TRAINING LOG: Jamie Michener
Printed From: Nasgaweb
Category: Nasgaweb Forums
Forum Name: Training Logs
Forum Discription: This forum is for sharing training logs with the community.
URL: http://www.nasgaweb.com/forum/forum_posts.asp?TID=11688
Printed Date: 3/26/26 at 2:23pm
Software Version: Web Wiz Forums 10.11 - http://www.webwizforums.com
Topic: TRAINING LOG: Jamie Michener
Posted By: captjamie
Subject: TRAINING LOG: Jamie Michener
Date Posted: 2/19/11 at 1:34am
|
After reading through a few of these logs, ya'll have inspired me. So here is the start of my log. I must say up front that I am NOT a fan of weight lifting and never have been, used to skip out on those sessions when I played football in high school. Anyway here it goes, the numbers in () are the weights or reps that I did when I started this beginners workout about 4 weeks ago, the numbers next to them are the current numbers. I have been doing these on Monday, Wednesday and Fridays. Friday Feb. 18 2011 Push ups (10) 15 Dumbbell fly's 22 LBS in each hand (10) 15 Crunches & ;nbs p; & ;nbs p; & ;nbs p; & ;nbs p; (10) 15 Skull crushes (45Lbs) 65 Lbs &am p;nb sp; &am p;nb sp; 10 Dumbbell rows 22 Lbs in each hand (10) 15 Barbell curls (45 Lbs) 65 Lbs &am p;nb sp; &am p;nb sp; 10 Lunges 22 Lbs in each hand &a mp;n bsp; 10Left & 10 Right Alternating dumbbell press 22Lbs & amp; nbsp; (10) 15 Deep squats, no weight 10 Plyometric jumps Squat jumps 10 Split jumps 10 Hurdle hops 10 Side raise 22 Lbs each hand (10) 15 I do each of these in a somewhat quick order to help keep the heart rate up, after the side raise I start over again and do a total of 3 sets. Last night was the first time adding the Plyo's, man did they kick my butt. Did I mention that I am 6-0 tall and weigh 290 Lbs with a pretty big beer belly, and am 50 years old. I know that this is nothing compared to what most of you guys do, but hey ya gotta start somewhere.  Cheers mates |
Replies:
Posted By: captjamie
Date Posted: 2/19/11 at 1:47am
|
Saturday Feb 19, 2011 AM 3 laps light jog around my circle drive (about 80yds) to warm up the body. Stretching High Port a 50Lb bag of Sand while jogging around the drive 1 lap 1lap without the bag 1 lap high porting again 3 laps with out, last 2 laps to cool down 5 mins with slosh tube. Stretching High Porting is something we had to do in Boot camp, with the 50 bag of sand held to the chest raise it over your head and hold for three steps then back to chest for three steps then out in front of you for three steps and back to chest for three steps. I was hoping to get three laps of high porting in but the 2 kicked my butt. Today is the first day of doing these and I plan to do them every morning before going to work. Hopefully later today I can get some throwing in. Cheers Mates |
Posted By: captjamie
Date Posted: 2/24/11 at 1:57pm
|
Oh what a week this has been, way behind in my workouts. Saturday afternoon I did get in a little throwing pratice but not as much as I had hopes to be able to. Sunday was a rest day, but in hind site it should not have been. Monday 2-21 a hell of a day, no morning workout or evening lifting workout. Tuesday 2-22 AM did my Monday evening workout:Push ups 12(x3); dumbbell fly's 15(x3); Crunches 15(x3); skull crushers 10(x3); dumbbell rows 15(x3); barbell curls 65lbs 10(x3); lunges L & R 10(x3); Alt dumbbell press 15 (x3); deep squats 10(x3); Plyo's- squat jumps 10(x3) split jumps 10(x3) hops over hurdle 10(x3) Side raises 15(x3) Tuesday evening 20 min lite jog Wednesday 2-23 AM 20 min lite jog Wednesday 2-23 PM same work out as Tuesday morning but I added leg lifts 10 for 5 seconds (x3) Thursday AM 2-24 15 min jog then sand bag porting for 10 min. and 10 deep squats with sand bag, 15 min jog finish up. I have a question about squats and knee noise that I well ask in the training thread. Cheers mates |
Posted By: captjamie
Date Posted: 2/25/11 at 12:45am
|
Friday 2-25 AM Cold out this morning and I don't own any cool weather workout gear, so only did a lite 10 jog,felt good so I tried to squat 65lbs to see how the knee would hold up. Felt F@$%ing great 10 front squats 65 lbs did a bunch of stretching, now its off to work to finish siding this house I've doing. I guess its time to start collecting some more plates. Cheers Mates |
Posted By: captjamie
Date Posted: 2/25/11 at 12:27pm
|
This evening push ups crunches leg lifts dumbbell fly's skull crushers dumbbell rows side raise alternating dumbbell press lunges curls plyo jumps squats w/ 65 lbs front and back Wow I can't believe what a difference moving the bar from the front to the back makes. was doing 10 front and back squats and during the second set of front squats I think I might have pulled my left Hamstring, 7 inches or so above the knee on the outside of the thigh is were the pain is. Got ice on it for now. Finished all the upper body work but cut out the leg work during the third set. Hopes its not to serious, no pain when I walk and just a little going up the stairs. |
Posted By: Duncan McCallum
Date Posted: 2/25/11 at 12:37pm
|
"I know that this is nothing compared to what most of you guys do, but hey ya gotta start somewhere." It's not where you start, it's where you finish. Chin up Jamie and keep going forward. ------------- The man in the arena. |
Posted By: captjamie
Date Posted: 3/01/11 at 2:56pm
|
Why are Monday's so hard to workout on? Last night I just couldn't get myself going, no matter how much positive self talk I tried, was just in a slump. Tonight though is another story 1/4 mile lite jog to warm up the body then I slammed through my workout routine of 3 sets, increasing the number reps on push-ups; crunches; skull crushers;side raise and fly's. I felt great after I finished. Cheers mates |
Posted By: captjamie
Date Posted: 3/16/11 at 3:23pm
|
Boy I am not very good at keeping this log up to date. Well try (sorry Yoda)to do better. Last 2 Monday's have been much easier and yes I have been keeping with the M-W-F lifting routine. This last Saturday I bought "Weight Training for Dummies" to try to learn more about what ya'll are talking about. Yesterday I ordered Dan John's book off of Amazon, so I am starting to come around to liking the lifting thing. It feels good when I finish a workout. 3/16/11 Squats ATG 65 x 3 85 x 3 95 x 3, 95 is the max amount of weights that I have right know, but I am looking, It felt great to do those 3 at 95 Hang cleans 65 x 10 85 x 7 95 x 5 Push ups 15 x 3 Crunch's 25 x 3 skull crusher's 10 at 65 lbs x 3 french curls 10 at 65 lbs x3 Also had a good run with my 50lb sand bag this morning, made it 4 laps round my drive way, 2 3/4 laps was my best before this morning. Cheers mates |
Posted By: captjamie
Date Posted: 3/20/11 at 1:54am
|
3/17 light run for about 20 mins. with a couple of sprints mixed in 3/18 AM run with sand bag 5 laps around the driveway. and a couple of sprints again PM regular lifting routine but did hit it a little better than Wed. Hang Cleans 10 at 65 lbs 10 at 85 lbs 7 at 95 lbs squats 5 at 65 5 at 85 5 at 95, this last set gave my legs a good burn. all else was same as Wed the 16th. this is my last lifting workout since next weekend is Iron Thistle, going to run and work on my spins the rest of the week. 3/19 light run in AM for about 20 mins. |
Posted By: KiltBill
Date Posted: 3/20/11 at 2:13am
|
I like the sandbag workout. On page 14 of my log at the bottom of
the page are some videos. You can see what your first spin should look like. Good luck at the thistle. |
Posted By: captjamie
Date Posted: 3/20/11 at 4:05am
|
This morning after I updated, my wife and I went out and ran for about 45 mins. I did 4 laps with the sand bag and added some plyo sand bag jumps did 2 sets of 10. They kicked my butt. just finished about 50 practice open throw's, can only get up to around 65 -70 % anything above that and I lose control of my body and foul out of the box. Thanks Bill I'll check out those vids. Cheers mates. |
Posted By: captjamie
Date Posted: 3/22/11 at 2:30pm
|
This week I'm laying off the weights and just doing some light running AM and again after work and then working on the footwork of OS, it is getting better. Hopefully I'll get some good pointers this weekend at Iron Thistle on the WFD spins, it just ain't happen' for me yet. Am very excitied and a little nervous about my first games this weekend, see you there. Cheer mates |
Posted By: captjamie
Date Posted: 3/28/11 at 2:04pm
|
Iron Thistle was great, now I got some PR's to try to beat. So back to work AM a good hard run with the sand bag, 5 laps total time about 30 mins. PM had to work late so I did a Tabata thrusters with 22 lb dumbbell in each hand. Damn that was hard and my leg are still weak two hours later. |
Posted By: captjamie
Date Posted: 3/29/11 at 1:32pm
|
AM a lite run to warm up and then stretch before going to work. My thighs still are sore from last nights workout, I really feel it when going downstairs. back to weights tommorrow. Cheers mates |
Posted By: captjamie
Date Posted: 3/30/11 at 2:44pm
|
AM run with sand bag 5 laps PM Push-ups 15 x 3 dumbbell flys 22 lb 10 x 3 crunches 30 x 3 Skull crushers 65 lbs 10 x 3 curls 65 lbs 10 x 3 dumbbell rows 22 lbs 15 x 3 hang cleans 85 lbs 10; 95 lbs 10 x 2 front squats 85 lbs 5; 95 lbs 5 x 2 dumbbell press 22 lbs 15 x 3 side raise 22 lbs 10 x 3 plyo's 30 touches x 3 |
Posted By: captjamie
Date Posted: 4/01/11 at 1:01pm
|
Thursday 3/31/11 AM lite run and stretching before work Friday 4/1/11 AM run with sand bags 5 laps PM Push-ups 15 x 3 Dumbbell flys 22 lbs 15 x 3 crunches 30 x 3 skull crushers 65 lbs 15 x 3 curls 65 lbs 12 x 3 dumbbell rows 22 lbs 20 x 3 hang cleans 95 lbs 10 x 3 front squats 95 lbs 5 x 3 dumbbell press 22 lbs 20 x 3 side raise 22 lbs 15 x 3 plyo's 45 touches x 3 feels good to be pushing myself with a few more reps. Cheers mates |
Posted By: captjamie
Date Posted: 4/03/11 at 1:32pm
|
Saturday 4/2/11 AM a good run and some stretching PM a little throwing practice, mostly open stone. I got the spin going good but need to work on landing in a good power position, I am leaning way to far forward when ready to to throw. Sunday 4/3/11 AM a good run with the sand bag, my knees areally hurting today and am not sure why. Cheers mates |
Posted By: captjamie
Date Posted: 4/05/11 at 10:07am
|
Monday 4/4/11 AM A real frog drowner of a downpour, about an inch in a little over an hour. So no run this morning PM Had to split my workout due to an American Legion meeting, did 1 set before and 2 after. push-ups 15 x 3 Dumbbell flys 15 x 3 crunches 30 x 3 Skull crushes 15 x 3 curls 15 x 3 Dumbbell rows 20 x 3 Hang cleans 10 x 3 Front squats 3 x 3 Dumbbell press 20 x 3 side raise 15 x 3 Plyos 60 touches x 3 Tuesday 4/5/11 AM a lie run and stretching before work. Just got home and am heading out to do some spin drills and throwing practice. |
Posted By: captjamie
Date Posted: 4/08/11 at 11:45am
|
Am going easy this week as have my second games tomorrow. Arkansas Scottish Festival. Have been working on my spins most evenings this week, am getting better, best HFWD so far 24 feet. A hell of an improvement over the 18 feet seven inches I threw at Iron Thistle. Should be able to put up a couple of new PR's. Cheers mates |
Posted By: captjamie
Date Posted: 4/11/11 at 2:39pm
|
6 new PR's at the Arkansas Scottish fest. this last Saturday, BS (24-0) 26-6 HWFD (18-7) 27-4 LWFD (33-4) 39-0 WOB (11') 13-6 Sheaf (16# 20-0) 20# 21-0 Caber (11:00) 11:45 I set 2 new Field/Festival records for master class in WOB and Sheaf all in all a very good day, not to mention a hell of a lot of fun. Only sad note there were only 3 competitors total for all classes and this is a pretty big Festival. There was always at least 50 people watching at all times. Sunday 4/10/11 Rest Day, Left Elbow is hurting a lot Monday 4/11/11 AM a good run with the sand bag PM went thru 2 complete sets of my normal workouts (see above posts) had to quit during the 3rd set Left elbow pain just to much to handle, also very little strength in it. According to WebMD it looks like Tennis Elbow. Going to lay low for the rest of the week except for morning runs. Cheers Mates |
Posted By: captjamie
Date Posted: 4/28/11 at 1:39am
|
What a crazy last 2 weeks it has been. On the 14th I went to see my doctor about a sinus infection and had him look at my elbow, he ruled out tennis elbow and said that I must have strained or possibly torn something (he named it but I don't remember). it is still sore and I fell it most when I extend my lower arm out to the lock out point. I have been running just about every morning and increased my distance and started sprinting up the hills (x2) and 1 sprint on level ground, total run distance is about 3/4 of a mile. This week I bought an elbow support brace and last night hit the weights, when I first started this thread I mentioned that I was not a big fan of weight lifting. Boy has my attitude changed since then, when I first got started last night it hit me how much I had missed lifting these last two weeks. I'm hooked! 4/27 AM run 4/27 PM push-ups 15x3 dumbbell fly's 22# 20x3 crunches 30x3 skull crushers 65# 15x3 good mornings 65# 10x3 overhead squats 65# 8x3 dumbbell rows 22# 20x3 alt. dumbbell press 22# 20x3 side raise 22# 15x3 4/28 AM run 3/4 mile with 2 uphill sprints and 3 laps with sand bag. |
Posted By: captjamie
Date Posted: 4/29/11 at 3:06pm
|
4/29 AM run 9/10 of a mile with 2 up hill sprints and 1 sprint on level ground, 3 laps with the sand bag PM push-ups 15x3 dumbbell fly's 20x3 crunches 30x3 skull crushers 15x3 good mornings 10x3 military press 10x3 overhead squats 8x3 dumbbell rows 20x3 alt. dumbbell press 20x3 side raise 15x3 Cheers mates |
Posted By: captjamie
Date Posted: 4/30/11 at 12:57pm
|
4/30 AM Ran 9/10 of a mile with 3 sprints and sand bag 3 laps around circle drive, it was a nice run as my wife ran with me. Hope to get in a little throwing tomorrow. Cheers mates |
Posted By: KiltBill
Date Posted: 4/30/11 at 3:10pm
|
Congrats on the PRs. Hows the arm? This happens a lot to
new throwers, especially doing cleans and throwing, to this day I throw with neoprene sleeves and do cleans & snatches also with the sleeve because of sore elbows. You have come a long way bro! Keep up the good work. ------------- Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend. Lets Go Run With The Big Dogs! |
Posted By: captjamie
Date Posted: 5/02/11 at 2:56pm
|
Thanks for the kind words kiltbill, the support sleeves help a lot, the elbow is much better but still a little pain but not bad. My left knee is what is really bugging me now, I cant seem to get it to pop anymore when I do deep squats. Its kind of funny to see me start my morning runs, I look like a cripple for the first 100 yards or so, then I guess the joint gets lubed up and feels a little better but still hurts. 5/2 AM run 9/10 mile with 3 sprints and 2 laps with the sand bag (a very wet sand bag from all the rain) PM not time for a normal workout as I had an American Legion meeting tonight, sssooooo tabata thrusters with 22# in each hand my legs still feel like jello cheers mates |
Posted By: captjamie
Date Posted: 5/03/11 at 1:38am
|
5/3 AM added some distance to my running route so I know that I am running a mile and maybe a little more, also added another up hill sprint. ran a mile with 4 sprints (3 up hill) and 2 laps with the sand bag. Ya'll have a great day cheers mates |
Posted By: captjamie
Date Posted: 5/04/11 at 3:32pm
|
5/4 AM- run 1 mile with 4 sprints. Legs hurt like hell (thighs) from the Tabata workout Monday night. I wonder if running each morning is hurting my recovery after that workout? PM Push-ups 15x3 Dumbbell Flys 20x3 crunches 30x3 skull crushers 15x3 Good mornings 10x3 Military press 15x3 Dumbbell rows 20x3 Alt. Dumbbell press 20x3 side raise 10x3 Not sure why but the side raises were killer tonight, was all I could do to get in 10 each set. The wife and I are looking very closely at the V-diet, pretty costly though, but I am sure its worth ever penny. cheers mates |
Posted By: captjamie
Date Posted: 5/06/11 at 2:58pm
|
5/6 AM run1 mile 4 sprints and 2 sand bag laps PM pushups 15x3 dumbbell flys 20x3 crunches 30x3 skull crushers 15x3 good mornings 10x3 overhead squats 8x3 dumbbell rows 20x3 military press 15x3 alt. dumbbell rows 20x3 side raise 15x3 just reading in one of my strength training books that dumbbell rows and the military press work the same muscles so I think I'll drop the rows and add more weight to the bar for the military press. throwing practice in the morning. cheers mates |
Posted By: captjamie
Date Posted: 5/07/11 at 3:58pm
|
5/7 AM ran 1 mile with 4 sprints and 2 laps with the sand bag Throws practice: 15 open stone 5 BR 15 light hammer broke my WFD and WOB rig so am making a new tomorrow. Cheers mates |
Posted By: KiltBill
Date Posted: 5/08/11 at 1:45am
|
"just reading in one of my strength training books that dumbbell rows and the military press work the same muscles so I think I'll drop the rows and add more weight to the bar for the military press." Rows work lats, press's work the shoulder. Broke my sheaf tower rigging yesterday, gotta redo it today. Keep up the good work. ------------- Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend. Lets Go Run With The Big Dogs! |
Posted By: captjamie
Date Posted: 5/09/11 at 1:56pm
|
Bill: sorry to hear about your sheaf tower, at least you got one to break (hahaha) I don't even have a fork yet and am still collecting material to stuff in a bag. soon, soon. My bad about the rows, they were not rows but alternating dumbbell press. 5/9 AM ran a mile, 4 sprints and 2laps with da sand bag. PM push-ups 15x3 dumbbell fly 15x3 crunches 30x3 skull crushers 75# 12x3 good mornings 75# 10x3 overhead squats 75# 8x3 dumbbell rows 20x3 military press 75# 15x3 side raise 15x3 |
Posted By: captjamie
Date Posted: 5/11/11 at 1:14pm
|
5/10 AM Ran 1 mile, 4 sprints and 2 laps with the sand bag 5/11 AM Run 1 mile 4 sprints and 2 laps with the sand bag. Then picked up my slosh tube and did some military presses, well only 3 to be truthful. The tube is only 60% full, I think that leaves to much room for the water to move, cause it moves fast. PM push-ups 20x3 dumbbell flys 15x3 crunches 30x3 Skull crushers 75# 15-12-12 Good mornings 75# 10x3 overhead squats 75# 8x3 Dumbbell rows 20x3 Side raise 15x3 Military press 95# 10x3 barely the last two sets I did this evenings workout in 45 min, no rest breaks. My arms and shoulders are feeling it now. Cheers mates |
Posted By: captjamie
Date Posted: 5/13/11 at 3:19am
|
5/12 ran 1 mile with all the sprints and sandbag laps 5/13 AM ran 1 mile with the 4 sprints and 2 sand bag laps. My left foot is hurting and I had to push myself to finish this run. Feels like I dropped something on my foot, even though I didn't. cheers mates |
Posted By: captjamie
Date Posted: 5/13/11 at 2:54pm
|
5/13 PM Push-ups 20x3 dumbbell flys 15x3 crunches 30x3 Skull crushers 75# 12x3 Good mornings 10x3 Front squats 75# 10x3 Dumbbell rows 35# 20x3 Side raise 15x3 Military Press 95# 10x3 Cheers mates |
Posted By: captjamie
Date Posted: 5/14/11 at 1:30am
|
5/14 AM ran 1 mile,4 sprints,2sandbag laps. Hope the rain holds offr today so I can get in some throws practice. cheers mates |
Posted By: captjamie
Date Posted: 5/16/11 at 3:32am
|
5/15 Got some good throws practice in 5/16 AM ran 1 mile with 4 sprints and 2 sandbag laps. |
Posted By: captjamie
Date Posted: 5/16/11 at 1:28pm
|
5/16 This afternoon I had a great throwing session, lots of WFD (working on my spins) open stone, hammer and WOB. easily over 50 throws total. Started my regular workout and could not get thru the first set, just to used up after all that throwing. I do need the practice though, this Saturday is games #3 for me at Joplin MO. Cheers mates |
Posted By: captjamie
Date Posted: 5/17/11 at 2:25am
|
5/17 AM ran a mile with 4 sprints, no sand bag laps today. Today must be my one in five bad days, the run was pure hell, a constant mental battle with myself to keep going and sprint up hill and don't slow down, blah blah blah. Going to throw some more this afternoon, hopefully I'll be beyond this mental funk. Cheers mates |
Posted By: captjamie
Date Posted: 5/18/11 at 1:46am
|
5/18 AM ran 1 mile 4 sprints and 2 laps with da sand bag, much better this morning. Did not get in any throws yesterday but hope to today after I get some work done around here. Cheers mates |
Posted By: captjamie
Date Posted: 5/18/11 at 2:03pm
|
5/18 This afternoon got in some good throws practice. PM Push-ups 15x3 bought a set of "perfect push-ups" man that makes it a lot harder. dumbbell flys 30# 15x3 crunches 30x3 skull crushers 75# 15x3 good mornings 10x3 front squats 10x3 I got very low on all of these and they kicked my butt. Dumbbell rows 30# 15x3 side raise 15x3 military press 95# 10x3 overall a good workout push through it pretty fast. Cheers Mates |
Posted By: captjamie
Date Posted: 5/23/11 at 11:55am
|
laid off the running and lifting to save up the energy for the games that were Saturday in Joplin MO. Had a great on the field with all of the awsome guys and gals that were there.No PR's but any day throwing at games is better than any other day. 5/23 AM ran 1 mile with 4 up hill sprints and 2 laps with the dand bag. PM Push-ups 15x3 w/ rotating handles dumbbell flys 30# 15x3 skull crushers 75# 12x3 good mornings 10x3 front squats 75# 10x3 dumbbell rows 30# 15x3 side raise 15x3 military press 95# 10x3 After not lifting since last Wednesday, I really felt this workout and still do. Cheers mates |
Posted By: captjamie
Date Posted: 5/25/11 at 2:01am
|
5/24 AM ran 1 mile 4up hill sprints PM walk about 300 yards with the slosh tube. 5/25 AM ran 1 mile 4 up hill sprints and 2 laps with the sand bag. cheers mates |
Posted By: captjamie
Date Posted: 5/26/11 at 10:10am
|
5/26 AM ran 1 mile, 4up hill sprints and 2 laps with the sand bag This afternoon lawn (weed patch) mowing, approx. 3/4 acre with a gas powered push mower very little level ground either up hill or down hill. cheer mates |
Posted By: captjamie
Date Posted: 5/28/11 at 3:18am
|
5/27 AM Finished mowing my approx. 2 acre lawn/weed patch. PM Push-ups 15x3 Dumbbell fly's 15x3 crunches 30x3 Skull crushers 12x3 Good mornings 10x3 Front squats 10x3 Dumbbell rows 15x3 Side raise 15x3 Military press 12x3 5/28 AM ran 1 one mile, 4 up hill sprints and 2 laps with the sand bag. A couple of weeks ago I installed a pull up bar, I truly thought that I would be able to do at least 3 pull ups, was very disappointed to find that I couldn't do even 1. Early this week I started to work on that, about 3-4 times a day I try to do 3 pull ups as high as I can go. Each day I am getting a little higher and closer to completing 1. My goal is to be able to do 10 reps by the end of the year. Cheers mates |
Posted By: captjamie
Date Posted: 5/30/11 at 3:02pm
|
Happy Memorial Day to all of you-May we never forget what this day is about. Had a great day today AM ran 1 mile, 4 up hill sprints, 2 laps with the sand bag, Late morning did my part in our counties Memorial day ceremony on the court house steps, then I went to our Veterans memorial building and help cook lunch for all of the folks that were at the ceremony, and yes I ate my share (too much) of the huge (6oz) hotdogs and a hamburger, can home and took a nap. Around 3PM my wife and I went for a hike at Buffalo National River, we hiked about 3.5 to 4 miles. This evenings workout Push ups 15x3 Dumbbell fly's 15x3 Crunches 30x3 Skull crushers 12x3 Good mornings 10x3 Front squats 10x3 Alt. dumbbell rows 15x3 Side raise 15x3 Military Press 12x3 after cleaning up and resting my lovey wife  ,well I don't kiss and tell.Cheers mates |
Posted By: captjamie
Date Posted: 6/01/11 at 3:14pm
|
5/31 AM ran 1 mile with 4 sprints. a mental battle all the way. 6/1 AM ran 1 mile with 4 sprints and another mental battle the hole run. PM Push-ups 15x3 Dumbbell fly's 15x3 crunches 30x3 Skull Crushers 12x3 Good mornings 10x3 Front squats 10x3 Alt. dumbbell rows 15x3 Side raise 15x3 Military press 12x3 A good workout tonight, I definitely feel it in my arms and shoulders. Cheers mates |
Posted By: Duncan McCallum
Date Posted: 6/01/11 at 9:06pm
|
You're gonna have rocks for shoulders Hoss. ------------- The man in the arena. |
Posted By: captjamie
Date Posted: 6/06/11 at 2:59pm
|
Duncan: I just want strong shoulders so I can throw those rocks farther. lol 6/6 Tabata Thrusters with 12# in each hand. I have not ran since last Thursday, I started Friday morning but only got maybe 5/8 to 3/4 of a mile in. The left knee has been hurting and getting worse each day, Friday was just to much for it. Have been iceing each day since. getting a little better, but still hurts when I twist it at all or going down steps. wakes me up during the night when ever I roll over Cheers mates. |
Posted By: captjamie
Date Posted: 6/08/11 at 3:28pm
|
6/8 Got home from work and did some mowing, later in the evening Push-ups 15x2 Dumbbell flys 15x2 Crunches 30x2 Skull crushers 15x2 Good mornings 10x2 Front squats 3, just checking the knees Dumbbell rows 15x2 Side raise 15x2 Military press 15x2 I was out of gas after only 2 sets tonight, must have been the mowing earlier in the evening.  Cheers Mates |
Posted By: captjamie
Date Posted: 6/11/11 at 3:47am
|
6/10 Mowed more this afternoon, late evening workout- changed the order some just to mix it up. Military press 95# 15x3 Dumbbell rows 15x3 side raise 15x3 Good mornings 10x3 Front squats 8x3 knee still hurts Push-ups 15x3 Dumbbell flys 15x3 Crunches 30x3 Skull crushers 15x3;12x1 6/11 AM measurement day 260.6 # was at 297 back in January 47" around the belly button fat layer, was 53.5" back in January.  Pretty damn happy with that progress, My goal has always been to reduce the body fat, not so much to worry about the weight. I figure that by lowing the body fat is more important than watching my weight. Of course one well have an effect on the other. Cheers mates |
Posted By: captjamie
Date Posted: 6/26/11 at 12:38pm
What a wild two weeks this has been. Got home from South Carolina yesterday, went to see my new Grand daughter and to see my youngest son ( the new papa) graduate from the Marine Corp Drill Instructor school. It was in all a great trip, and much to my surprise lost 10 pounds, damn and after all that good SC fried food. I might be on to a new diet. The week before we left I had gained back about 6 pounds, I thought it was due to not working out and running, but then the trip... Anyway back to the grind tomorrow, the knee is feeling much better, so am going to run in the morning, hope it goes good. Cheers mates |
Posted By: captjamie
Date Posted: 6/26/11 at 12:47pm
Should have look around a little sooner, would have seen Craig's post on photo uploading. |
Posted By: captjamie
Date Posted: 6/27/11 at 11:50am
|
6/27 PM Good mornings 10x3 Front squats 8x3 Dumbbell rows 15x3 Military press 12x1,10x1,6x1 Side raise 15x3 Push ups 12x3 Dumbbell flys 15x3 Crunches 30x3 skull crushers 15x1, 10x1, third set I couldn't do even 1 This work out kicked my ass badly, both physically and mentally. Right now my body feels like jello. cheers mates |
Posted By: captjamie
Date Posted: 6/29/11 at 3:46pm
|
6/29 AM Ran 1 mile with 4 up hill sprints, first time running in a month and it was not easy. Two of the 4 sprints I could not do the length that I was doing before, also finished the run off with 1 lap with the sand bag. Good news is the knee felt a lot better but still a little pain. I think that I'm only going to run every other day. Cheer mates |
Posted By: captjamie
Date Posted: 7/04/11 at 10:57am
|
7/4/11 Tabata Thrusters 20# each hand 9x9x8x8x8x8x7x7 my whole body feels like Jello. I'm sure most of you have been able to guess that lately I have been having a BIG challenge with free will and my drive to keep up with the work outs. No really I have fallen flat on my face. Need to get that drive back in gear and just do it. Cheers mates, Happy 4th of July |
Posted By: captjamie
Date Posted: 7/05/11 at 12:27am
|
7/5 AM Ran 1 mile with three up hill sprints and two laps with the sand bag. My legs still feel a bit shaky from last nights workout. Cheers mates |
Posted By: captjamie
Date Posted: 7/07/11 at 12:43am
|
7/6 had to work a long shift today (14 hrs) to late and to tired to work out when I got home. 7/7 AM ran 1 mile with 3 up hill sprints and 2 laps with the sand bag. Cheers mates |
Posted By: captjamie
Date Posted: 7/09/11 at 2:48am
|
Last night was another late night working so no workout, I think that starting this next week I'll get up earlier in the morning and do my lifting before going to work, also a lot cooler in the morning. 7/9 AM ran 1 miloe with 4 uphills sprints and 2 laps with the sand bag, the left knee still is sore but seems to be holding up ok to running only 3 days a week instead of 6 days. I hope to get in some throwing practice either today or tomorrow or better yet a little bit on both days. Cheers mates. |
Posted By: captjamie
Date Posted: 7/11/11 at 1:09am
|
7/11 AM Today starts a new chapter in my lifting routine. 1) shifting to morning workouts before work, much cooler and well rested after a night sleep. 2) changing over to a more intermediate type of workout, going to target 1 muscle group per workout once a week. Monday is Shoulders day Push ups 15x3 Dumbbell rotations 12.5#10x3 on each side Shrug from hang 95# 12x3 Military Press 95# 12x3 Upright Row 65# 10x3 Rear Lateral raise 22.5# each hand 10x3 Cheers Mates |
Posted By: captjamie
Date Posted: 7/12/11 at 12:32am
|
7/12 AM Ran 1 mile with 4 up sprints and 2 laps with the sand bag. My shoulders are a little stiff this morning from yesterdays work out, thats good I hope. Cheers mates |
Posted By: captjamie
Date Posted: 7/13/11 at 1:31am
|
7/13 AM Back & legs day Chin-ups 3-2-2 I still cant get all the way up so i go as high as I can. Push-ups 15x3 Good mornings 65# 10x3 Back squats 65# 8x3 Bent over rows 95# 15x3 Dead lifts 95# 15x3 I know the weight is small but its all I have right now, I am working on getting some more weight, hopefully this weekend. Cheers mates |
Posted By: captjamie
Date Posted: 7/14/11 at 12:30am
|
7/14 AM Ran one mile with four up hill sprints and two laps with the sand bag. It looks like I'm going to buy some Olympic weights this weekend, found them on Craigslist. 300 pounds of plates, 1 bar, 1 curl bar and 2 dumbbells with a bench for $250.00. Not a bad price me thinks. Cheers mates |
Posted By: captjamie
Date Posted: 7/16/11 at 2:54pm
|
7/16 I'm jazzed, got the weight set today and got it set up. So of course I had to play with it. Bench Press 165# x4 did not want to go more until I get some safety bars built, since I lift at home and alone. then on to some Dead lifts 255# I got it off the ground but could not keep my back in proper position, so I back of 50# to 205# x2 225# x2 235# x2 had a hard time keeping my back in place. I know its not the weight some of you A's and pro's lift, but I feel damn good about it since this is my first time going heavy. Now to build those safety rails and a squat rack and I'll be good. Cheers mates |
Posted By: captjamie
Date Posted: 7/18/11 at 12:33am
|
7/18 AM Starting a new program today, with my new weights. Its an 8 week split program for maximal strength. Week 1-day 1 session A-Chest, Arms, Shoulders Dumbbell bench press 42# 6x3 Shrug from hang 210# 6x3 Incline fly 30# 6 42# 6x2 Incline bicep curl 30# 6x3 Skull crushers 85# 6x3 When I get the safety rails built for the bench I'll change the Dumbbell bench press to a barbell bench press. Cheers mates |
Posted By: captjamie
Date Posted: 7/19/11 at 1:04am
|
7/19 AM Week 1 day 2 session B Legs and back Straight are pull down 70# 6x3 Front squat 105# 6x3 Good mornings 105# 6x3 Barbell step up 105# 6x3 Prone row 30# 6x3 Cheers mates |
Posted By: captjamie
Date Posted: 7/21/11 at 12:25am
|
7/20 Day 3 rest day 7/21 Day 4 Session A Dumbbell bench press 42# 6x3 Shrug from hang 205# 6x3 Incline fly 30# 6x3 Incline bicep curl 30# 6x3 Skull crushers 85# 6x3 Hard to believe that at 50 years old and all of my adult life spent in construction, always working with math, that I could make not only one but two simple addition errors. on the above posts for 7/18-Shrug from hang weight is 205# not 210#, and on 7/19 the Front squat;Good mornings and Barbell step up weight is 135# and not 105#. Damn simple mistakes  Cheers mates |
Posted By: captjamie
Date Posted: 7/22/11 at 12:33am
|
7/22 AM wk 1 day 5 Session B Legs and back Straight arm pull downs 70# 6x3 Good mornings 135# 6x3 Barbell step ups 135# 6x3 Front squats 135# 6x3 Prone row 30# 6x3 Cheers mates |
Posted By: captjamie
Date Posted: 7/23/11 at 1:51pm
|
7/23 Rest day, was going to run this morning, but got caught up watching the Tour De France. Before it was over my wife had cooked me breakfast. This evening after all our Saturday stuff to do, I did run PM Ran not quite 1 mile with 3 up hill sprints, just to damn hot out to finish. but to make up for I did a little throwing 5 OS 5 LH 5 BR Back to the lifting regime in the morning. Cheers mates |
Posted By: captjamie
Date Posted: 7/24/11 at 1:20am
|
7/24 AM week 1 day 7 Session A Chest; arms and shoulders Dumbbell bench press 42# 6x3 Shrugs from hang 225# 6x3 Incline fly 30# 6x3 Incline bicep curl 30# 6x3 Skull crushers 85# 6x3 Week 1 of 7 is done  Cheers mates |
Posted By: captjamie
Date Posted: 7/25/11 at 12:46am
|
7/25 AM Week 2 day 1 Legs and back Straight arm pull downs 80# 6x3 Good mornings 135# 6x3 Barbell step ups 135# 6x3 Front squats 135# 6x3 Prone row 30# 6x3 Cheers mates |
Posted By: captjamie
Date Posted: 7/26/11 at 12:39am
|
7/28 AM Wk 2 day 2 Arms, shoulders and chest Dumbbell press 42# 6x3 Shrugs from hang 225# 6x3 Incline fly 30# 6x3 Incline bicep curl 30# 6x3 Skull crushers 85# 6x3 A couple of questions, one on technique and one about formula's. 1) When I am DL, for the Shrug from hang, I am tending to lift with my legs first and then my back to stand up straight, instead of doing both at the same time. I know that this is not proper technique, but I'm struggling to do it right. Is this a common challenge for lifters are am I being lazy,taking the easy route? 2) is there a formula for what you should be able to lift during a Dumbbell press, based on what you can lift on a barbell press? IE if you can press 200# should you be able to dumbbell press 100# in each hand? just wondering. Cheers mates |
Posted By: captjamie
Date Posted: 7/28/11 at 12:39am
|
7/27 Rest day 7/28 AM Wk 2 day 4 Legs and back Straight arm pull downs 80# 6x3 Good mornings 135# 6x3 Step ups 135# 6x3 Front squats 135# 6x3 Prone rows 30# 6x3 Cheers mates |
Posted By: captjamie
Date Posted: 7/29/11 at 12:47am
|
7/29 AM Wk 2 Day 5 Shoulders;arms and chest Dumbbell press 42# 3 sets of 6 Shrug from Hand 225# 3 sets of 6 Incline fly 30# 3 sets of 6 Incline bicep curl 30# 3 sets of 6 Skull crushers 85# 3 sets of 6 I realized this morning, that I have been writing the sets and reps backwards. So this post corrects that mistake. Cheers mates |
Posted By: captjamie
Date Posted: 7/30/11 at 2:33am
|
7/30 AM Wk 2 day 6 Rest day Ran 1 mile with 4 up hill sprints and three laps around my circle drive (approx 80yds a lap). Went to pick up my sand bag and it had a big hole in it, I could stick my thumb in. I need to tape that up so I don't lose all the sand. Cheers mates |
Posted By: captjamie
Date Posted: 7/31/11 at 1:31am
|
7/31 AM Wk 2 day7 Legs and back Straight arm pull down 80# 3 sets of 6 Good mornings 135# 3 sets of 6 Step ups 135# 3 sets of 6 Front squats 135# 3 sets of 6 Prone row 30 # 3 sets of 6 Cheers mates |
Posted By: captjamie
Date Posted: 8/01/11 at 10:51am
|
8/1 PM Week 3 day1 Phase 2 more weight, fewer reps Arms, chest and shoulders Dumbbell press 70# 3 sets of 4 Shrug from hang 255# 3 sets of 4 Incline fly 42# 3 sets of 4 Incline bicep curl 32# 3 sets of 4 Skull crushers 105# 1 set of 3; 2 sets of 4 This was a lot tougher than I thought it would be, also lots of plate changing between lifts. Cheers mates |
Posted By: captjamie
Date Posted: 8/02/11 at 2:06pm
|
8/2 PM Wk 3 day 2 Legs & back Straight arm pull down 90# 3 sets of 4 Good mornings 165# 3 sets of 4 Step ups 165# 3 sets of 4 Front squat 165# 3 sets of 4 Prone row 32# 3 sets of 4 Cheers mates |
Posted By: captjamie
Date Posted: 8/04/11 at 3:17pm
|
8/3 Rest day 8/4 PM Dumbbell press 70# 3 sets of 4 Shrug form hang 255# 3 sets of 4 Incline fly 42# 3 sets of 4 Incline bicep curl 32# 3 sets of 4 Skull crushers 95# 3 set of 4 I was swing my hammer at work all day today and during the bicep curls and skull crushers my left elbow was screaming at me. yeah it hurt, but I got thru it. Cheers mates |
Posted By: captjamie
Date Posted: 8/06/11 at 3:19am
|
Had to switch work out and rest days, So 8/5 Rest day 8/6 AM Ran 1 mile with 4 uphill sprints, after about an hour break Straight arm pull down 90# 3 sets of 4 Good mornings 165# 3 sets of 4 step-ups 165# 3 sets of 4 Front squats 165# 3 sets of 4 Prone row 32# 3 sets of 4 Cheers mates |
Posted By: captjamie
Date Posted: 8/07/11 at 6:35am
|
8/7 Noonish Dumbbell press 70# 3 sets of 4 Shrug from hang 255# 3 sets of 4 Incline fly 42# 3 sets of 4 Incline bicep curl 32# 3 sets of 4 Skull crushers 95# 3 sets of 4 Cheers Mates |
Posted By: captjamie
Date Posted: 8/08/11 at 3:42pm
|
8/8 PM Week 4 day1 Legs and back Straight arm pull down 90# 3 sets of 4 Good mornings 165# 3 sets of 4 Step ups 165# 3 sets of 4 Front squats 165# 1 set of 3 lost control of the bar on the 4th rep, this weight hurts my wrists and is hard for me to hold, came back to start the second set and I couldn't even lift it off the rack. So i finished with Back squats 165# 2 sets of 4 Prone row 32# 3 sets of 4 Cheers mates |
Posted By: captjamie
Date Posted: 8/10/11 at 1:53am
|
8/9 PM week 4 day2 Dumbbell press 70# 3x4 Shrug from hang 255# 3x4 Incline fly 42# 3x4 Incline bicep curl 32# 3x4 Skull crushers 90# 3x4 8/10 Rest day, ran 1 mile with 4 up hill sprints cheers mates |
Posted By: captjamie
Date Posted: 8/11/11 at 12:32am
|
8/11 AM week 4 day 4 legs and back Straight arm pull down 90# 3x4 Good Mornings 165# 3x4 Step ups 165# 3x4 Front squats 165# 3x4 Prone row 42# 3x4 Cheers mates |
Posted By: captjamie
Date Posted: 8/12/11 at 11:37am
|
8/12/11PM week 4 day 5 Shoulders arms and chest Dumbbell bench press 70# 3x4 Incline bicep curl 32# 3x4 Shrug from hang 255# 3x4 Incline fly 42# 3x4 Skull crushers 95# 3x4 Cheers mates |
Posted By: captjamie
Date Posted: 8/14/11 at 1:42am
|
8/13 Rest day 8/14 AM week 4 day 7 Straight arm pull downs 70# 3x4 Prone row 32# 3x4 Good mornings 265# 3x4 Step ups 265# 3x4 Front squats 265# 2x4 1x3 lost it on the last squat, I went up on my toes, I realized this morning that my next games is lees than a month away, and I have not been practicing due to the high temps we've been having. So I am going to for go the last 4 weeks of this lifting program and start hitting the implements each evening. Cheers mates |
Posted By: captjamie
Date Posted: 8/16/11 at 12:29am
|
8/15 AM Ran 1 mile with 4 up hill sprints PM Got in some throwing practice, no measurements taken, just working on technique. Open Stone WFD Hammer WFH Had a couple of good spins in both the OS and WFD, everything felt really good. Cheers mates |
Posted By: captjamie
Date Posted: 8/17/11 at 12:47am
|
8/16 Had to be to work early and had a meeting last night so no time for practice. 8/17 AM ran 1 mile with 4 up hill sprints. got lucky with a hole in the rain. Hopefully it clears out by this evening so I can throw some. Cheers mates |
Posted By: captjamie
Date Posted: 8/18/11 at 12:24am
|
8/17 PM WFH: hit the 13 foot branch twice, on the third throw had the height but missed and the handle broke when it hit the ground. no more WFD or WFH tonight. OS: my rock shattered on the second throw, AARRGGG. Hammer: threw about 10 or 12 times, all in the upper 60's. working on faster swings. Caber: tossed it 3 times, this one has dried out a lot in this hot summer. Time to make a newer, heaver one. More practice tonight. Cheers mates |
Posted By: captjamie
Date Posted: 8/19/11 at 12:40am
|
8/18 PM Throw's practice WFD about 10-12 throws all in the low 20's best was 24-3 WFH 4 throws each hitting the tree limb, aaagggrrrrrr. Just can't seem to get my arc right these days. BS about 4 throws Hammer about 6 throws, still working on faster swings. All those WFD throws to start off with, really gassed me.  but I did sleep like a baby all night long  8/19 AM Ran 1 mile with 4 up hill sprints. More throws tonight. Cheers mates |
Posted By: captjamie
Date Posted: 8/20/11 at 5:53am
|
8/20 AM Throws practice WOB 10-12 throws Hammer 9 or 10 throws, I lost count WFD 10 throws, feel like I got the foot work down pretty good started working on faster and smoother spins. Hope to get some more practice in later this afternoon. Cheers mates |
Posted By: captjamie
Date Posted: 8/22/11 at 12:43am
|
8/21 Rest day 8/22 AM Ran 1 mile with 4 up hill sprints Plan to throw some this evening after work. Cheers mates |
Posted By: captjamie
Date Posted: 8/24/11 at 3:04pm
|
8/24 AM Ran 1 mile with 4 uphill sprints PM Throws practice WFH 10 finally got 1 over the branch, but only 1 in 10. My release timing is all off. WFD 10 throws, I notice that when I land at the end of the sprint my power leg (for me its the left)or foot is pointing toward the back of the box, shouldn't it be pointing to the side? Hammer 12 throws caber 3 tosses Cheers mates |
Posted By: captjamie
Date Posted: 8/26/11 at 1:22am
|
8/25 PM Throw practice I really suck the hind teat last night, timing and everything was off. 8/26 AM Ran 1 mile with 4 up hill sprints. practice again later today. got to be better than yesterday. |
Posted By: captjamie
Date Posted: 8/27/11 at 2:44am
|
Never got out to throw last night 8/27/11 AM Throws practice WFD about 10 throws WFH about 5 throws, my release sucks I either hit the bar or go straight up. Hammer about 12 throws, working on getting my hips more involved. Cheers mates and good luck to all of you who are competing this weekend |
Posted By: captjamie
Date Posted: 8/31/11 at 1:09pm
|
Damn what a week so far, up early to get to work and home to late to practice. But that changed today 8/31/11 PM BR about 5 throws, I don't practice this as much as I should cause my rock while it is 22# is damn huge, about the size of a bowling ball, but with jagged edges. WFH 10 throws WFD 10 throws, everything is off today, spins were jerky and all over the box, my arm was to low and it looked like I was side arming and even on a couple of throws under handing it. HAMMER broke the handle on the 4th throw. I think that after my dinner settles I'm going to go lift some weights to work off my anxiety from not throwing for shit. Cheers mates |
Posted By: captjamie
Date Posted: 9/11/11 at 12:22pm
|
Yesterday at the Southwest MO. Celtic hertiage festival and games, I scored two PR's Open Stone 28-8 Heavy Hammer 60-10 Feel good about that, but suck it up bad in HWFD, scratched all three throws. Just could not control myself at the end of each spin. Well back to the weight training as this is most likely my last game of this year. Cheers mates |
Posted By: captjamie
Date Posted: 9/23/11 at 2:17am
|
Slump time is over, I have not been able to get myself into my gym to workout for the last 2 weeks. but that is over. 9/21 AM Ran 1 mile with 4 uphill sprints 9/23 AM ran 1 mile with 4 uphill sprints, I saw a workout on Men's Health web site about 2 months ago and went looking for it this morning, but couldn't find it. So this is my version of it, its close but not quite it. put the weight on the barbell that is for most you can do for each exercise. One rep is doing each exercise one time then the next one until you have done all seven, do not put down the barbell until you have completed 4 reps then rest for 1 1/2 to 2 minutes then do another set, and then a 3rd set. The flow from one to the next exercise is smooth until going from Good Mornings to the Jump Shrug. The exercise Dead lift to Clean to Front Squat to Push Press to Good Morning to Jump Shrug to Barbell row This morning I did 3 sets of 4 reps with 95# on the barbell, and my arms are feeling it. Not sure how often I should do this. Any feed back is most welcome. Cheers mates |
Posted By: captjamie
Date Posted: 9/24/11 at 12:11pm
|
9/24 PM Wrist Flexion 30# Dumbbell 3 sets of 10 on each wrist Incline Dumbbell Curl 30# 3 sets of 10 Crunches 3 sets of 30 Push ups 3 sets of 30 A light work out this evening, but haveing never done the wrist exercises they are sore. |
Posted By: captjamie
Date Posted: 9/27/11 at 2:48pm
|
9/25 Rest day, but started cutting firewood for the winters heat, dropped 3 trees, de-limbed and buck them up. chest and upper arms are very sore. 9/26 AM ran 1 mile with 4 uphill sprints, Spent all day in an attic and it was hot as you now what, was it drained when I got home to do a workout. 9/27 Only half day in that damn attic today this evenings workout was only back squats 135# x8 155# x8 185# x5 205# x3 225# x1 Not big numbers like some of you do, but the 225# is a new personal best for me, could maybe have gone more if I hadn't done so many reps at the lighter weights. Cheers mates |
Posted By: captjamie
Date Posted: 9/29/11 at 2:24pm
|
9/28 Ran 1 mile with 4 uphill sprints Thighs are very sore from the squats 9/29 work in that damn attic all day today and my thighs still hurt, as soon as I stop moving they lock up and its hard to get going again. hopefully well be better in the morning. Cheers mates |