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. 

And for some odd reason, don't have that issue with hang cleans, etc.  Maybe because the muscle groups are engaged more during that exercise and tightened?  Either way, will be getting back to the standing press.

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.

Finally back to training after getting rid of the cellulitis.  Not a great first day back, but better than the alternative.

Push Press

135 2 sets of 10, 155/3 sets of 5, 185/2 sets of 5, 205/2 sets of 5, 225/2 sets of 3 (failed on last rep.), 135 2 sets of 8.

Lateral raises

35, 45, 55 for sets of 8 each

High Row pulldowns

90, 110, 130, 140 for sets of 10 each arm.

Gym was so busy could not get to anymore exercises because of most people half-ass working out while talking on their cell phones.  Did some throwing prior to and the end of my workout.  Did LWFD, was a damn joke, should've left it at home.  Could not get any footing due to recent snowstorm in TX making everything mushy.  Threw OS indoors with indoor shot.  PR'd about 3 out of 10 throws, was happy about this.

Hopefully I can get to the gym at an earlier time tomorrow so I can use the equipment that they have there.

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.

2/10/11

Lighter day, worked in some "pretty muscles" work.

one handed snatch - 55/3X8

Leg press - 225/4X25

Leg Extension - 155/10, 170/10. 185/10

Calf Raises - 350/3X20

Preacher curls - 140/10, 150/10, 160/10

Dips, 3x8

Ab crunches - 140/5x20

Need to take my ass to sleep!

Thanks Mike.

RDL=Romanian DeadLift?

Will start incorporating some of these tomorrow.  We will see how I feel in the morning after taking care of a very large patient that I have had at work for the past couple of nights, killing my back moving him around.  Don't think that I have done a DOT drill since probably '97, haha.  Take care, hope to see you at NTKG.

Andrew

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.

2/13/11

Rushed workout today, had to be at church at a certain time.

Push Press - 135/1x10, 155/1x8, 185/2x5, 205/2x5, 225/2x3, 245/1xmiss.

Lateral Raises - 35/40/45 each for set of ten.

Rode bike for 30 minutes of cardio

Will get back after it the next day, only had 1 hr and 10 mins to get this one done.

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.

2/16/11

Flat Bench - 135/25, 185/2x10, 225/3x8, 245/4, 225/2x8, 185/10, 135/20

Rope Tricep Pulldowns - 140/10, 160/10, 180/10.

Incline Hammer Strength Press - 90/15, 180/10, 230/8, 270/6.

Abdominal Crunches - 155/3x20 very slowly.

Chest flys (machine) - 200/10, 250/10, 300/10.

Exercise Bike - 20 mins/6 miles.

Must, go, to, bed.

Hey Andrew, sleep occasionally!

You're putting in some great work.  ( "

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.

2/24/11

Really worn out.  Had to do 20 mins of CPR on a guy at the end of my shift.  Cut into the gym time cuz gotta go back tonight, need sleep.

Bench - light

Machine Preacher curls - light

tricep pushdowns - light

Crunches - light

15 mins on bike.

If you have never done CPR for 20 mins, then you might not understand how tired your arms get.  NIGHT!

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.

3/2/11

Warm up - 10 mins Eliptical, grade 5, level 5.

Machine leg press - 300/10, 330/10, 360/10, 390/10, 405/10

Lateral Raises - 25/30/35-sets of 10

One-legged RDL (much harder than I thought they would be) 20/2x20, 25/1x10 each leg.  WOW. 

Push Press - 135/8, 185/2x3, 225/1, 205/2x3, 185/3, 135/5.

Weighted crunches - 155/170/185 - sets of 20 each

Exercise bike - increase resistance 6/7/8/9 every 5 mins for 20 mins.

Eliptical - grade 5, level 5 - 10 minutes

Pretty good workout, really focusing on cardio for now.  Getting some good lifting in as well, feeling pretty good, maybe get to do standing squats here soon.

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........................................................ ............................................................ ............................................................ .................

Forgot to post some stuff, here is last two days

3/7/11

Threw LWFD and LH

Not too bad on distances, trying to help a newbie (more new than myself) get a start, working line drills and single, double slow winds (which I needed to work anyways).

3/8/11

Hammer Strength Incline press - 90/2x10, 180/2x10, 230/2x10, 270/2x10, 320/4, 370/3.

Leg Press - 180/10, 270/8, 320/8, 410/6, 490/6, 540/6

Trcep pushdowns - 160/4x15

Caber curls - 140/3x10

40 mins recumbant bike - increase resistance every 5 mins, 11.9 miles.

Threw some OS with indoor shot, legs and shoulders were dead, got some decent throws in, nothing glamorous, but still working braemar technique, getting power position cleaned-up and working to continue to block harder at the end.

Need to make myself more accountable, decided to start posting to my training log again.  Here it goes:

Flat Bench - 135/2x5, 185/3x5, 225/3x5, focusing on moving weight quickly and explosively, when touches to chest, pow!

Core Crushers - 95#, 3x5 to each side.

Lateral raises - 35/5, 40/5, 45/5, 50/5

Abs - 4x20

Did some free throw shooting afterwards to loosen up.  Always seems to get the "deadness" out of my upper body after a workout.  Need to seriously think about investing in a Tendo Power Factor unit.  Will be working on some hammer and stone throws indoors for tomorrow.  Going to try to alternate one day lift, one day throw, vice versa.

7/24/11

Practice with Duncan, Mark, Nick, and Kyle.

Braemar style OS - went pretty well, still need to work on driving forward with my back foot and blocking harder.

Sheaf - once we got the uprights up (which took a little while to get a fairly tall sheaf tower up with only 5 people) practice went well.  Threw mostly 20 pound sheaf, made a PR of 26', just missed 28'.  Threw the 16 a couple of times, lost a bet to Duncan that I would be the first to top out the 36 foot tower, lost miserably mind you, should have tried this first before throwing the 20.

WOB - still working on getting that good pull, extending up high and straight, letting go at the top of the movement, not out in front.  Had the height on 13, but no dice.  For some reason, being 6'9" should allow me to dominate at this, but just not getting it where I need to, must be a timing thing.

Overall a good day.  Looking forward to a couple of weight days in the gym and another throwing day this week, maybe 2.

[/QUOTE]

Fully understand.  I'm only 6'3", but I have the arms and legs of someone that is 6'7".  
[/QUOTE]

I know what you mean, my reach is like for someone over 7 feet tall, I think that the shorter muscles are easier to make explosive.  In proportion, to get my body looking like some of the guys smaller than me that out throw me (i.e. humongous thighs, shoulders, etc) I would weigh somewhere in the neighborhood of 400-425 lbs.  I just cannot handle that weight with my crappy joints, so trying to keep it lean.  I go 350 now, just can't imagine adding another 75 lbs.  Insane!