20X140 20X160 20X180 25X200 (OUCH! I'll feel this in a couple days)

That about wraps it up. Knocked back a shake as soon as I was done and took a shower. Tomorrow is Chest and shoulder day. I'll try to get some pics. I was going to tonight but ran out of steam after the workout and didn't feel like it.

Initial measurements for the journal

These will be my starting measurements for this journal. Like I said, I'm already 6 weeks into my routine and have made some nice gains. I've added a full inch to my biceps and wasn't keeping track of anything else. Now I will try to keep a record. I will try to get a pic up post workout on Wednesday(legs) or Thursday(Chest/shoulder).

These are cold measurements, no pump.

• Neck - 18 1/2 in
• Chest - 49 1/2 in
• Bicep - 17 3/4 in
• Forearm - 14 in
• Thigh - 25 in
• Calf - 18 1/4
• Weight - 272 pounds
  

These are all target areas, so I should be able to track my progress pretty well. I am losing some fat too, so I may actually lose some size as I lean out. I have been holding in the 269-272 range for about 2 weeks now. I imagine I'll start dropping as soon as I build enough muscle to use all of the calories I take in. My diet is not changing yet. I'll reevaluate my diet if I start losing strength.

Diet and Supplements

Ok, today is normally a workout day but this is a screwed up week and I had to juggle days to get my 4 workouts in. Wednesday is my normal rest day, but today I rest. So I'll just skim over my diet and supplement plan. Very bare bones and not very strict.

Supplements:

• Multivitamin - High potency w/ Antioxidants and enzymes
• Ripped Fuel - Not for getting ripped though, just like the boost it gives me during my workouts.
• Liquid C-300 - Vitamin C
• L-Glutamine
• Optimum Nutrition Pre-load creatine complex - I actually use it "after" my workout not "pre"

• Whey Protein

That's it for the supplements, and I don't go too crazy. Most of the stuff is just a one time a day thing. The whey and creatine is used after my workout because it gets absorbed quickly. Other than that I'm a real food guy. I'll give you my staples:

• Steel cut oats
• bran muffins
• oat bran
• Tuna
• chicken
• long grain rice
• apples, bananas
• Pasta
• Yogurt, Milk

My diet is not set in stone but I do stick with my basics every day. It's a high protein/carb low fat diet of about 2500-3000 cals a day. I'll drop some of the carbs when I want to slim it down, but right now I'm not getting fatter and have packed on some lean muscle. I ended last season at around 250 and I am now up to 272 but have lost an inch off of my waist! So I will hang with this for a while and then cut down a bit before the games begin.