TRAINING LOG: Jamie Michener

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

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.

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

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

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

9/30 PM
seven lifts without putting down the bar
4 reps of each with 115#
Dead lift
Jump shrug
Barbell row
Cleans from hang
front squats
Push press
Good morning
2 min rest between sets
did 3 sets.

Cheers mates

I dislike working out after dinner, I just don't seem to have the drive to finish. As was the case tonight.

1 set each of:
Bench Press 115# 15
Skull Crushers 95# 4
Incline Bicep curl 30# 10
push ups 20
Crunches 30
I did complete a second set of the bench press but nothing else.
I went lite on the Bench press since I do not have spotters or a catch rack.
Well hit it again in the morning when I'm fresh.

Cheers mates

10/7 AM
Ran 1 mile with 4 up sprints, was hoping to get in a workout later in the day, but I had two much other stuff going on.

10/8 AM
Push ups         &nb sp;         &nb sp;     20x3  
Crunches        &nbs p;         &nbs p;      30x3
Bench press 115#         &n bsp;  10x3
Incline bicep curl 30#        10x3
 A fairly easy work out but damn my arms are feeling it. Guess that shows my weakness in the upper body, that must be why my stone throws suck.

Cheers mates

10/11 PM
Did a little throwing, not much as it was getting dark.

10/12 AM
Ran 1 mile with 4 up hill sprints.

Well be away from home for the next 12 days, working at the Arkansas State Fair.

Cheers mates

10/30 AM
Ran 1 mile with 4 uphill sprints

10/31 PM
Starting the Maximal strength workout that I started this last summer but did not finish.
Week 1 day 1
Chest arms and shoulders

Dumbbell press 42# 3 sets of 6
Shrug from hang 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 do this work out every other day for 2 weeks then increase the weight.
Tomorrow legs and back.

Cheers mates

How are the pullups coming?