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 :-(

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.

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!

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.

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 - 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.

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.

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

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.

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.

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.