TRAINING LOG -- Randy Wolken
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Topic: TRAINING LOG -- Randy Wolken
Posted By: Unbalanced
Subject: TRAINING LOG -- Randy Wolken
Date Posted: 9/13/10 at 9:19am
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Back in the gym about a month ago after an almost one year layoff. I had some back issues resurface while laying off, but a recent MRI let me know that it wasn't serious and can be managed easily with injections (yikes) and manipulation. I am at about 60% right now and concentrating on form and working with awkward objects at a park near my house on the weekends. EVERYONE IS INVITED to come by for a workout (you too , Duncan!) Ask Eklof or Boyd about it. I have a bunch of different torture devices that you might normally see at a warehouse gym and some I have made up myself. I have the tractor tires, sandbag/gravel bags, sledge hammer, keg, slosh pipes, farmers walk, etc. This weekend I built a yoke type device from an 2 3/8" by 8' galvanized fence post and hung weight plates with chains from an eye bolt at each end. Wow, it is heavy and unstable and very hard to grip for deadlifts and presses, you would love it. Also, we started cone agility drills... have you seen many fat guys doing these? I have the video to prove why we don't!! Anyway, I will be posting my gym workouts and the Saturday strongman workouts here looking for ideas, critiques and your wisdom. Let the trash talk begin!!
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Replies:
Posted By: Duncan McCallum
Date Posted: 9/13/10 at 9:40am
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Oh...it's on! ------------- The man in the arena. |
Posted By: kgb1
Date Posted: 9/13/10 at 3:27pm
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C'mon with your bad self! |
Duncan McCallum wrote:Posted By: Duncan McCallum
Date Posted: 9/13/10 at 3:36pm
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Ek, Remember what is best in life. Now imagine me, informing you, of that.
------------- The man in the arena. |
Posted By: Unbalanced
Date Posted: 9/14/10 at 5:04am
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Ok, here we go... in the immortal words of wisdom from Duncan
"pay attention, or you'll die out there"! I am a big Bill Starr fan, so here is the breakdown for last night at the gym for 5x5s. Bench -- warmup 2 sets of 15x135 5x185, 5x205, 5x225, 5x 275, 5x315 DB incline presses 5x70, 5x80, 5x90, 5x100, 5x 110 DB flat bench 5x75, 5x85,5x95, 5x105, 5x115 Triceps Skull Crushers 5x80, 5x90, 5x100, 5x110, 5x120 Rep out each set with 10 close grip presses Triceps extensions 5x40, 5x45, 5x50, 5x55, 5x60 Grapplers pushups with rope pull 3 sets Using strong bands, 40lbs chains, 1" rope 10 pushups with 40 lbs chain 10 pushups with 20 lbs chain 20 pushups with no chain Superset with pulling bands/rope to maxmum extension Felt pretty good, still struggling with bench press sticking points. Issues seem to start at about 2 boards off chest. Anyone have real success with boards to defeat the sticking point demon? Thanks for your input. |
Posted By: kgb1
Date Posted: 9/14/10 at 10:14am
Prison Sandwich, I look forward to you elevating the results of all involved. We start at 8 am sharp, so hopefully this isn't too early for you. Word is that you're a little grumpy in the morning until you've had your soy latte. KGB |
Posted By: Duncan McCallum
Date Posted: 9/14/10 at 11:07am
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Skinny caf orange mocha frappucino...don't get it twisted. And a gasoline fight. Saturday morning eh? Sounds like a gauntlet hitting the ground somewhere... ------------- The man in the arena. |
Posted By: Unbalanced
Date Posted: 9/15/10 at 4:38am
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Wow, Ek has come out swinging! I just want more folks to show up and have fun, but if throwing down the gauntlet gets that done... Also, your Nitsche moment today is... 'What is the sound of a gauntlet hitting the ground if no one is around to hear it"? |
Posted By: Unbalanced
Date Posted: 9/15/10 at 5:02am
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Tuesday 09/14/2010 workout --Still taking it easy, but the back is getting much better each day. Want to be at 100% by October 1st. Arms day. Got to work the bis and tris together on arms day. Love to intimidate the male cover model types with their spaghetti arms. BICEPS DB Curls 35x12, 40x12, 45x10, 50x10 EZ Curl Bar - Outside Grip 70x12, 80x12, 90x10, 100x10 EZ Curl Bar -- Inside Grip 70x12, 80x12, 90x10, 100x10 EZ Curl Bar -- Reverse Curls -- Outside Grip 70x12, 80x12, 90x10, 90x10 EZ Curl Bar -- Reverse Curls -- Inside Grip 70x12, 80x10, 80x10, 80x8 Preacher Bench Curl w/ EZ Curl Bar 70x12, 80x12, 90x10, 100x8 DB Hammer Curl on Preacher Bench 35x12, 35x12, 35x12, 35x12 TRICEPS Tricep Press Downs on Cables 12x130, 12x150, 12x160, 12x170, 12x185 Close Grip Bench Press 10x135, 10x155, 10x185, 8x225 Bench Dips 12x45, 10x90, 10x90, 8x90
Ran out of time and had to go home. Need to pick up the pace between sets. Overall, I had a great workout... Tried to make a phone call afterward and could not hold my cell phone up to my ear. Gotta love that pump!
Will rest tonight and then hit Back and Shoulders on Thursday, then rest on Friday in preparation for strong man training on Saturday morning.
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Posted By: Duncan McCallum
Date Posted: 9/17/10 at 2:03pm
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Randy Wolken...The Sasquatch!!! http://upload.wikimedia.org/wikipedia/en/6/60/Walter_Langkowski_.jpg"> ------------- The man in the arena. |
Posted By: Unbalanced
Date Posted: 9/20/10 at 5:26am
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[QUOTE=Duncan McCallum]
Randy Wolken...The Sasquatch!!! http://upload.wikimedia.org/wikipedia/en/6/60/Walter_Langkowski_.jpg"> |
Posted By: Unbalanced
Date Posted: 9/20/10 at 5:59am
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Saturday was another fun day in the park. Here are the medleys, some timed and others, well, let's just say that sometimes you don't want to know how long it took to complete these things. Warm up with Kettle bell swings -- 20kg through the legs for 50 reps Setting up field for events is like a mini workout in itself!
First Medley -- Timed -- 3 sets * Suicide Agility Drill through cones -- 75 feet * Braemar Stone Throw -- 21 lb stone -- minimum 22 feet * Weight Over Bar with 20kg kettlebell -- set at 11 feet * Farmers Walk with Hex Bar (185 lbs) for 100 feet * 50 foot sprint to 70lb. Sand bag and carry for 50 foot back to line Second Medley -- UnTimed -- weighted Vest (60lbs) -- 3 sets * Sledgehammer Tractor Tire -- 10x each hand, max effort * clean, press and throw keg (60 lbs) over bar (6 ft) from 10 feet away. *Farmers Walk -- hexbar loaded (225 lbs) for 100 feet * Sandbag (70 lbs) shouldered through obstacle course for 2 laps (approximately 200 feet) halfway change shoulders Third Medley -- Timed -- 3 sets * Agility Cone Drill (100 feet) * 45 lb plate pinch for 100 feet * Sit in Tractor tire and reel in tire-sled with 70 lb. sand bag in it for 50 feet with 3/4 inch rope Fourth Medley -- Timed -- 3 sets * Shoulder sand bag (70 lbs) for 100 feet * Reverse Tire-sled pull with 70 lb. sandbag for 100 feet * slosh pipe carry for 100 feet on zig zagging course Finished and then went home to watch the Joe DeFranco movie "Strong" for further motivation!
Tonight will be shoulders and back and I plan to run the rack from 60 lbs to 25 and back up to 60 for 16 sets for 160 reps with a one minute rest between the two runs for DB shoulder presses. More details to follow.
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Posted By: kgb1
Date Posted: 9/21/10 at 12:39am
| Looks like I missed a good time. I'll be back out on Saturday. I need to borrow the DeFranco movie sometime. |
Posted By: Unbalanced
Date Posted: 9/21/10 at 7:12am
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09/20/2010
Shoulders -- Back is getting better, almost 80% now. superset rack -- Seated DB Presses 65x10, 60x10, 55x10, 50x10, 45x10, 40x10, 35x10, 30x10, 25x10 25x10, 30x10, 35x10, 40x10, 45x10, 50x10, 55x10, 60x10, 65x10 DB Front raises 25x10, 30x10, 35x10, 40x10 DB Side Raises 25x10, 30x10, 35x10, 40x10 BB Upright Rows 12x95, 12x105, 12x115, 12x125 Back -- Lat Pulldowns -- Strict with no lean back and hold for a one count at bottom. 12x90, 12x100, 12x110, 12x120 High Row Machine -- 12x80, 12x90, 12x95, 10x105 Single Arm, Seated Rows with D-Handle 10x70, 10x80, 10x90, 12x100
Done for the night. Great workout. I liked the DB Press superset, but next time I will go heavier. Last set of 65 was too easy (shocked).
Tuesday will be chest and arms --
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Posted By: Unbalanced
Date Posted: 9/21/10 at 5:25pm
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09/21/10
Chest Warmup -- BB Flat Bench 135x15 BB Flat Bench -- 185x15, 225 x10, 245x8, 265x8, 275x6 DB Incline press w/ Fat Gripz 50x15, 60x12, 70x12, 80x10 DB One Arm Flat Bench W/ Fat Gripz 70x15, 75x12, 80x12, 85x10, 90x10 Biceps Warmup-- DB Curls 30x15 DB Curls W/ Fat Gripz 30x15, 35x12, 40x12, 45x12 21s with 70 lb EZ Curl bar Superset with 30 DB Hammer Curls W/ Fat Gripz 70x21_ 30x7, 70x21_30x7, 70x21_30x7 Went light tonight, have to get back injections tomorrow. A.M. FYI... Buy a set of Fat Grips, best $36 totals/shipping you will spend in a long time. By the end of the night, I could barely grip my water bottle. My hands were either numb or tinglng after using the FGz. My grip strength will go through the roof. Recommendation from the trainer of studs, Joe DeFranco in NJ. Tomorrow off for medical procedure and then back on Thursday for legs and triceps. Off Friday, Strongman on Saturday and throwing with the legends of Keller, Mark "super hero" Cannon, Duncan "maximus" McCallum and the gang on Sunday. Doesn't get any better for a weekend than that! |
Posted By: Unbalanced
Date Posted: 9/22/10 at 4:41pm
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09/22/2010
Ok, no fun at the gym today. I had 4 Facet joint injections in to my spine to relieve the pressure from arthritis in the discs. I refuse to admit getting older, but my body wants to speak now and then, so i give it a little me time and then move on. Warned away from the gym for 48 hours. Don't want to listen, but if I want to continue to keep my better half on my side, I can use the rest, I suppose. I will still do some stretching tomorrow. Strongman training on Saturday with an emphasis on mobility, speed and lactic acid resistance training. Will post the workout for anyone's critique as always and eapecially looking for input for additional training ideas for flexibility work. Hip flexors, hammies and lower back. |
Posted By: Unbalanced
Date Posted: 9/23/10 at 2:39pm
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You ever have one of those days when you feel like a super
hero with no car to lift off of somebody?? I cannot go to the gym because of the spine injections and I am going crazy. Feel like I am missing out on a great workout, so I grabbed my bands and did some resistance training on the couch and standing on them for hammer curls and bicep curls, reverse curls, etc. Told my better half that I was not putting any pressure on my back. I feel like an alcoholic sneaking a drink in a coffee cup or something. |
Posted By: Unbalanced
Date Posted: 9/25/10 at 12:58pm
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7:00 09/25/10
Strongman Training Looks like rain, but what is going to happen, I get a little wet? Gonna sweat anyway. Did not rain until 9:45, so the lifting gods smiled on us. Working agility drills and sprints in to regular heavy weight movements. Trying to push Lactate threshold through the roof. Following a theory that flys in the face of conventional wisdom that high lactate levels are signs of muscle fatigue and energy levels breaking down. High levels can actually be utilized as energy if you can push through them hard enough. Will let you know if this is true. Warm-up -- 20 - 30 minutes Trying harder to properly warm up. Jump Rope -- 10 minutes Shotput Drills --reverse overhead throw for 25 throws 70lb Sandbag carry runs -- 10 laps for 100 foot laps Light Beer Keg Split Jerks -- 15 reps First Medley -- 3 sets 250 lb tractor tire flips and sprints Tractor Tire (TT) Flip / Cone Drill Definition Flip TT once and reverse course to sprint to cone behind tire (4 cones set at 20 and 30 feet away from tire ). Run back to TT after touching each cone and start flip from other side and then repeat. 3 sets on each side for a total of 8 flips and 8 sprints each set. Second Medley 3 sets Agility Cone Sprint/ Stone Throw/ Keg Over Bar/ Sand Bag (SB) Shoulder Sprint Definition Suicide Cone Sprint (3 cones set at 15 25 and 45 feet) back to start and pick up stone to put braemar for a minimum distance of 22 feet, Sprint through sand volleyball court 150 feet to keg over bar set at 11 feet for push press over branch of tree and then sprint back to start to shoulder 70lb sandbag (SB) for 100 foot sprint. Third Medley 3 sets Agility Ladder/ Sledgehammer TT/ sprint for 100 feet/ Reverse TS drag Definition Wearing 60 lb. weighted vest. Run agility ladder lateral drills both directions. Then on to sledgehammer TT 10x L/R, sprint 50 feet to reverse TS drag with 70 lbs. in tire. Pull tire 50 feet in reverse. Warm down with Fat bar push presses with 180 lbs. Load everything up in truck. Rain began to fall at this point. Great workout, lactic acid levels raging, especially with reverse tire sled drags with sprints. I notice as each week passes that those levels are harder to attain, so I am assuming that I am pushing my thresholds higher. New exercise with agility ladder really pointed out to me how much work I have left to help create good communication between my meathead brain and my two left feet. But, I can see almost instant results from today. If any of this sounds fun to you, you are welcome to join us every Saturday typically at 8:00 at a park near my house. Let me know if you need directions and come out. You get in return what you put in to workouts like these. If you don't give each sledgehammer your best slam or don't sprint as hard as you can, or keep pulling the tire sled when you want to stop... you will not get the best results. These are workouts that you are in total control of what kind of results you will see. We have a blast and I love every part of it. |
Posted By: KiltBill
Date Posted: 9/25/10 at 1:09pm
| Wow, that looks like a great way to spend a Saturday. If I ever get out of Georgia heading west will look you up. |
Posted By: Joel Sim
Date Posted: 9/25/10 at 1:11pm
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I'm love'n these medley's. Stuff like that always gives me
a ears to ankles cleansing of weakness. ------------- |
Posted By: Unbalanced
Date Posted: 9/25/10 at 1:11pm
I will buy you breakfast afterwards! Welcome anytime. |
Posted By: Unbalanced
Date Posted: 9/25/10 at 1:30pm
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Sunday plans will be a chance to go throw with the North
Texas Heavies in Keller. Sounds like we will have everything except for caber. EXCITED to get some QUALITY throwing practice with some QUALITY guys and girls! |
Posted By: Unbalanced
Date Posted: 9/25/10 at 1:31pm
Ha Ha I don't know if I have more fun doing the medleys or dreaming them up! |
Posted By: Duncan McCallum
Date Posted: 9/25/10 at 1:34pm
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Randy, Will be good to see you tomorrow morning Hoss. We won't have caber, but trust me when I say Mark and I braved Noah's flood to find some, and boy howdy, did we ever. 3 25 footers and the Ladies challenge caber on my porch as we speak. Going to be some good times. ------------- The man in the arena. |
Posted By: Unbalanced
Date Posted: 9/25/10 at 1:41pm
Hey Dunc! wow!! Sounds great! It is funny, I find myself almost in accidents driving around when think I see something that could be a great training aid or throwing stone, caber etc. I pulled across two lanes of traffic the other day when I saw a huge cable spool tossed on the side of the road. Not sure what to do with it yet, but I am sure I will find some way to utilize it. See you in the a.m.. |
Posted By: kgb1
Date Posted: 9/25/10 at 1:54pm
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Wolk, The rain started as I got back to I-35 and kept raining until Josh and I left the AAC at 12:30. Looking forward to next week. KGB |
Posted By: Unbalanced
Date Posted: 9/25/10 at 2:10pm
It followed you this morning! |
Posted By: Unbalanced
Date Posted: 9/25/10 at 2:34pm
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Your opinion please!
Just occurred to me that my medleys, etc. are coming dangerously close to looking like they are CrossFit influenced, with sandbag sprints, agility drills, etc. Just to clarify, I am not a CrossFit devotee, although I don't want to disparage anyone who is. CrossFit has it's place, but not on my agenda at this time. I am still a devotee to packing as much muscle and power on my frame as possible. Heavy stuff rules!! With that said, I do want to be a seriously strong athlete who has a great deal of endurance, flexibility and explosive power. I am reading quite a bit about breaking the lactic acid barrier. I hate that burning feeling and the feeling that my legs and arms are made of cement. So, I am turning the lactic acid nightmare in to a positive experience. I am learning that lactic acid which is developed after the body uses all of it's glycogen energy stores, has the potential to develop energy stores from certain proteins that are developed from the process of reaching high lactic acid levels. Long story short, I am now viewing the lactic acid experience as a way to push my body to use a different fuel source for athletic performance, when I use up my glycogen stores. Here are some of the articles I am reading at the end of this post. I understand that when we throw, we have intervals of time between throws and don't really develop a ton of lactic acid in our blood streams, but I believe that if we can train our bodies to utilize lactic acid better that the end result will be more explosive power from fast twitch fibers that typically are the first to go after several events. Translation -- better caber and sheaf numbers at the end of the day. What do you guys think? Also, I just want to get through my tough workouts with energy left over and finish stronger. http://sportsmedicine.about.com/od/anatomyandphysiology/ a/LT_training.htm http://sportsmedicine.about.com/od/glossary/g/lactate_thr es.htm http://sportsmedicine.about.com/cs/exercisephysiology/a/a a091301a.htm |
Posted By: Unbalanced
Date Posted: 9/26/10 at 11:20am
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09/26/2010
Joined the North Texas Heavies for throwing practice this morning. Great practice as always. Lots of new faces and I look forward to getting to know them. Took a new thrower (Jonathan Prothro) with me as well and introduced him to the crowd. Jonathan had a great time and found out just how tough and fun it is to throw heavy things. Like me, he found out that throwing heavy things is a lot different than lifting them. Looking forward to seeing everyone at the Celtober Cowtown Throwdown. |
Posted By: Unbalanced
Date Posted: 10/01/10 at 3:17am
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I had a packed work schedule this week and did not get in to the gym until yesterday. Modified workout routine to hit a few areas I wanted to make sure I hit this week. Chest BB Flat Bench 135x15, 185x12, 225x12, 275x10, 225x15* One of my 2010 Goals is to hammer out 20+ reps @ 225 in one set. Incline DB Press 70x10, 80x10, 90x10, 100x10, 110x10 Tricep Pressdowns w/ straight bar on dual weight stack machine full stack +25 platex15, full stack + (2) 25 platesx12, FS + 50x10 Skull Crushers 90x12 and press out 12 reps, 100x12, press out, 110x12, press out. Ran the rack for bicep curls from 45 to 15 and back up to 45 for one long superset. short day today.
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Posted By: Unbalanced
Date Posted: 10/01/10 at 7:27am
| I am so Jonesing (sp) for some line drills tonight (NOT)! but the fun part will be that my girlfriend who happens to be a past All European shot and discus champ will be helping me with my form. She makes it look so easy. What can I do to help with my balance other than look like a retard on a BOSU ball? |
Posted By: BrittneyBoswell
Date Posted: 10/01/10 at 7:28am
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Yoga ------------- Highland Games - The drama is so high, because the stakes are so low. |
Posted By: Unbalanced
Date Posted: 10/01/10 at 7:35am
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Ok, in theory yes that is an option, but in real life, I am not sure I can see my 245 lbs bending in any direction except towards the dinner table. Do you really think that I could do yoga and if so, can you recommend a good place in Dallas/ Ft. Worth? |
Posted By: BrittneyBoswell
Date Posted: 10/01/10 at 7:39am
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Not saying you will be great at it,but I am saying if you want to ad some flexibility and balance to your wheelhouse this is the most accessible method. Every big box gym has a half dozen classes a week, and there are a ton of yoga studios in the area. Find one close to home and give it a try. If you prefer to try it at home I have a couple of videos you can borrow while you figure it out. ------------- Highland Games - The drama is so high, because the stakes are so low. |
Posted By: Unbalanced
Date Posted: 10/01/10 at 8:18am
| thanks I will check with my gym, LA Fitness to see when they have classes. Wonder if they hold classes in the dark!? ha ha |
Posted By: Unbalanced
Date Posted: 10/03/10 at 8:28am
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10/2/2010 & 10/3/2010 10/2/2010 -- Went to practice with the North Texas Heavies. Great practice as always. I will be volunteering for the Celtober Cowtown Throwdown while waiting for my back to heal. 10/3/2010 -- Warm-up -- Hammer Swings Jump Rope Kettle Bell Swings Shoulder Sandbag Run Forward Weighted Tire Sled Pull on Grass for 100 feet -- 3 sets 10#, 25#, 35# Reverse Weighted Tire Sled Pull on Grass for 100 feet -- 3 sets 35#, 45#, 55# First Medley -- 3 sets 10# Sledgehammer Tractor Tire 15x each side -- Flip Tractor Tire 5x Farmers Walk with 225 lb. for 100 feet Wolkenator Presses -- 8 ft. Galvanized Fence Post with weight suspended near end of post. 3 sets 15 reps 90, 180, 180 Second Medley -- 3 sets Weighted Yoke Carry -- 90 lbs. and 180 lbs for 100 feet, then load wheel barrow with sand bags and sprint for 100 feet. Finally, 45# Plate Pinch for 200 feet Shoulder 70# Sandbag -- Through Obstacle Course -- 3 sets Run thru sand volleyball court on cone course on Shoulder Bear Hug Sandbag to chest and walk quickly forward through cone course Shoulder Sandbag and reverse walk at quickly through cone course Shoulder Sandbag and do 10 wide stance squats Crucifix hold 10 lb plates for time |
Posted By: Unbalanced
Date Posted: 10/04/10 at 3:36pm
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Chest and 1 set for Triceps
Warmup -- VERY STRICT FORM -- Slow reps Barbell Bench Press w/Fat Gripz set 1 = 135x15 set 2 = 135x15 Copied and pasted workout from my lifting partners email, so the reps and weights are backwards. Barbell Bench Press set 1 = 12x185 set 2 = 8x205 set 3 = 5x225 set 4 = 3x275 set 5 = 1x300 set 6 = 3x275 set 7 = 5x225 set 8 = 8x205 set 9 = 12x185 set 10 =25x135 Incline Dumbell Press w/ fat gripz set 1 = 15x55 set 2 = 12x65 set 3 = 8x75 set 4 = 5x85 One Arm Dumbell Press w/ fat gripz set 1 = 15x65 set 2 = 12x75 set 3 = 8x85 set 4 = 5x95 Dumbell Floor Press w/ fat gripz set 1 = 12x65 set 2 = 8x75 set 3 = 5x85 set 4 = 3x95 Skull Crushers set 1 = 12x80 set 2 = 12x90 set 3 = 8x100 set 4 = 8x110 |
Posted By: Unbalanced
Date Posted: 10/05/10 at 5:02pm
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10/04/2010
night off-- enjoyed sushi with a business partner. Back in the gym tomorrow for heavy night of back and shoulders, then Thursday for arms blasting. Strongman on Saturday with excessive soreness planned for Sunday. |
Posted By: Unbalanced
Date Posted: 10/06/10 at 5:38pm
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Just for fun --- One arm BB snatch 1x95 and 1x135 Randys Arms Blaster Workout Warmup Rope Pulley Curls 2x15x100 21s with superset of reverse curls 3x21x70_3x12x60 Incline curls 3x12x35,40,45 Front Smith Machine Shrugs 3x12x275,315,365 Rear Smith Machine Shrugs 3x12x185,225,245 bb curls 3x12x90,100,110 Hammer Curls 3x12x45,55,60 Tricep Pressdowns 3x12xstack+25,+50,+50 Close Grip Bench 3x12x185,225,225 Reverse one arm tricep pressdowns 3x12x70,80,90 Superset Medley Burnout Shrug Machine, Curls, Rope Kick Backs Go from one machine to the next for one set of 12 reps each for 3 sets |
Posted By: Unbalanced
Date Posted: 10/11/10 at 3:00pm
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10/09/2010
Strongman workout day Overhead keg throws -- between folks working out, warm-up to max effort backwards overhead as high and far as you could throw it. Keg weighed 50 lbs. 15 minutes Cushing Tire Drill -- Flip 250 lb tire and then sprint to cone and back to flip tire. 5 sets 5x 135 Power cleans and sprint for 100 feet 5 sets Tire Flip with Jump through -- Flip tire and jump through tire and return to flip tire. distance 50 feet for 5 sets Farmers Walk with Backward Tire sled drag -- Walk with FW implements weighed in at 135lbs each for 50 feet, sprint to tire sled loaded with 135 lbs and pull backward 50 feet for 5 sets. Nice sets geared to cardio and explosive lifts. Will need to get a heavier tractor tire. The 250 lb one is now too light. Can easily flip it with one hand now. Will need to look for a 500 lb. tire. |
Posted By: Duncan McCallum
Date Posted: 10/11/10 at 3:07pm
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I have one...you are welcome to it Randasaur. ------------- The man in the arena. |
Posted By: Unbalanced
Date Posted: 10/11/10 at 3:11pm
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10/11/2010
Chest and Tris Flat bench Warm-up with bar-- concentrating on form 135x15 225x12 275x6 300x3 315x1 Flat Bench Flys 45x12 50x10 55x10 One Arm Flat Bench DB Press 85x12 95x10 100x8 110x5 Incline DB Bench Press 85x12 90x12 95x12 105x10 Tricep Press Downs with straight bar 200x15 225x15 250x15 250x15 Tricep DB Extensions 40x12 45x10 50x10 Power Rack horizontal bar pull ups with Feet elevated 3 sets x 10 Easy workout -- still sore from Saturday and had to break out the wrist wraps for mental confidence. Wrists are really sore from grip exercises. |
Posted By: Unbalanced
Date Posted: 10/11/10 at 3:24pm
Cool, let's talk about it on Saturday! Excellent news. I am really stoked! |
Posted By: Unbalanced
Date Posted: 10/13/10 at 7:44am
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10/12/2010
Shoulders and Arms Warm-up HC 135x5, 155x5, 175x5, 195x5 One Arm DB Presses 55x12, 60x12, 70x12, 80x10, 85x10 YTW on incline bench 15x10, 20x10, 20x10 DB Front Raises 25x12, 30x12, 40x12, 45x10 DB Lateral Raises 25x12, 30x12, 35x12, 40x10 Seated BB Press 135x12, 155x12, 175x12, 185x12 Arms 21's straight BB with Fat Gripz (real grip killers) 70, 80, 90, 100 Reverse Curls 70x12, 80x12, 90x12, 100x10 Hammer Preacher Curls with Fat Gripz 30x12, 35x12, 40x12, 45x12 Concentration Curls 25x15, 30x12, 35x12, 40x12 Triceps Tricep Extensions using tricep rope on BB in squat rack. using pegs down from top of squat rack 2 pegs down x 12 3 pegs down x12 4 pegs down x10 4 pegs down x10 Close Grip Push-ups BWx20, BW+40 lbs of chainx12, BW+20lbs of chainx10 Burn out on push ups superset BW +40 lbs chain to failure, BW + 20 lbs chain to failure, BW to failure Good night overall. I want to focus on Oly lifting for the off-season and also train grip. Oly is tough for me. I need to improve my raw strength and that seems like the best path to resolve that.
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Posted By: Unbalanced
Date Posted: 10/13/10 at 7:57am
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10/13/2010
Weighed in tonight @ 236 lbs. Weight when I went on the one year sabbatical =225 Weight when I started training again= 250 I am going in the wrong direction. I was happy with the earlier weight gain and got to my goal of 250. If I am honest with myself, I should probably get back down to 225 and take off some of this ill gotten weight I received via Blue Bell Triple Chocolate. Tehn time to put the quality stuff on from plenty of MEAT and clean carbs. I am still keeping Saturday as my cheat day. Gotta have that Whataburger every now and then. |
Posted By: Unbalanced
Date Posted: 10/30/10 at 11:20am
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Started GOMAD training today. Definitely helps if you drink
Chocolate Milk, YUM! |