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.