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 :-)