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 ;-)