43 years old   6'  235 pds  

5-10-10

Squat- 135x5  225x3  315x3  405x1 500x1 405x3

Hip Snatch- 95x3 135x3 155x3 135x3

close grip bench- 135x5 185x5  225x3 275x3 315x3 275x3

calf raise- 3 sets 20 reps on leg press x 4 plates per side

walked dog 20 mins

Ken, when you are doing reps with the hip snatch, are you catching the bar on your legs or are you letting it drop to the ground?

Welcome to the training log board! It is a motivator to get out there as you know others are watching your progress.

I'm just catching it on my legs. I just started doing them after I saw them on one of Craig's youtube video's he posted.

Well I've been reading this board for awhile but was kind of embarrassed to put my numbers up, their are some strong fellas on this board.

But I figured what the hell I'm only competing with myself and it's a good way to monitor progress and get some new ideas on training.  

ken crum wrote: I'm only competing with myself and it's a good way to monitor progress and get some new ideas on training.

EXACTLY!

Welcome aboard.

5-14-10 

push-press- 95x5 135x5   155x3  185x1  205x1 225x1 185x10

Hammer shrug machine- (1plate per side)x12   2pltsx12 3pltsx12   4pltsx12   5pltsx12

dumbell hammer curls- 30x6  40x6  50x6 60x6

hammer machine crunches- 3 sets x 15 reps

hyperextensions- 2 sets x 10 reps

walked dog 20 mins

5-15-10

6-7 - stone puts braemar   4- open -glides

4-5-  throws 28 wfd

3 -caber tosses

3 -42pd wfd

4-5 - 42pd wfh

Still sore from comp. on sat. Threw crappy but good enuf for second in masters. Still rusty after a year off from competing.

Just going thru the motions today 5-25-10

squat- 135 x6  225x6   225x6   225x6

hip snatch- bar x6  95x6   95x6  95x6

close grip bench- 135x6  225x6  225x6   225x6

calf raise- 3 sets

walked dog 20 mins

Duncan McCallum wrote: ken crum wrote: I'm just catching it on my legs. I just started doing them after I saw them on one of Craig's youtube video's he posted. Well I've been reading this board for awhile but was kind of embarrassed to put my numbers up, their are some strong fellas on this board. -> Dude, you're a monster. But I figured what the hell I'm only competing with myself and it's a good way to monitor progress and get some new ideas on training.   -> Word up on that!!!  If you aren't getting better, you're getting worse!

ha ha ..I wish I was a monster ! thanks, tho.

Yep, I refuse to give up on strength just cause I'm getting older.

5-28-10

8-10 braemar stones

4- 28 wfd

4-42 wfd

2-3-light hammer winds

walked dog 19 mins

5-29-10

Push press- 95x5  135x3   185x3   225x1   185x5

dumbell hammer curl- 40x8  50x8  60x8

barbell shrug- 315x10   365x10  415x10

incline situps- 1x20  1x20  1x20

5-31-10

squat-  135x5  225x5  315x3  405x3   405x3   405x3

hip snatch- 95x3  135x3  135x3  135x3

close grip bench- 135x5  185x3  225x3  225x3  225x3

calf raise - 4 sets x 20 reps

walked dog 17 mins

6-03-10

push press- 95x6  135x6 155x5  185x3 225x1  185x10

hammer machine shrug- 225x10 315x10 405x10 495x10

dumbell hammer curl-30x8  40x8 50x8 60x8

weighted machine crunches- 3 sets x 20 reps

walked dog 23 mins

06-08-10

bodyweight increase from 235-241 over 4 week period

probably due to less days in gym and training heavier

(or it could be that they just opened a Happys Pizza by my house and they have awesome chicken  ribs and fries)

squat-  135x5   225x3  315x3  405x1  500x1

hip snatch- 95x3  135x3  155x3  165x2 (missed third rep) CRAP

close grip bench-135x5 225x3 275x1  315x1  325x1

calf raise -4 sets x 20 reps

6-09-10

20# braemar stone puts- 5 throws

42# wfd- 4 throws

28# wfd- 6 throws

200# each hand farmers walk- 60 feet with one turn at 30 '(lame)

220# atlas stone - 4 loads

First time in over ten years doing strongman events !!! I need to practice..badly. I felt old after todays practice.

walked the cattle dog 21 min's

6-11-10

standing overhead press- 95x6  135x6  155x6  185x9

dumbell hammer curl- 40x8 50x8 60x8 70x6

barbell shrugs- 225x10 315x10 365x10 415x10

incline situps- 3 sets x 20 reps

walked dog 22 mins

6-12-10

6-8 - braemar stones

6-8 - 28# lwfd

4 - 42# wfd

4 - 16# hammers 

6-19-10

Highlander comp Jackson Ohio

22# braemar  30' 5

42#wfd  36'6

28#wfd 61'

42#wfh  17'

caber-1st   2:00 11:00 12:00

farmers walk- 200# 19 ' (pathetic) no grip

 2" axle press 185#  3 reps

Hussafelt stone - 2nd place

1st place masters

Did ok in highland events but sucked big time at strongman events

6-22-10

squat- 135x6  225x6  225x6  315x6  405x6  405x6

snatch grip high pulls- 135x5  155x5  185x5  205x5

dumbell hammer curls- 40x6 50x6 60x6 70x6

hammer shrug machine- 225x10  315x10  405x10  405x10

calf raise -  4 sets x 20 reps

walked dog 18 mins

6-25-10

seated shoulder front press(smith machine) 135x6 135x6 185x6 225x6 245x6  275x5

dumbell laterals- 30x6 40x6 50x6 60x6

close grip bench- 135x6 185x6 225x6 275x4

tricep pushdowns- 70x10 90x10 110x10 130x10

incline situps- 3 sets x 20 reps

walked dog 22 min's

6-26-10

8- braemar stones

8- 28 wfd

3- 42 wfd

3- 16 hammer

4- 56 wfh

6-29-10

squat-  135x6  225x6  315x6  405x6   455x3

snatch grip high pull-  135x6  155x6  185x6  225x6

dumbell row- 115x6  130x6

hammer machine shrug-  315x10  405x10  495x10

dumbell hammer curl- 40x6  50x6  70x6  65x6 

calf raise- 4 sets x 20 reps

walked dog 18 mins

7-02-10

seated front press (smith machine) 135x6 185x6 225x6 275x5

close grip bench- 135x6 225x6  275x3  275x3

dumbell laterals- 40x6  50x6 60x6

tricep pushdowns- 57x10  72x10  95x10

hammer crunch machine- 3 sets x 15 reps

hyperextensions- 2 sets x 10 reps

07-06-10

squat- 135x6  225x6  315x6  405x4  315x6  225x6

snatch grip high pull- 95x6  135x6  185x6 185x6  135x6

hammer machine shrug- 225x10  315x10  315x10  225x10

dumbell hammer curl- 30x6 40x6  40x6  30x6

calf raise- 4 sets x 20 reps

walked dog 15 mins

7-06-10

stone puts- braemar -6

stone puts- glide -4

42 wfd- 7-8

atlas stones- loaded five stones- 150-250

walked dog 25 mins

7-13-10

seated front press (smith machine)- 95x15  135x12 185x10  225x10 185x10

close grip bench- 135x10  185x10 225x8  185x10

speed reps for both above exercises. working on explosivness.

dumbell laterals- 30x10  35x10  30x10

tricep extensions (rope)- 40x10 50x10 50x10 40x10

conc. curls- 30x10 35x10 35x10 30x10

incline situps- 3 sets x 20 reps

7-16-10

squat- 135x10  225x10  315x8  405x8  315x8

snatch grip high pull- 135x8  185x8  225x8  185x8

barbell shrug- 225x10  315x10 405x10  455x10

dumbell hammer curl- 40x8  50x8  60x8  50x8

hyperextensions- 3 sets x 10 reps

calf raise- 4 sets x 20 reps

walked dog 20 mins

Decided to lighten up the training weights for a few weeks and add a few more reps / sets. Still only weight training two days per week.

throw 1-2 times per week

7-19-10

seated front press (smith machine)- 95x15  135x10  155x10 185x10

                                                      225x10 185x10

close grip bench-  135x10  185x10  225x10  185x10  135x10

dumbell laterals- 25x10 30x10 35x10 30x10 25x10

tricep pushdowns- 70x10  80x10  80x10  70x10

dumbell curls- 30x10  35x10  35x10  30x10

incline situps- 3 sets x 20 reps

walked dog - 20 min's

more volume and less rest between sets

7-20-10

overhead stone throws- 4

braemar- 6

glide-  6

42 wfd-  6

42wfh- 6

walked dog 20 mins

7-22-10

knee was a little inflamed / sore from throws practice so decided not to squat today

Snatch grip high pulls-  95x6 135x6  185x6 225x6  185x6 135x6

reversre grip lat pulldowns- 120x8  150x8  180x8  210x8

barbell shrugs-  225x10  315x10  365x10  315x10  225x10

barbell curls- 95x8 135x6  135x2

(felt pull in left bicep on second rep) stopped set. This is my bicep that was torn before and was unable to be repaired (muscle tear from tendon). Feels like it might be a slight tear !!! Ice and anti-inflammation med's..will see if there is any bruising.

incline situps- 3 sets x 20 reps

walked dog 23 min's

7-26-10

Small amount of bruising on inside of biceps. Will be back in gym on Tuesday to see how it feels. Good thing it's not my throwing arm.

MJurkoic wrote: Ken, were you doing curls from the squat rack?  : )

As a matter of fact I was ! But it was at our Police Dept. gym and no one else was in there....so hopefully I'm exempt from the squat rack / curl rule.

7-27-10

seated front press (smith machine)- 95x15  135x12  185x12  225x10

                                                     185x10  135x12

dumbell laterals- 20x12  30x10  40x10  30x10  20x12

close grip bench- 135x10 185x10 225x10 185x10 135x10

tricep pushdowns- 70x10  90x10  110x10 90x10 70x10

incline situps-  3 sets x 20 reps

bicep felt ok..trained relatively light.

7-30-10

squat-  135x8  225x5  315x5  365x3  315x5  not feeling the squats today  ..knee still a little sore

snatch grip high pulls- 95x5  135x5  185x5  225x5  185x5

dumbell rows- 130x5  145x5

hammer shrugs- 315x10 405x10 495x10

hammer curls- 30x6 40x6  50x6  60x6 ....bicep feels ok

calf raise - 3 sets x20 reps

walked dog 23 mins

8-05-10

squat-  135x6  225x5  315x5  405x5  315x5

snatch grip high pull -95x5  135x5  185x5  225x5  185x5

shrugs- 315x10  405x10  495x10

dumbell hammer curls- 30x6  40x6  50x6  60x6

calf raise-  3 sets x 20 reps

08-09-10

Standing overhead press-  95x5   135x5  155x5  185x5  205x3

close grip bench- 135x5  225x5  275x5  295x3 

incline situps- 4 sets x 20 reps

8-10-10

6 -overhead stone throws

6 -braemar stones

6 -glide stones

8- 42 weight for dist

6- 42 weight for height

walked dog 20 mins

8-11-10

squat-  135x5  225x5  315x5  405x5  405x5

snatch grip high pull- 95x5  135x5  185x5  225x5  225x5

calf raise- 4 sets  x 20 reps

8-16-10

standing overhead press- 95x5  135x5  155x5  185x5

close grip bench- 135x5  185x5  225x5  275x5

shrugs-  225x10  315x10  405x10  405x10

dumbell hammer curls- 30x6  40x6  50x6   60x6

incline situps- 3 sets x 20 reps

calf raise-  4 sets x 20 reps

Walked dog 20 mins

Didnt push anything as have comp on saturday.....rest and relax and eat up to comp..

8-17-10

8- 28 wfd

4- 56 wfd

4- caber

8- 42 wfh

walked dog 20 mins

8-21-10

Blueberry festival highland games

16 # open stone- 34'8  braemared it

28 wfd- 53' something - pathetic

42 wfd- 36' something ....again not to good....  weight throws are off this year

22# hammer- 72'

caber- 3:00 oclock  85  85

42' wfh- 17' 6  not bad  tied a pr

16# sheaf-  26'

1st place in Masters

8-28-10

Mich Ren Fest comp. competed in the open am class...ugh !!

Only two attempts per event

56 for height- 13'6  tied for first

30 pound braemar- 28' 8 - 4th

caber- 75 degreees 3rd place as only two athletes turned it

56 for distance-  ugly ! fouled 1st attempt. Only one spin on second  attempt just to get mark..20 feet something.... 9th pathetic

16 pound open stone- 35' 8 braemared it ..7th I think ..out of gas

Masters athletes had a good showing as there was a tie for third by Mark Meyerhoff and Dale Gehman both in their 40's  and I ended up in 5th or 6th out of 16 ..not sure on final place.

Starting new training program today bodybuilding specific for 16 weeks- Bodyweight = 244  goal = 220

I know it probably wont be useful to anyone on here but I'll be posting anyway, I'll be curious to see what happens regarding my strength levels ? 

9-06-10

Smith machine incline bench press- 135x12 185x12 185x12

pec-dec- 85x15 100x15 100x15

cable crossovers- 20x15 25x15 25x15

dumbell shoulder press- 40x12  50x12 60x12

dumbell laterals- 20x15 25x15 25x15

reverse pec-dec- 70x15  70x15

tricep machine pushdowns- 70x15  70x15

tricep rope extensions- 35x15  35x15

tricep pushdowns- 50x15 50x15

ab's- machine crunches- 2 sets x 20 reps

hanging leg raises- 2 sets x10 reps

stationary bike -10 min's -treadmill 10 min's

Ken, Let me be the first to welcome you (back) to the "220lbs Club"! I eagerly wait your return...it is lonely down here!

Danny Bradley

9-08-10

leg extn's- 50x20  60x20  70x20 80x20

leg curl- 50x20  50x20 50x20 50x20

leg press- 2plt's per side x20  4plts x20  6x20  4x20

seated calf- 1plt x20 (2plt's x10 1 plt x 15) drop set

calf raise on leg press- 2 plts per side x30  2 plts x30

walked dog 20 min's

Wild Irishman wrote: Ken, Do you do stiff-legged deadlifts?

Yes...When I'm training like I am now I'm always switching exercises. I'll use them occasionally.

9-10-10

Chins-bodyweight- 1 x4   1x4  1x4 

dumbell rows- 100x12  100x12  100x12

low pulley rows-v-bar- 120x12  140x12

lat pulldowns- 120x12  140x12

pulley pullovers- 35x15  35x15

hammer machine shrugs- 225x15  315x12  315x12

dumbell curls- 25x12  30x12  35x12

machine curls- 50x15  50x15

cable crossover curls-  15x15 20x15

ab's -machine crunches- 2 sets x 20 reps

hanging leg raises- 2 sets x 10 reps

walked dog 20 min's

A little more info-

In 1990-1991 I competed in two bodybuilding shows. I want to see if I can attain similar shape 20 years later.

Also I am working on a personal training certification...and am looking to start my own training business with my son. I would like to have some before after photo's in my portfolio for clients to observe. I would like to compare them to my early photos and include them along with my powerlifting strongman and highland games info and photos.

There's a method to the madness ..I hope. If all goes according I'll be back to strength training two days a week in January.

9-14-10

bodyweight-239

incline press-smith mchn- 135x12  135x12 185x12  185x12

barbell row- 135x12 185x12 185x12

shoulder press-smith mchn- 135x12 185x12  185x12

hammer mchn shrugs- 225x15 315x15  315x15

tricep extn's rope- 30x15  35x15  35x15

cable x's curls- 15x15  20x15  20x15

crunches- 3 sets x 20 rep's

walked dog 20 min's

light workout have comp. in Ky on sat. 

9-18-10

Comp. at Ren Fest in Eminence Ky

16#stone- 35 +

42 # wfd- 40'+  (pr)

28 wfd- 58 +

16 # hammer- 84

caber- 11:45 x 3

42 wfh- 17

16# sheaf-  27  (pr)

Threw at a lighter bodyweight....(238) hit 2 pr's

but hammer was way off ..usually throw in low 90's ??? Oh well still a good day with the pr's

9-21-10

smith mchne front press-  95x15  135x12 185x12 225x12

close grip bench-  135 x 12  185x12  225x12

barbell row- 135x12  185x12  205x12

mchne shrugs- stack x 15 x 3 sets

tricep rope extn's- 40x12 x 3 sets supersetted

dumbell hammer curls- 30x12 x 3 sets supersetted

incline situps- 3 sets x 20 reps

trained upper body with a few sets ..taking it easy as have a comp. on saturday  

9-25-10

weight over bar comp. demo

16# sheaf - 25'

42# wob- 17'

Scarecrow Highland Games 10-02-10

16# stone- 35'6

22# braemar stone- 29'9

28 wfd- 50'11

caber-85

42 wfh-15' (broke both cross bars - event ended at 15)

pretty bad numbers... but I'm going to blame it on the cold and rain...and setting up and running the hybrid comp. and highland games

10-05-10

incline bench (smith) 135 x 15  155 x 15  185 x 15

incline dumbell fly- 30 x 15  35 x 15   40 x 15

seated shldr press (smith) 95 x 15  135 x 15  185 x 15

dumbell laterals- 20 x 15  25 x 15  30 x 15

close grip bench- 135 x15  155 x15  185 x 15

rope tricep extn's-  40 x 15  40 x 15  40 x 15

10-07-10

chins- bdwt- 1x5  1x5

hammer machine row-135x15 225x15 275x15

low pulley row-120x15 140x13

pulley handle pulldowns- 55x15 70x15 70x15

pulley pullovers- 35x15  35x15

barbell shrugs- 225x15  275x15

hammer dumbell curls- 30x15  35x15 35x15

cable curls- 35x15  35x15

pulley x curls- 15x13 15x13

hanging leg raise supersetted with hypers- 3 sets x 10- 15 reps

walked dog 19 mins

10-11-10

incline smith press- 135x10  185x10  225x12

pec-dec-100x15  115x15

cable crossovers- 30x15  30x15

seated smith mchn front press -135x12 185x12 225x8

dumbell laterals- 25x12  30x12

reverse pec-dec- 85x15 100x15

tricep pushdowns-50x15 57x15 65x15

mchn pushdowns- 50x15 57x15 65x15

rope extn's-35x15 40x15 40x15

crunch mchn-3 sets x15 reps 

hanging leg raise- 2 sets x 12 reps

walked dog 24 mins

10-13-10

leg extn's- 50x20   90x15  100x15

leg curls- 50x15  70x15   90x15

leg press- 3 plates per side x15  4plt's x15   5plt's x15

smith mchn squat- 225 x 15

calf raise- 3 plt's x 20 x 3 sets  2plt's x 20 reps drop set

walked dog 23 mins

10-15-10

hammer machine rows- 135x12  225x12  275x12  315x12

one arm mchn rows- 45x12 70x12  70x12

low pulley rows- 140x12  160x12

pulley handle pulldowns- 70x12  90x12

pulley pullovers- 50x12  70x12

shrugs- 225x12  275x12  275x12

hypers- 2 sets x 10 reps

dumbell hammer curls-25x10 30x10 35x10

mchn curls- 50x12  60x12

cable x curls- 15x15  15x15

rope curls- 30x20

10-18-10

smith incline press- 135x12  185x12  225x12

pec-dec- 100x15  115x15

cable x's- 15x15  15x15

smith front press- 135x12 185x12  225x12

dumbell laterals- 25x12  30x12

reverse pec-dec- 85x15  85x15

tricep pshdwns-50x15  65x15  72x15

mchn pdwns- 50x15  65x15

rope extn's- 42x15

mchn crunches- 3 sets x 12 reps

walked dog 20 mins

10-20-10

leg extn's- 50x30  90x20 110x20

leg curls- 50x20  70x20  90x20

leg press- 3 plt's per side x20  4plt'sx20  5plt'sx15

smith squat- 225x20

calf raise- 4 plt's x 20 reps x 3 sets  3 plt's x20 (drop set)

walked dog 20 min's

10-22-10

hammer mchn pulldowns- 1 45 per side x15  2 x12   2+25x12

rvrse grip pulldowns- 120x15 140x15

low pulley rows- 140x12  160x12

pulley pullovers- 50x12  50x12

shrugs- 225x15  295x15  295x15

dumbell hammer curls- 30x12  35x12  40x12

mchn curls- 50x15  60x15

cable x curls- 20x12  20x12

walked dog 18 mins

10-25-10

b.w.= 235

incline smith press- 135x12  185x12  225x12

pec-dec-100x15  100x15

cable x's- 20x15  20x15

shldr press (smith)- 135x12  185 x12  225x10

dumbell laterals- 25x12  30x12

rvrse pec-dec- 100x12  100x12

tricep pdwns-50x15  65x15  65x15

mchn pdwns- 60x12  60x12

rope pdwns- 25x12  30x12

mchn crunches- 2 sets x 20

incline situps- 2 sets x15

walked dog 23 min's

10-27-10

smith squat- bar x15 135x15 185x15  225x15  275x15

leg press- 5 plates per sidex15  6 plt's x15

leg extn's- 90x20  110x20

leg curl-70x20  90x20

calf raise on leg press mchn- 150x20 210x20 (250x20 210x20 150x20) drop set

walked dog 21 mins 

10-29-10

chins-bdwt- 1x3  1x4

low pulley rows- 160x12 180x10

rvrse grip pulldowns- 140x12  160x12

rows on chest press mchn- 110x12 130x12

pulley pullovers- 50x12  50x12

hammer mchn shrugs- 225x15  315x15  315x15

dumbell hammer curls- 30x12 35x12  40x12

mchn curls- 60x12  70x12

rope curls- 30x12  30x12

mchn crunches- 2 sets x 20 reps

incline situps- 2 sets x 20 reps

walked dog 17 min's

11-01-10

smith incline press- 135x12  185x12  225x10

pec-dec- 110x15   115x15

cable x's- 20x15  20x15

front press smith mchn- 135x12  185x12  225x10

dumbell laterals- 30x12  30x12

rvrse pec dec- 100x15  100x15

tricep pdwns-65x15  72x15

trcp rope extn's- 25x20  30x12

incline situps- 2 sets x 20 reps

walked dog 25 min's

11-04-10

hammer row machine- 1 plate per sidex15 2pltsx12 3pltsx12 3plts+25x10

low pulley rows- 180x12  200x10

lat pulldowns- 180x10 200x10

pulley pullovers- 50x12  50x12

shrugs- 315x15  315x15

hypers- 2 sets x 15 reps

mchn curls- 70x15 90x15

dumbell hammer curls- 35x12  35x12

cable x curls- 20x15  20x15

walked dog 22 min's

11-08-10

chest press mchn- 110x15  150x15  190x15  210x12

pec-dec- 100x15  100x15

cable x's- 20x15

shldr press mchn- 90x15  130x15  150x12

dumbell laterals- 25x15  25x15

rvrs pec-dec- 100x15

tricep pdwns- 65x15  72x15

rope extn's- 30x15  30x15

incline situps- 2 x 20

rope crunches- 35pds x 1 x 40 reps

walked dog 22 min's

11-12-10

hammer mchn pulldowns- 1 pltx15  2pltsx12 2plt+25x10  3pltsx10

low pulley rows- 180x10  195x10

lat pulldowns- 180x10  195x10

pulley pullovers- 80x15   80x15

nautilus mchn shrugs- 225x15  315x15  315x15

hammer curls-35x12  40x12  45x12

cable curls- 30x15  30x15

mchn curls- 60x15 60x15

incline situps- 2 x20

broom twists- 2 x 50

walked dog 19 mins

bodyweight 233..need to add more cardio or get stricter on diet..goal 225 by Jan.

11-15-10

incline smith- 135x10  185x10  225x10  255x8

pec-dec- 120x15 135x12  135x12

chest press mchn- 90x12  90x12

cable x's- 50x15  50x15

trcp pdwns-100x15  120x15  140x15

mchn pdwns- 100x12  100x12  100x12

crunches 2x20

rope crunches- 2 30

walked dog 18 min's

11-17-10

leg extn's- 50x20 70x20  90x20  110x20

leg curl- 40x20 60x20  80x20

smith squat- 275x15

calf raise- 225 x20 x 3 sets

walked dog 22 mins

11-20-10

hammer row machine- 1pltx15  2pltsx 12  2plts +25x12  3pltsx10

low pulley row- 220x10  260x8

rvrse grip pdwns- 140x12  180x10

pulley pullovers- 50x15  65x12

shrugs- 275x12  325x12  325x12

hypers- 2 x20

hammer curls- 30x12 40x10 50x10

mchn curls- 70x12  90x12

cable x curls- 20x12  20x12

incline situps-2x20

rope crunches- 2x20

walked dog 20 mins

11-22-10

chest press mchn- 90x15  130x15  170x15  210x8

pec-dec- 115x15  115x15

cable x's- 25x15  25x15

shldr press mchn- 90x15  110x12 130x10

dumbell laterals- 25x15  25x15

reverse laterals- 20x15  20x15

tricep pdwns- 65x15  72x15   80x15

rope extn's- 30x15  42x12  42x12

mchn crunches- 2x20

rope crunches- 2x 25

stationary bike- 10 mins  treadmill- 10 mins

walked dog 20 mins

11-24-10

hammer mchn row-  1pltx15  2pltx12  3pltx12  4pltx10

low pulley rows- 220x10  260x10

lat pulldowns- 180x10  220x8

pulley pullovers- 65x12  65x12

dumbell hammer curls- 30x12  40x12  50x12

mchn curls- 90x12  110x12

rope curls- 35x12  35x12

crunches-2 x20

rope crunches- 2x20

walked dog 18 mins

11-27-10

smith squat- bar x15  135x12  225x10  315x10

leg press- 4 plates per sidex10  6 plt'sx10  7plt'sx10

leg curl- 110x10  130x10

calf raise- 210x15  320x15  320x15

walked dog 27 min's

11-29-10

incline smith- 135x10  185x10  225x10  255x8

pec-dec- 150x15 180x15

cable x's- 50x15  50x15

tricep pdwns- 100x15  130x15  150x15

trcp mchn- 100x15  100x15

rope extn's- 70x15  70x15

mchn crunches- 2 x 20

crunches- 2x15

walked dog 21 min's

12-02-10

squat- 135x10  225x10  225x6  275x5  315x5

leg curl- 50x10  70x10  90x10

dumbell lunge- 35 x 10 x 2 sets

calf raise- 225 x15 x 3 sets

walked dog 20 mins

Duncan McCallum wrote: Biceps on fire much?  Well done!  I would have tapped at machine curls...

Ha Ha ..Thanks...Well that's it for awhile tho...done with the bodybuilding volume stuff for now...started back into some what heavy training this week. 2 training days a week for the next few months.

Smith shldr press- 95x6 135x5  185x5 225x5 245x5

dumbell laterals- 30x6  40x6

close grip bench- 135x5  185x5  225x5  245x5

dips- bodyweight x 6 x 2 sets

trcp pdwns- 80x6  95x6  105x6

incline situps- 2x 20

rope crunches- 2 x20

walked dog 20 min's

12-09-10

squat- 135x10  225x5  315x5  365x5  405x5

seated good mornings- 95x5 135x5 155x5 175x5

lat pulldowns- 210x5  230x5  255x5

shrugs- 225x10  315x10 405x5 495x5

dumbell hammer curls- 50x5  60x5  70x5

calf raise - 135x10 225x10  225x10

crunches-2x20

incline situps- 2x15

walked dog 23 mins

12-14-10

close grip bench- 135x5  185x5  225x5  275x5

seated front press (smith)- 135x5  185x5 225x5  255x5

dumbell laterals- 40x6  40x6

dips- bodyweight x6 x 2 sets

tricep pdwns- 95x 6  120x6  140x6

mchn crunches- 2x 25

walked dog mins

bodyweight finally back under 240..237 today

12-18-10

deadlift- 135x3  225x3  315x3  405x3  405x3

dumbell row- 115x6  130x6  145x6

shrugs- 405x10  495x10

hypers- 2x10

dumbell hammer curl- 50x6  60x6  70x6

mchn crunches- 2x20

walked dog 20 min's

12-20-10

seated front press (smith)- 135x5 185x3 225x3 275x3  295x3

close grip bench- 135x5 185x3  225x3  275x3  295x3

dumbell laterals- 40x6  40x6

dips- bodyweight + 45 x6  bdwt+70 x4  bdwt+45x4  bdwtx6 (drop set)

tricep pdwns- 100x6  120x6 120x6

crunches mchn- 2 x25

walked dog 18 mins

Jason Cherry wrote: You motivate me, Mr. Crum

Really ?  Why ?  I'm just a old guy trying to hang on a little ..lol

12-24-10

squat- 135x3  225x3  315x3 405x3  465x2

seated good morning- 135x3 155x3  185x3

lat pulldowns- 220x5  240x5  260x5 (stack)

shrugs- 315x10 405x10 495x5

hammer curls- 50x5  60x5  70x5

mchn crunches- 2x20

calf raise on leg press mchn- 230x20  270x20  310x20

walked dog 24 mins

CraigGallo wrote: hey kenny in a year we can car pool to meets together. so i know what u mean about old.

We can carpool now bro...we just will be competing in different classes.

12-28-10

standing press- 95x3  135x3  155x3  185xx3  205x3

close grip bench- 135x3  185x3  225x3  275x3  295x3

dumbell laterals- 40x6  45x6

dips-bodyweightx 15 x 2 sets

tricep pushdowns- 160x6 200x6 200x6  (double  pulley stack)

incline situps - 2 x25

broom twists

walked dog 24 mins