Hello all, I am new to the games and figured I would post a training log. My background is in powerlifting and strongman.  I wish I would have started throwing earlier cuz I am having an absolute blast.  Right now, I am focusing more on throwing, and my strength levels have taken a hit, but if your technique/timing is off strength levels don't really matter.  Hoping this time next year I will be throwing some bombs.  We will see...  Here is a recap of last weeks training.

Monday 8-22

DB military 40,50,60x10 w/pulldowns 1803x10 w/neck 3x10

DB Inc 65's 3x10 w/Dec Ab 3x20 w/rear delts 3x10

Back raise 3x10.  Nothing heavy here. Did a show that Sat and was still a bit achy

Tue 8-23

15 lb stone throws. About 20 reps, hit a 37' 5".  Started filming my sessions and man does my technique stink.  Threw LH afterwards and could only muster 80' throws, but once again my technique sucked.  Filming is really gonna help me iron everything out.

Box Squats 365,385,405x5 w/shrugs 2753x10

1 leg sld 65 3x5 w/rev hypers 220 3x10

Standig abs 3x20

Wed 8-24

HWD 8 1 spins and about 5 2 spins.  Hit 29' 5 " on my 1 spins. need a little mor work on 2 spin tech

LWD about 10 2 spins averaged about 55'.  Tweaking my tech a bit on this so I will stop crowding the trig

Fri 8-26

Bench 265 3x5

SS Box sq 295 9x2 with varied foot widths w/DB tri xten 5x8

Leg Press 4,5,6,6x10 w/CS Row 3x10

45 lb torso twist w/back raise 2x10

Mon 8-29

WU:  BB complex for 2x10 (sld, bo row, mil press), 5 min Elliptical

Jerks 225 3x2, 245 3x2, 265x2 felt good and snappy

DB Inc neutral grip 75's 3x10 w/face pulls 3x10

Purple Band torso work 3x10 w/xplosive tri movement 3x8

12 min elliptical

Wasn't sure how trainng was gonna go today.  Went to bachelor party in NashVegas this weekend and I believe I consumed half the Petrone supply in the city.  I was still feeling a bit rough, but overall it was a productive session.  Tommorrow will be stone and LH or HH and maybe sheaf, then the gym.

Tue 8/30

23 Braemar about 8 throws..Hit a 1' pr with 29' 7"..Felt awkward, but i shpould since its only the second time I have practiced it

18 lb Open about 15 throws. Hit a nice 38' 7' which is good since my best is 38' 6" with a 16 lb.  My technique is starting to come along, but I still need to get my hips involved more and my head needs to be up and I need to punch harder..I wanna be hitting mid 40's by next year..

LH about 10x.  Hit upper 80's consistently off 2 turns.  Had a couple of aha moments and got some 3 spins in but I was out gas by that time

20 lb sheaf for about 5..Not sure where I hit but I would guess 18-20'..Ihave been training with a Gemplers big tined fork and will continue to do so cuz my throws at Wickland were nice. 

Central Kentucky I wanna 39'-41' OS, 62' lwd, 30-32 hwd, 100' LH or 85' hh whichever, and a 27-29' sheaf, and I want to at least get a good pull on KO's big nasty caber (I hate that damn thing, lol)..

Wed 8-31

Box Sq 385,425,455x5 w/shrugs 275 2x10 365x10

Rev Hyper 250 2x10 w/straight arm pulldown 3x10w/calf raise 3x10

DB SLD 85's 3x8 w/db curls 3x10

Sat 9-3

Took a couple days off from gym.  Havin some issues with my calf muscle at the origin and my back in the thoracic area either has a pinced nerve, ceased up erector, or a rib is out..Gettin old sux..

Anyway wanted to get out and throw today but waited til 6 cuz it was a nice 101 degrees in Louisville today.  When I hit the field i was only 97 with about 1000 % humidity..Glad I went out cuz it was best training day to date.  My form is starting to come together, and now I am just trying to get my hips and legs involved with my throws.

Open stone hit a huge 40' 5" pr!!

Up until today I was shuffling in order to work on some technical issues.  Today I went back to the glide and got alot more whip on the stone and it felt like I was starting to get some leg drive involved..Still gotta lot of technical issues..I am gonna post some throws and if any of u wanna critiqe them I am all ears.

HWD Did about 6-8 1 spins and hit 27-29.5..Switched to 2 spins and hit 28-29.5 which is good for me considering last week my 2 spin average was 24 ish..timing and leg drive are things I need to work on.

LWD Hit another PR of 59'3"..Guess I did about 15 throws with this..Very happy wih training and big throws are on the horizon..

Tuesday 9-6-11

WU: Dyn. stretch, BB complex 2x10 @ sld, hi pull, press

Jerks: 215,245,255x3, 265,275x2  Felt good and snappy 

DB Inc 70-80-95x10 w/DL wu sets

DL worked up to 505x2 beltless and easy. Probly had 600 in me if I wore a belt. Did ballistic DB tri xtensions in between sets 3x6

BB row 225 3x6 w/leg press 6,7,8x10, calf raise 3x10

Back raise 2x10 w/15 sec holds

Thursday 9-8-11

WU: Dynamic stretch, mini band movements

Bench 5's to 255, 3's to 285 w/rear deltw/ pulldowns 3x10

32 lb KB cleans 2x10 w/tri xtension 3x10

Went and threw HH and LH.  It was drizzling today, but it didnt make a difference.  Hit between 70-75' on HH an felt like I could launch the LH.  I could only hit 10' more with LH..Needless to say I am verrrry pissed at this point in time.  Guess I will watch the video and figure out what the hell is happening!!

Fri 9-9-11

Safty Sq DE BS 275 3x2,295 3x2, 315 3x2

Rev Hyp 180 3x12 w/dec abs 3x20

1 leg DL's 3x5 w/60,80,80 w/clves 3x20

Monday 9-12-11

Great session today.  Did some technique drills and dynamic stretching

18.5 OS about 5 Braemars 35' avg, about 8 glides 37-38 avg.  Biggest issue I had today was i could not keep sweat off my neck and the stone kept slipping

HWD 3 1 spins about 28.6.  5 2 spins hit 2 PR's today back to back with a 30.6, then a 31.4!  Finally starting to feel comfy and I was able to put more whip on it and let out a good grunt.

LWD 3 1 spins at about 50 ish'.  5 2 spins and once again hit 2back to back PR's at 60.6, then 61.3!  Again footwork felt great and I was able to let it rip. 

Hopefully I can carry this into Sept 24th weekend..

Tue 9-13-11

Tons of static, dynamic stretching, foam roller

Jerks worked up to 255x2

Pulls 405 3x3 w/DB inc 70's 3x12

Rows 2253x8 w/leg press 3x15, calves 3x10, neck 3x10

Elliptical 10 min

Thur 9-15-11

Back is F'n jacked. Did a ton of stretching, mobility work

Pulldowns 180-240 4x10 w/neck 4x10

Bench work up to 305x3  med grip,pause @ rep w/rear delts 4x10

KB movements for shoulders/Db ballistic tri xtenion 35's 3x6

pec dec 2x20 w/standing abs 3x30

10 min interval work on elliptical

Sunday 9-18-11

Had a meet prep and went thru normal warmups and took my time between throws..Everything felt good and I even hit another pr on my HWD with a 32' 3"..Hopefully I can take this into this coming Sunday at Eminence..

Tuesday 9-20-11

WU: Static/ballistic stretch, foot drills

Bench 4x10 135, 185,205,225 w/1 arm seated row 90 4x10 w/neck 4x10

SS BS 225 8x3 w/ballitic tri movement 3x5w/calves

GB pull thru 2x5 xplosive w/purple band torso twist

20 lb sheaf with shitty big tined fork x8 avg 20-22'

Wapping it up til Sunday.  Cant wait cuz I got some isuues goin on rite now and I am gonna take it out Sunday... 

Sunday 9-25-11

Celtic Fest KY

Had a decent day.  Open stone didnt go like I wanted (37' 10"), but i smashed a huge PR in HWD with a 34' n change and another PR in LWD with a 62' n change.  Think I got 13' 6" on WOB but cant remember.  Just missed a 26' sheaf which pissed me the F off, but I did pick and toss two times on that nasty "BIG BLUE" caber of KO's..All in all I cant complain but I'm never satisfied..OCtober 8th in Indy is next...

Monday 9-26-11

For the first time since competing I was sore as hell.  I like it cuz that is telling me I am "gittin after it" instead of thinking about throwing.  I went in and just did some eazy breezy stuff

Heavy stretch, foam roller, did a couple sets of machine work to get blood into my muscles and did 20 min on elliptical

Tuesday 9-27-11

SS BS worked up to 365x3 w/CS row 1 arm 4x10

single limb leg press 3x10 w/shrugs 2x10 w/shoulder press 3x10

rev hyper 3x15 w/pronation/supination machine 3x10

sled drags x3/pulls x3 90 lb about 120'

Brian King wrote: Rows 2253x8

that's a huge row.. lol

Thanks Tom..Haha no Neutral One this time..Next chance you get ask KO about the catered meal (inside joke)..I never imagined I would be where I am at now with my numbers but I am not complaining..

Jsully thats how I row..No pun intended.LOL

Thursday 9-29-11

WU:  Stretch (static/dynamic), 5 min elliptical

1 leg box jumps 3x5 w/tech work

BP up to 275x5 w/rear delt 3x12

Ham St. iso bp ( 1 Arm) 3x10 w/straigt arm pulldown 2x15

DB clean to press 3x8 w/back raise

20 lb sheaf w/shitty gempler 8 tosses..about 20-22 ish avg

Friday 9-30-11

WU:  Static/dynamic stretch, couple general b-bell movements

BS 225 6x2 w/pulldown 220 4x10 w/neck 4x15

Pulls 315 4x5 w/calves 3x10 w/tris 4x15

pullthru 110 3x10 w b-bell shug 315 2x10

Dont think Im gonna be able to make it to Indy Oct 8th..Something work related came up, which sucks..Think I may just call it a year and figure out what I need to do in the offseason..When I fgure itout I shall let yall know..

Pretty much have my off season training program ready.  Here is a quick breakdown of what I will be doing.  The first 8 weeks or so will consist of 2 complexes per training day with 4 movements in each complex for four sets each.  Week one (10 reps), week 2 (8 reps), week 3 (8,6,4 reps) then return to 10 reps on week 4 and start over.  This training will accomplish several things.  It will get me in shape, it will develop muscle and it will improve absolute strength and it will prepare me for when I transition over to a Westside template. Also I will be doing alot of singl limb work and static core work the first 4 weeks to work on any imbalances I may have accrued during throwing. Basically I will be running thru each complex 4 times as rapidly as possible while progressivly adding weight each week to each movement.  Once I complete two cycles of this I will move into a modified westside template and begin to focus on power, force development and speed.  I will work on adding some strongman traning in as well, primarily on weekends with throwing..That pretty much sums it up..For these next two weeks I am doing highn rep, low intensity work and I am laying off any flexion/xtension/rotation movements on lower back and in favor of static moves..Below is an example of my complex training..

Sun 10-2-11

Com 1:no rest between movements, ran thru 4 times

Camber bar box squat 225 4x10

seated row 4x15

1 leg sld 4x10

shrug 4x10

Com 2 no rest

BW step up 4x10

Resisted PU 4x10

Neck 4x15

Bridge 4x30 sec

Tuesday 10-4-11

Comp 1

Bench 185 4x10

Pulldown 180 4x10

Leg curl 115 4x10

Curls 4x10

Comp 2

SS step up 95 3x10

Inc Bench 65's 4x10

DB muscle snatch 40's 4x10

Calves 4x10

**finished with 2 x bridge, 2x windmills and 2x back raise holds

Found out how outta shape I am too..jeez

Thur 10-6-11

Complex 1

DL 225,275,315,315x10

CS pulldown 1 arm 90 4x10

neck 4x10

DB OH press 1 arm 45 4x10

Complex 2

Leg Press 4,5,6,6 x10

Ham St. Dip 230 4x10

DB curl 40's 4x10

OH Tri xten 1 arm 30 4x10

All of this took approximately 25 minutes to complete

Monday 10-10-11

Complex 1

Camber Bar BS 225 3x10, 265x10

1 Arm Cable row 90 4x10

1 leg DB SLD 60 3x10

Ham St. Shrug 230 4x10

Complex 2

Mil Press 95 4x10

neck 4x10

DB tri xtension 30's 4x10

Step up BW 4x10

Windmills w/25 kb 4x10

Finished the day with 2x30 plank holds

Wed 10-12-11

WU: static/dynamic stretch, baseball on low back/glutes, foot drills

Complex 1

BP 185 2x10, 205 2x10

Pulldown 180 4x10

Seated LC 130 4x10

DB Hi pull 50 4x10 singlelimb

Complex 2

SS Step Up 95 2x10, 115 2x10

Ham St inc 55 4x10 single limb

Pushdown 4x10 120

DB curl 45's 4x10

finished training with 2 rounds of planks and back raise holds

Fri 10-14-11

COmplex 1

Deads 275 2x10, 315 2x10

DB O-head 50 4x10 single limb

DB row 75 4x10

calves 4x10

Complex 2

Leg Press 5,6,7,7 4x10

Ham St dip 235 2x10 285 2x10

BB curl 90 4x10

neck 4x10

Tue 10-18-11

Complex 1

Squat 225x10 275 3x10

DB bench 75's 4x10

32 lb KB windmill 4x10

Pullups 4x7 (all i could do cuz i am a fatty)

Complex 2

Stiff Leg DL 135x10 185 3x10

Mil Press 115 4x10

Step Up w/25's 3x10 (ran out of steam)

Shrugs 275 3x10 (ran outta steam)

10-20-11

Complex 1

Bench 185,205x10, 225 2x10

Green Band pull thru 4x10

Pulldowns 200 4x10

Calves 4x10

Complex 2

High pulls 135 4x10

Ham st incline 65 4x10 single limb

Lunge bw 4x10

DB tri xtension 40's 4x10

Everything feels good.  This is first week of four week progression.  Next week will be 4x8.  Broke out the sheaf, lh and lwd wednsday.  Took about 8 throws with sheaf, and did about 6x3 winds on lh, and did a bunch of one and two spins with no throws with lwd.

Saturday 10-22-11

General warm up stuff and foot drills

Complex 1

Deads 275x10 325 3x10

DB O-head 50 3x10 55x10 single limb

DB Row 80 4x10

1 leg box jumps 3x5

Complex 2

Jerks 135 2x10 155 2x10

Leg press 6,7,7,7 x10

Ham St dip 275 2x10 325 2x10

Curls 4x10

This was frickin brutal.  I got thru both in about 25 minutes and my shirt was soaked and dripping with sweat. I am actually putting some size on now and getting in general condition.  My heart rate ranges between 150-180 bmp during this, so no need for cardio..

Sunday 10-23-11

Went out after three weeks of not throwing to see what I had lost and how everything felt.  I lost some timing on everything, but that is my fault for not gettin out and throwing. That and being sore from saturday and slightly hungover..I will get out again this weekend and hopefully have a better day.

OS:  5 braemars about 35' avg, 10 glides 37' avg.

HWD:  10-15 throws with 30' best.  Kept throwing off to the left and releain in middle of box.

LWD:  10-15 throws with same result as HWD andwith shit technique

LH:  5 1 spins with a 72' avg.  Three spins with a 70' avg., so I lost distance with 3 spins!  wrapped it up after about three throws..

C. Smith wrote: Brian King wrote: . That and being sore from saturday and slightly hungover... Neutral One party imo.

Hey what can I say?  You got me...

Tue 10-25-11

General wu of static/dynamic stretching, baseball to erectors and piriformis

Complex 1

Squat 275x8 315 3x8

Shrug 315 4x8

DB bench 80's 4x8

Cable rows 120 4x8 single limb

Complex 2

SLD 185 x8 235 3x8

Mil Pr. 135 4x8

Rev Hyp 250 4x8

DB tris 4x8

Finished off with abs.  Feeling good and the weights are moving fast.  Cannot wait til I drop the reps and begin focusing on power and force develpoment.

Thu 10-27-11

Had 0.0 motivation to train, but in true Guido Facebook fashion, I went into "Beast Mode"

Comp 1

Bench 225x8 245 3x8

GB PT 4x8 (walked out a bit more to add more tension)

Chins 2x8 bw, 2x8 assisted

Calf raise 4x10

Comp 2

High pulls 135x8 155 3x8

Ham St Inc 75 4x8 single limb

DB Lunge 30's 4x8

Tris 4x10

finished with torso twists for 2x40-50 with 45, 2x10 back raise

Saturday 10-29-11

Went out and threw today.  It was a typical so so day.  My timing and form is way off.  I need to really work in the 75-80% range and focus on technique and quit trying to"kill it" everytime. 

Braemar 23lb about 15 throws best of 29' 4"

OS 10 standing with a 36' avg adn 15 glides with a 36' avg.  Just shows I am not getting my legs involved in the throw

28 lwd about 20 throws best of 57'.  Again, I was muscling it and drifitng and throwing from middle of the trig

Overall it was still a better seesion then last Sunday.  I think all of the volume in the gym may have a bit to with this too, as I dont feel rested and/or fresh.. 

Sun 10-30-11

Comp 1

Pulls 315 x8, 355 3x8

DB overhead 55 2x8, 60 2x8 single limb

DB Row 90 4x8

1 leg box jump 3x5

Comp 2

Jerks 155 2x8, 175 2x8

DB step up 30's 4x8

Chin machine tris 140 4x8

Calf raise 4x10

Afterwards went out and threw HWD x10 with a 30' avgerge. Tried the HH but it wasnt happening so I wrapped it up.  Next weeks cycle will 10,8,6,4.  I will keep most of the assistance work at 8-10 reps though.

Tue 11-1-11

WU:  static/dynamic stretching, baseball hams, erectors, piriformis

Comp 1

Squats 275x10,315x8,335x6,365x4

Cable Rows 140 4x8 single limb

Ham St shrus 365 4x10

DB bench 80's 2x8 90's 2x8

Comp 2

Mil Pr 135x10, 145x8,165x6,175x4

Seated LC 140 4x8

DB tri xtension 40's 4x8

Rev Hyp 180x10 235 3x10

Thu 11-3-11

General WU: static/dynamic stretch, baseball to erectors, traps, pecs, piriformis

Comp 1

Bench 225x10, 245x8,255x6,265x4

Assisted Chins 4x8

Good mornings 135,155,75,75x8

calves 4x15

Comp 2

High pull 135xx10,155x8,175x6,195x4

Leg Press 4 plates 2x10, 6 plates 2x10

HS Inc 85 @ arm 4x10

Tris 4x10

Gonna throw HH and LH tommorrow..

Fri 11-4-11

Went out and did som HH and LH for about 15 reps each.  The good: I was only 2' off my best HH throw and about 7' off my best LH throw.  The bad:  Those numbers suck donkey balls and I need about 1,000 reps on each to get my numbers up.

My plan for training the throws is gonna be quite simple.  I am going to train in the sequence of a competition.  So Braemar an OS one day, HWD/LWD one day, HH/LH one day and so on.  This way I can focus on each discipline and rep the hell outta each one, instead of killing myself like  I have in the past.  Taking a few days off too, I popped a rib out yesterday throwing, so I will be hitting chiro Monday and icing in the mean time. 

Tue 11-8-11

Had to take a few days off.  Got a mild stomach virus over the weekend which turned me into a human salad shooter. Missed out on a couple seesions, but no biggie

Comp 1

Bench 205,215,225,235x10

Pulldown 200 3x10 240x10

Seated LC 140 4x10

Calves 4x10

Comp 2

High Pull 155 2x10 165 2x10

Leg Press 6 2x10, 7 2x10

Lying DB tris 40's 2x10 50's 2x10

Reverse Sid lat w/MB 4x10

Finished with 2 sets of abs on the AARP machine and 2 sets back raise

Havent posted in a bit cause I have been unable to train.  I strained the cartilage in one rib and subluxated another.  The subluxated rib was an easy fix but the strain is really painful and so I have backed off and have been rehabing it.  Gonna continue to layoff until at least next Monday and maybe longer.  I have a tedency to go 100 mph all of the time and now that I am 40, I have to slow it down a bit.  Besides I hvent really had a good layoff  in sometime, so I a couple weeks of no activity will be a good thing.

11-20-11 Sunday

Ventured into the gym today to see how my rib would hold up.  Its still a little fubar'd so I just need to be smart (hard to do), and slowly work into squatting and pulling again..Sucks rally bad

General Warmup:  Stretching, baseball to erectors and glutes

Jerks 135-195 x5 (20 lb jumps) Felt light and fast

Leg Press 4-8 x10

Pulldowns 160 4x10

DB Shrug 80's 3x10

Rev Hyper 180 x12 (cut it off here cuz it agitated my rib) 

11-22-11 Tuesday

General WU: Stretching, baseball erectors, glutes, pecs

Swiss Bar BP 5's to 245 w/face pulls 3x10 w/HS pulldown 3x10

Steep DB Inc 55's 3x10 w/backraise 3x10

Lying DB Tris 40's 4x12 w/curls 3x10 w/dec abs 3x15

Chin Machine tris 2x15 150 w/rev side lateral 3x15

11-23-11 Wed

Braemar Stone 23lb 10 throws avg 28'5"

OS 10x Standing best of 38', 10 glides best of 38'

Form rusty as hell but I didnt lose much distance (which sux btw), but more important my rib seems to be close to healed cuz there is no pain. 

Fri 11-25-11

General WU:  Stretch, baseball glutes, erectotrs, hamstrings,

DE Box Sq 225 5x2, 245 4x2 alternate wide/ close stance

DE Pulls 225 9x2 3 sets @ close, medium, sumo stance

seated leg curls 4x10 115 w/standing abs 3x15

Sled work: 2x200' pulls/drags, 1x200' row, 1x200' OH drag, 1 set presses 100'/OH drag 100'

Felt good to finally squat and pull again.  I am slow as hell and still a little sore, but its to be expected.  Gonna use straight weight for a few weeks and then do a cycle with either bands or chains.

Sat 11-26-11

HWD and LWD

10 throws with HWD. ag about 28-30', with about 75-80% effort.  Working technique and shaking off the rust

10 throws wit LWD avg low 50's and again goin about 75-80 %

Mon 11-28-11

General Wu: static/dynamic stretch, TKE, back raise

Jerks 135-205x5, 225x3 w/pulldowns 3x10 180-220 w/neck 3x10

Pin Pull (below knee) worked up to 600x3 w/tri movement 3x6

BB Shrug 315x25

Dec ab 3x25 w/curls 3x10 w/GB pull thru 2x10

Wasnt sure what to expect from pulls.  Had more in tank but didnt wanna push it.

Wed 11-30-11

WU:  stretching, baseball to pecs,shoulders,erectors

Swiss Bar BP 135-165 4x3 DE, workd up to 265x3/ did rear delts an rows in between sets 4x10 each

Swiss bar 155x30 10 reps on each handle nonstop

Lying DB tris 45x10 55 2x10/DB cleans 40's 3x8/Abs 3x30

Curls 3x10/SS bar GM 1x30

Fri 12-2-11

Gen WU:  Stretching, baseball to erectors and hamstrings

High Pulls 3x5 135,55,55

DE Box Sq alt stance 225 2x2, 245 4x2, 265 2x2, 275x2/strate arm pulldowns 3x20 alternate grips

DE pulls 225 3x2, 245 3x2, 265 3x2

Sn grip SLD 135 3x10 / DB bench 60's 3x20

Ab mach 3x20/neck 3x10/back raise 2x20

HEadingback to my chiropractor...AGAIN!!  I have had an ongoing issue with calf muscle at the origin.  It's so bad now that I cant do lunges, free squats, etc..I'm hoping its my flexors are inflamed and some graston and cold laser will help

Sat 12-3-11

Went out and threw LH.  Working inte 80-85% range and doing one spins only.  Main focus was on keeping everything to the right and keeping arms long.  Did about 20 throws with a 75-79' avg.

Sun 12-4-11

General WU:  Stretch, baseball glutes, erectors, shoulders, other stuff

Jerks worked up to 245x3

Box Sq 3x3 135-315 (wanted more but calf muscle was screaming)

Pin Pulls 16" up to 635x1

BB shrug 365x25

Dec Situp 3x25/Rev Hyp 90 3x12/leg xtension 3x12/curls 3x10

12-7-11 Wed

Had a pretty good session today.  Been to chiropractor three days in a row for treatment of my calf/hamstring.  I have a massive case of tendonitis and scar tissue in my flexor tendons which prevents me from doing squats, deads or just about anything athletic for that matter.  Going to lay low this weekend and see how i respond..

General WU:  static/dynamic stretch, baseball erectors, glutes, etc

Green Band Rev bench worked up to 405x1 had more but stopped.  In between sets i did neck 5x10, rear delt 3x10, pulldowns 3x10

205x25 closegrip with Slingshot

Lying DB tris 55's 3x8 w/SLR's & FR 20's 2x15 @/wide stance GM Bar 3x20 

Wanted to feel some weight in my hands, plus my shoulders were a bit achy, so I chose rev band.  May do this again next week.

C. Smith wrote: Brian King wrote: .  I have a massive case of tendonitis and scar tissue in my flexor tendons Graston.

Thats what I my chiro is currently doing along with ultra sound,cold laser and kinesio tape when finished..

Fri 12-9-11

Pretty uneventul session.  Calf hurts like shit from for days of graston, so I did stuff tht didnt hurt today

DE Box Squat 225x2, 255 3x2, 275 2x2 (altered form to not agitate calf)

DB Inc Bp 55'sx40

Dimel deads w/85 db's 3x10 w/back raise 3x10 w/CS p-down 3x10

Standing Abs 3x20/HS shrug 230 3x15

DB curl drop set 45,35,25 x10

This injury is rough man.  IF i sit too long it stiffens up and I walk around like a gimp, I can hardly put my shoes an socks on.  Shit sucks cause I wanna get out and throw and/or squat or just be able to walk without a limp.  Hoping this weekend off of treatmet will help.. 

Had two MRI's on Wed and Thursday.  I have a tear in my meniscus and basic degeneration that will obviously require surgery.  Gonna schedule surgery after first of year.  That about sums everyhing..

Sat 12-24-11

Thu 4-5-12