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