TRAINING LOG: Andrew Kanzig

Thought that I would start keeping track on here,
since everyone else seems to do pretty well with it. 
Here is my first entry.

1/24/11

Hang Cleans - 135# set of 10 for warmup,
185/3x5, 215/2x3, 135 with declining ladder of reps
10/8/6/4/2/1.  Finish with 135 for set of 10.

Calf Raises - 310# 4 sets of 15

One-handed dumbell snatch - 55# 3 sets of 5
with each hand, 60# 3 sets of 5 with each hand.

Weighted crunches - 155# 6 sets of 20

Cardio on exercise bike - 30 mins, increase
resistance (level 5-10) every 5 mins, 9.5 miles.

Looking forward to tomorrow's day of shoulder work,
hip flexor work, and possibly some jammers. 

1/25/11

First day log was rough, had an impact on my second day.

Seated iso shoulder press - 100 x 10, 150 x 10, 190x10, 240x10, 280x4, 190x10

Lateral Raises - 25'sx10, 35'sx10, 45'sx10, 25'sx10

Caber Curls - 110x10, 140x10, 160x10, 200x10

Weighted Crunches - 155, 4 sets of 20

Medicine ball twist-n-throws - 8 lb ball, 3 sets of 10 to each side while trying to break the damn ball.

Exerbike - 20 mins, increase intensity every 5 mins.

Not a bad day, got a good workout in, kinda hard to do sometimes when you are getting off of a 12 hour shift and then working out after being up all night.

Will be concentrating on chest/upper back/abs/cardio for next post. 

To be honest, don't trust myself with standing press.  Had Birmingham Hip Resurfacing (partial hip replacement) about 3 years ago.  Has some instability when I stand and press, tends to shift around a little bit and cause some pain in there.  I like doing standing presses, just waiting for my hip to catch up with the rest of my body is all.  Preparing for the games is helping make it stronger though, so in another month or so, will be standing.

Lots of throws in on Saturday with everyone at the Houston offseason extravaganza.  Got em all in with exception to heavy hammer and caber.  Long day of throwing.  Good to get to know everyone a little bit.  Taking Monday off due to getting cellulitis from two bug bites I acquired in Houston.  On ATB's so all is good.  Back into the gym on Tuesday.

2/9/11

No one really at the gym, kinda quiet.  Had a nice little workout.

Hang cleans - 135/3X5, 185/3X3, 135/3X8.

Hammer strength incline press - 90/2X15, 180/2X10, 270/2X5, 90/1X15

Shot throws braemar style, threw 12 or so, all consistent, working on getting base wider, using more legs/blocking hard.

Ab crunches - 140/4X20

20 mins on exercise bike at 20 mph/6 miles.

Had to get home, ice storm here in Denton.  Keeping workouts simple, focused, high intensity, short bursts/explosions.

Andrew- just remembered I was gonna get u some fast(er) feet stuff'
Now, be smart w. your hip.
D.O.T. drill
jumprope
one legged rdl's
very short agilities - maybe 5 yards - be smart and careful - foward, backwards, hi knees, carioca, skip, hops ,etc.

lift some one legged stuff - lunges, step ups.
Good luck!
Train smarter not harder - we ain't no spring chickens!

2/11/11

Mixed up day at the gym, wanted to focus on flat bench and some auxillary lifts, threw some open/braemar.  Worked on some line drills for light weight with a 30 lb dumbell.

Flat Bench - 135/1x25, 185/3X10, 225/8, 6, 4, 2, 1, 4, 185/2X10 (rest on chest and explode up, cocentric phase.)

Threw OS and BS, bout 20 or so throws, still working on widening base and blocking hard at end.

Rode exercise bike for 30 mins.

Lat pulldowns - 160/1X10, 190/1X10, 200/1X10

Alt dumbell curls - 35's/3X10

Line Drills with 30 lb weight, working on staying low in first spin, driving out with second and pulling hard with weight out in front.

Abs - 140/4X20.

Going to bed, been up since 5 pm on 2/10/11.  Later all.

 

2/15/11

Dead Lift Pulls, first time with this exercise - 135/10, 185/5, 225/3, 275/3, 315/3, 365/3, 405/2, 135/10.

Neutral grip lat pulldowns (slow) - 160/8, 175/8, 190/8

Calf raises - 330/3x20

abdominal crunches - 140/20, 155/20, 170/20

carioca footwork drills, 5yds, down and back 3x5.

Recumbant bike, 20 mins, 6.2 miles

Thought that the dead pulls would be much worse.  Started to lose my grip towards the end, will use straps next time.  Hip held up well considering the last time that I did anything near a deadlift was soph yr of college ('95).  Looking forward to another good lift day tomorrow mixed in with some stone throw practicing.

Hey Andrew, sleep occasionally!

You're putting in some great work.  ( "

Did some throws practice with Brittney today.  Worked on OS/BS, LW, LH.  Ended up PRing all of my throws.  Working well on not hopping into my second spin on LW, and not following the hammer around with my head on LH.  Only used one blade boot on left foot today, helped me get a little more torque and still getting used to using them (the leaning back part is still foreign to me and still feels uncomfortable).  Gearing up for the NTKG next weekend.  Must get some more throws in before then. 

Was off from gym last couple of days, got sick unfortunately.  Kept it light with upcoming games this weekend.

2/23/11

Push Press - 135/3X8

Leg Sled - 225/4X20

Ab Crunches - 155/3x20

Calf Raises - 375/3x20

30 mins cardio on bike, HR 145 max, 9.2 miles.

Threw OS/BS with indoor shot about 10 times.  Felt really good, getting a good block now, really helps the push.

2/28/11

Warmup on exercise bike 10 mins.

Flat Bench - 225/10, 8, 6, 4, 2, 1  185/10

Cable crossovers - 40/10, 60/10, 80/10

Calf Raises - 300/3x10

Leg extensions - 110/10, 125/10, 140/10

Weighted Crunches - 155/3x20

Eliptical trainer - 20 mins incline 5, resistance 6

Recumbant Bike - 20 mins

Upping the cardio for a few weeks, then back hard to the weights.

3/4/11

10 min Bike warmup

Hang Cleans - 135/3x5, 185/3x3. 205/3x3, 225/3x3, 135/8. 135/3 (with press)

Calf raises - 390/3x15

Dumbell snatch/WOB movement - 55/3x3 each arm.

Weighted Crunches - 170/3x20

Eliptical trainer - 10 mins

Recumbant bike - 20 mins.

Almost had to unleash my inner Hulk on some folks, a group of 7, who were using the squat rack for curls, and only using the Oly bar to do it.  Almost though about using my bar as a lance and just jousting  through them........................................................ ............................................................ ............................................................ .................

Andrew, all you had to do was lumber up and LOOM at them for a minute. My guess is they would have gotten the point and slunk away.

Anyways, did a lot of 12 oz and 16 oz curls at the North Texas Irish Festival.  I know this doesn't count, but was better than working out that day!