Training Log: Mark Howard

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   Ran yesterday - 4 miles and did a bunch of core work.  Decided to stop running before lifting.  I used to think it helped me but lately it hasn't been the case.  

Today
Hang clean - 5 x 135, 5 x 155, 3 x 3 @ 175
Deadlift - 5 x 5 @ 185, 225, 255 (3 sets)
Front squat - 3 x 8 @ 135 -  wanted to add these back in, been a while but felt relatively smooth

Abs - 5 x 15 leg raises, 5 x 30 bikes, 5 x 40 secs for side and front planks

Shoulder rehab - 3 x 20 @ 20/10 for internal/external rotation, 30 I's, W's and T's on a swiss ball

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Owls63 Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 8/21/09 Location: United States Status: Offline Points: 153	Post Options Post Reply Quote Owls63 Report Post Thanks(0) Quote Reply Posted: 5/22/13 at 10:13am
	Ran yesterday - 4 miles and did a bunch of core work. Decided to stop running before lifting. I used to think it helped me but lately it hasn't been the case. Today Hang clean - 5 x 135, 5 x 155, 3 x 3 @ 175 Deadlift - 5 x 5 @ 185, 225, 255 (3 sets) Front squat - 3 x 8 @ 135 - wanted to add these back in, been a while but felt relatively smooth Abs - 5 x 15 leg raises, 5 x 30 bikes, 5 x 40 secs for side and front planks Shoulder rehab - 3 x 20 @ 20/10 for internal/external rotation, 30 I's, W's and T's on a swiss ball
	I swear to God I'm going to pistol whip the next guy who says, Shenanigans.

Owls63 Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 8/21/09 Location: United States Status: Offline Points: 153	Post Options Post Reply Quote Owls63 Report Post Thanks(0) Quote Reply Posted: 5/29/13 at 10:18am
	Today was supposed to be yesterday but a baby with an ear infection foiled those plans. I got to spend the day with the little guy but it kind of killed any workout plans I had. Oh well, life happens. No more running before legs but running before upper body is just fine. 5k - 23:45 - great run, needed it. Helps set the tone for the workout Dumbbell push press (no lockout at the top to save my shoulder) - 5 x 5 @ 35 (2 sets), 45 (3 sets) - thought I would give these a shot and see how my shoulder felt. So far so good Upright rows - 5 x 5 @ 65 (2 sets), 85 (3 sets) - Wide grip rows - 3 x 8 @ 90 one armed rows - 3 x 8 @ 50 Close grip rows - 3 x 8 @ 105 Pronated curls - 3 x 8 @ 50 Combo hammer curls/supinated curls - 2 x 32 @ 25/20 Abs - 100 plate twists w/35lb plate - 50 in each direction, 3 x 20 weighted crunches, bikes - 3 x 80 Want to throw tomorrow but have a ton of stuff to do before a wedding this weekend. RISCOT is in a couple of weeks and I have to find the time to throw. I can't expect to just show up and have things go my way.
	I swear to God I'm going to pistol whip the next guy who says, Shenanigans.

Owls63 Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 8/21/09 Location: United States Status: Offline Points: 153	Post Options Post Reply Quote Owls63 Report Post Thanks(0) Quote Reply Posted: 6/04/13 at 10:13am
	New mantra....do what you have time for. I think this is how it's going to be for a while. Kid and school take up a lot of time. Just gotta keep plugging away. Today - Throws - Braemar - 16ish throws, LWFD - 12ish throws. Working on timing and positioning. Didn't feel too bad. Best throws were mid 50 which is good for me. Lifting - Only had a little bit of time so did what I felt is the most important lift for me. Hang Cleans - 5 x 135, 5 x 155, 3 x 5 @185 Abs - 5 x 15 - leg raises, 5 x 60 - bikes
	I swear to God I'm going to pistol whip the next guy who says, Shenanigans.