TRAINING LOG: Jamie Michener

After reading through a few of these logs, ya'll have inspired me. So here is the start of my log. I must say up front that I am NOT a fan of weight lifting and never have been, used to skip out on those sessions when I played football in high school.
Anyway here it goes, the numbers in () are the weights or reps that I did when I started this beginners workout about 4 weeks ago, the numbers next to them are the current numbers. I have been doing these on Monday, Wednesday and Fridays.
Friday Feb. 18 2011
Push ups                                          (10) 15
Dumbbell fly's 22 LBS in each hand        (10) 15
Crunches        & ;nbs p;         & ;nbs p;         & ;nbs p;         & ;nbs p;  (10) 15
Skull crushes  (45Lbs) 65 Lbs         &am p;nb sp;         &am p;nb sp; 10
Dumbbell rows  22 Lbs in each hand       (10) 15
Barbell curls  (45 Lbs) 65 Lbs         &am p;nb sp;         &am p;nb sp;   10
Lunges  22 Lbs in each hand         &a mp;n bsp;          10Left & 10 Right
Alternating dumbbell press 22Lbs         & amp; nbsp;  (10) 15
Deep squats, no weight                                  10
Plyometric jumps Squat jumps                      10
                       Split jumps                        10
                       Hurdle hops                       10
Side raise  22 Lbs each hand                  (10) 15

I do each of these in a somewhat quick order to help keep the heart rate up, after the side raise I start over again and do a total of 3 sets. Last night was the first time adding the Plyo's, man did they kick my butt. Did I mention that I am 6-0 tall and weigh 290 Lbs with a pretty big beer belly, and am 50 years old. I know that this is nothing compared to what most of you guys do, but hey ya gotta start somewhere.

Cheers mates

 

Oh what a week this has been, way behind in my workouts.
Saturday afternoon I did get in a little throwing pratice but not as much as I had hopes to be able to.
Sunday was a rest day, but in hind site it should not have been.
Monday 2-21 a hell of a day, no morning workout or evening lifting workout.
Tuesday  2-22 AM did my Monday evening workout:Push ups 12(x3); dumbbell fly's 15(x3); Crunches 15(x3); skull crushers 10(x3); dumbbell rows 15(x3); barbell curls 65lbs 10(x3); lunges  L & R 10(x3); Alt dumbbell press 15 (x3); deep squats 10(x3); Plyo's- squat jumps 10(x3) split jumps 10(x3) hops over hurdle 10(x3) Side raises 15(x3)
Tuesday evening 20 min lite jog
Wednesday 2-23 AM 20 min lite jog
Wednesday 2-23 PM same work out as Tuesday morning but I added leg lifts 10 for 5 seconds (x3)
Thursday AM 2-24 15 min jog then sand bag porting for 10 min. and 10 deep squats with sand bag, 15 min jog finish up.
I have a question about squats and knee noise that I well ask in the training thread.

Cheers mates

This evening
push ups
crunches
leg lifts
dumbbell fly's
skull crushers
dumbbell rows
side raise
alternating dumbbell press
lunges
curls
plyo jumps
squats w/ 65 lbs front and back
Wow I can't believe what a difference moving the bar from the front to the back makes. was doing 10 front and back squats and during the second set of front squats I think I might have pulled my left Hamstring, 7 inches or so above the knee on the outside of the thigh is were the pain is. Got ice on it for now. Finished all the upper body work but cut out the leg work during the third set. Hopes its not to serious, no pain when I walk and just a little going up the stairs.
 

Why are Monday's so hard to workout on?
Last night I just couldn't get myself going, no matter how much positive self talk I tried, was just in a slump.
Tonight though is another story
1/4 mile lite jog to warm up the body then I slammed through  my workout routine of 3 sets, increasing the number reps on  push-ups; crunches; skull crushers;side raise and fly's.
I felt great after I finished.

Cheers mates

3/17
light run for about 20 mins. with a couple of sprints mixed in

3/18
AM run with sand bag 5 laps around the driveway. and a couple of sprints again

PM
regular lifting routine but did hit it a little better than Wed.
Hang Cleans
10 at 65 lbs
10 at 85 lbs
7 at 95 lbs

squats
5 at 65
5 at 85
5 at 95, this last set gave my legs a good burn.
all else was same as Wed the 16th. this is my last lifting workout since next weekend is Iron Thistle, going to run and work on my spins the rest of the week.
3/19
light run in AM for about 20 mins.

This morning after I updated, my wife and I went out and ran for about 45 mins. I did 4 laps with the sand bag and added some plyo sand bag jumps did 2 sets of 10. They kicked my butt. just finished about 50 practice open throw's, can only get up to around 65 -70 % anything above that and I lose control of my body and foul out of the box.

Thanks Bill I'll check out those vids.

Cheers mates.

Iron Thistle was great, now I got some PR's to try to beat. So back to work
AM a good hard run with the sand bag, 5 laps total time about 30 mins.
PM had to work late so I did a Tabata thrusters with 22 lb dumbbell in each hand. Damn that was hard and my leg are still weak two hours later.

AM run with sand bag 5 laps

PM
Push-ups 15 x 3
dumbbell flys 22 lb 10 x 3
crunches 30 x 3
Skull crushers 65 lbs 10 x 3
curls 65 lbs 10 x 3
dumbbell rows 22 lbs 15 x 3
hang cleans 85 lbs 10; 95 lbs 10 x 2
front squats 85 lbs 5; 95 lbs 5 x 2
dumbbell press 22 lbs 15 x 3
side raise 22 lbs 10 x 3
plyo's 30 touches x 3

Saturday 4/2/11
AM a good run and some stretching
PM a little throwing practice, mostly open stone. I got the spin going good but need to work on landing in a good power position, I am leaning way to far forward when ready to to throw.

Sunday 4/3/11
AM a good run with the sand bag, my knees areally hurting today and am not sure why.

Cheers mates

Am going easy this week as have my second games tomorrow. Arkansas Scottish Festival.
Have been working on my spins most evenings this week, am getting better, best HFWD so far 24 feet. A hell of an improvement over the 18 feet seven inches I threw at Iron Thistle.
Should be able to put up a couple of new PR's.

Cheers mates

What a crazy last 2 weeks it has been. On the 14th I went to see my doctor about a sinus infection and had him look at my elbow, he ruled out tennis elbow and said that I must have strained or possibly torn something (he named it but I don't remember). it is still sore and I fell it most when I extend my lower arm out to the lock out point.
I have been running just about every morning and increased my distance and started sprinting up the hills (x2) and 1 sprint on level ground, total run distance is about 3/4 of a mile.
This week I bought an elbow support brace and last night hit the weights, when I first started this thread I mentioned that I was not a big fan of weight lifting. Boy has my attitude changed since then, when I first got started last night it hit me how much I had missed lifting these last two weeks. I'm hooked!
4/27 AM run
4/27 PM
push-ups 15x3
dumbbell fly's 22# 20x3
crunches 30x3
skull crushers 65# 15x3
good mornings 65# 10x3
overhead squats 65# 8x3
dumbbell rows 22# 20x3
alt. dumbbell press 22# 20x3
side raise 22# 15x3

4/28 AM run 3/4 mile with 2 uphill sprints and 3 laps with sand bag.

4/30 AM
Ran 9/10 of a mile with 3 sprints and sand bag 3 laps around circle drive, it was a nice run as my wife ran with me.

Hope to get in a little throwing tomorrow.

Cheers mates

Thanks for the kind words kiltbill, the support sleeves help a lot, the elbow is much better but still a little pain but not bad. My left knee is what is really bugging  me now, I cant seem to get it to pop anymore when I do deep squats. Its kind of funny to see me start my morning runs, I look like a cripple for the first 100 yards or so, then I guess the joint gets lubed up and feels a little better but still hurts.

5/2 AM
run 9/10 mile with 3 sprints and 2 laps with the sand bag (a very wet sand bag from all the rain)

PM
not time for a normal workout as I had an American Legion meeting tonight, sssooooo
tabata thrusters with 22# in each hand
my legs still feel like jello

cheers mates

5/4
AM- run 1 mile with 4 sprints. Legs hurt like hell (thighs) from the Tabata workout Monday night. I wonder if running each morning is hurting my recovery after that workout?

PM
Push-ups 15x3
Dumbbell Flys 20x3
crunches 30x3
skull crushers 15x3
Good mornings 10x3
Military press 15x3
Dumbbell rows 20x3
Alt. Dumbbell press 20x3
side raise 10x3

Not sure why but the side raises were killer tonight, was all I could do to get in 10 each set.

The wife and I are looking very closely at the V-diet, pretty costly though, but I am sure its worth ever penny.

cheers mates

5/7 AM
ran 1 mile with 4 sprints and 2 laps with the sand bag
Throws practice:
15 open stone
5 BR
15 light hammer
broke my WFD and WOB rig so am making a new tomorrow.


Cheers mates