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KiltBill View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Topic: IronRose
    Posted: 1/01/10 at 4:53am

52 years old 5' 9" and right now at 242lbs @ 33%. Started a low carb diet today and want to be at 195 by April. Want to throw in the over 50 and under 200 class in Denver this August. I like a 4 day lifting routine in the early morning and finish in the evening with a core workout. The core is a light weight workout to work on endurance as well as what I like to call "Dad Strength".



Mon. 12-28  Wife is ill & need to cut W.O. short to care for her & kids.



B.B. PushPress 155x5, 185x5, 205x2



D.B.snatch 80x3, 90x3, 95x3



Backsquat 225x5, 315x5, 405x5



AbWheel(curse you Mike Baab) 10 , Leaps 24"x4



 



Tues. 12-29 wife still sick.



Shrugs 455x8, 550x7, 655x5, 495x8



Incline bench 185x5, 225x5, 245x2



 



Thurs. 12-31 mixed arms with core.



Corecrushers 225x5, 225x5



Coretwists (laying across a bench with feet under D.B. rack & twist hard right to left then left to right with a 45lb plate=1) 45x8, 45x8



AB Wheel 8, 5



Tricep strip sets 120x5, 100x5, 80x8, 60x8 50x8....130x5, 110x5, 90x5,  70x8, 50x8



D.B. rack curls 50x6, 40x6, 30x6 x2



Edited by KiltBill - 6/09/13 at 5:56pm
Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend. Lets Go Run With The Big Dogs!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 1/01/10 at 9:48am

Dad Strength always wins!  GREAT work Bill!

"Curse you Mike Baab!"

LAWL!!!

The man in the arena.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Mountain Man Quote  Post ReplyReply Direct Link To This Post Posted: 1/01/10 at 4:46pm
I just asked on the dead thread how your offseason was going....sounds like you are off and running Bill.  Great stuff, keep it up.
Robin Walker

"The danger in life is not to set a goal too high and never reach it, but to set a goal too low and reach it."
GSP quoting Michaelangelo
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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 1/03/10 at 3:43am
Sun. 1-03   Driveway W.O.- consists of Pulling a sled with 80 pounds of weight to each station, plus 10 pound sledge, short fork, 50 pounds of chain & 16 pound med ball with a short rope thru it to the first station. 700 feet of grass driveway, first station 60# WOB x 10 fast, 2nd stat. sledge hammer tire x 10 each side, 3rd 60# caber short sprint then thow, 4th 23# round stone thrown overhead forward then backward x 5, 5th 100# stone for 5 zerchers, 6th hook sled in crook of elbow and practice sprint to trig, 7th unload med ball and do hammer spins x 3, 8th 23# stone braemar one way & 2 hand incline throw back x 5, 9th 50# chain sheaf throw with fork & 10th slosh pipe. Slosh pipe frozen this morning and some events I was too tired to complete all reps. This w.o. gets easier but weight stays the same, this took over an hour today but will shorten to 40 min. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 1/03/10 at 3:46am

Bill, do you eat live game?  Geez...if that isn't a caveman workout I don't know what is...good stuff man.  Stay after it!

The man in the arena.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 1/04/10 at 1:19pm

Mon 1-4

Banded Push Press 135x5, 155x5, 185x2, 135x5

Close Grip Snatch 115x5, 135x5, 155x5, 95x5

Banded Deadlifts on blocks 275x3, 315x3, 365x2, 225x3

CoreCrushers 225x5, 225x4

Leg Curls 130x8, 130x8

PM- COC training.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Wayne Hill Quote  Post ReplyReply Direct Link To This Post Posted: 1/04/10 at 1:38pm
All that good stuff and then you go and do leg curls?
"We may be small, but we're slow." - MIT Rugby
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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 1/05/10 at 12:58am

Wayne I noticed last year I could do the stack on almost everything in the gym except the leg curl machine, kinda spotlighted a weakness.

Duncan, I love Dinasour training and what you love you tend to stay with. Great job on your lifting. You and Myles are my strength Hero's.

We put in a hot tub in july and I put an old horse trough I had next to it on the screened in back porch. In the summer I would add ice. Now that its winter in south Geogia I no longer add the ice but it is getting colder and colder. I saw ice in the cold tub this morning. Last night the water temp was 42. Every night I do around 12-15 minutes in hot tub then cold tub as long as I can stand it. Back in hot tub for 12 then end with cold tub. Takes a lot of the aches and pains away as well as inflammation.

AM training

Shrugs 315x10, 405x8, 500x8, 605x3 & 405x10

Incline D.B. bench 70x8, 80x8, 90x8, 100x3 & 80x6

Lat Pulldowns 250x8, 265x8

3way Delts (with a dumbell in each hand you place them together in front of you and lift them like a plate raise to simulate caber toss, then raise from the sides, then bend over and hit rear delts.)  45x5,8,8   45x5,8,8

Tricep strip sets using a rope, no rest during desent.  120x5, 100x5, 80x8, 60x8 & 50x8       120x5, 100x5, 80x8, 60x8 & 50x5 

PM training

Land Mine arcs 80x5 (swing a BB from lower right with straight arms up & over to left)

Land Mine Braemars 80x5

SSB CoreCrushers 150x5

SSB GM onto toes 150x5

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 1/05/10 at 1:33am

I just re-read your previous lifting post...

COC Training!  HAHAHAHAHA!!!  Just say it out loud!

Come on guys, you KNOW you read that and laughed!!!

Captains of Crush = Awesomesauce.

Keep going Bill...that sort of training builds functional strength some of us can never get.  Good on ya!

The man in the arena.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote chirolifter Quote  Post ReplyReply Direct Link To This Post Posted: 1/06/10 at 3:53am
Great stuff Bill...  I like the hot/cold set up you have!!!
"It's what you do when no one is watching that builds character."

Gene Flynn
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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 1/07/10 at 2:26am

Thu 1-7 AM

D.B. push press 70x8, 80x6, 90x4, 75x8

Hang Cleans 135x5, 155x3, 175x2, 135x5

SSB squats 225x5, 245x5, 275x5, 315x5

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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 1/14/10 at 12:35pm

Mon 1-11

Push Press 75 x 8, 85 x 6, 95 x 3, 80 x 6 this was a PR.

1 arm D.B. Snatch 80 x 3, 90 x 3, 100 x 2, 85 x 4

Back Squats 225 x 5, 315 x 5, 405 x 5, 455 x 3, 315 x 5

Ab Wheel 3, 8

 

Tue 1-12

Shrugs 365 x 8, 455 x 8, 545 x 8, 635 x 8, 725 x 5 got this on tape.

Incline Bench 135 x 5, 185 x 5, 205 x 5, 225 x 5, 255 x 2

 

 

Thu 1-14

Zerchers 225 x 5, 275 x 5

Hang Cleans 115 x 5, 135 x 5

DB Push Press 75 x 8, 85 x 4

Ab Wheel 2

Very tired from Monday & Tuesday, took it easy.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote scotty johnson Quote  Post ReplyReply Direct Link To This Post Posted: 1/14/10 at 4:09pm
damn bill way to go man...your gonna be a monster this season.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 1/15/10 at 4:25pm

Thanks Scotty, I just started getting serious about getting lean this week. Here is the video of the Shrugs.

http://www.youtube.com/watch?v=uiJeq2AaotM

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Post Options Post Options   Thanks (0) Thanks(0)   Quote J. Baty Quote  Post ReplyReply Direct Link To This Post Posted: 1/16/10 at 3:13am
From the video. I'd say that is not your good side. You are going to be one tough skinny hoss this year. Keep up the hard workouts.
J.Baty
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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 1/19/10 at 12:55pm

Sat 1/16/10 Orlando Games,

 

Mon 1/18/10 Bodywt 239 @ 32%       Slosh Pipe

Tue 1/19/10

AM   Push Press 135 x 5, 155 x 5, 185 x 4, 205 x 2. 155 x 8

Close Snatch 115 x 5, 135 x 5, 125 x 5, 115 x 5

Banded Box Deadlift 135 x 3, 225 x 3, 315 x 3, 365 x .5, 225 x 6

Leg Curl 130 x 8, 130 x 8

Hammer Plate spins 25 x 10, 25 x 10

PM Have not trained in throwing since November, started today. Will throw lighter implements and work on form.

9# hammer x 16 throws- best was 94'6"

13.5# sheaf x 20 throws- best 26'

Ab wheel 10

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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 1/23/10 at 2:17am

Thur 1/21 weight 240

AM CoreCrushers 225 x 5, G.M. 225 x 10, Ab Pushdowns 100 x 15

PM Shrugs 365 x 8, 455 x 8, 545 x 5, 405 x 10

Incline Bench 135 x 5, 185 x 5, 205 x 5, 225 x 5, 265 x 1, 185 x 10

Ab Wheel (belly to floor) 3s x 4r

Fri 1/22

Push Press 75 x 8, 85 x 5

1 Arm Snatch 80 x 3, 90 x 3

FrontSquat 225 x 4, 245 x 3, 185 x 5

Deads 315 x 3, 365 x 3, 405 x 3 (Rarely have anyone to lift with, a guy passing thru started doing deads so I jumped in. 2 dead sesions in a week wore me out).

On Jan 14 the YMCA I work out at offered a 10 week weight loss challenge, official weigh in that day was 245.5. On 1/21 was 241. Weigh ins are every Thursday. Hope to ride the competitive weight loss train down to 195. I am doing low carbs high protien diet.  

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Mountain Man Quote  Post ReplyReply Direct Link To This Post Posted: 1/23/10 at 3:16am
Keep it up Bill, great work! I am inspired by your weight loss/strength gain goal! I am in the same boat but mine is more inches around the belly loss/strength gain.

Good stuff my friend!
Robin Walker

"The danger in life is not to set a goal too high and never reach it, but to set a goal too low and reach it."
GSP quoting Michaelangelo
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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 1/24/10 at 4:10am

1/24 Sun.
Using light weight implements to work on technique & speed.
HWFD 32# - 41', LWFD 20.5# - 56', WOB 32# - 15.5', 10.5# stone thrown over a 12' bar, working on my flat release 29' 3". Ended WOB sesion with a 42# thrown over (or close to) the 12' bar 4 times as fast as I can.

Tony, you lifting tired still is better form than me fresh!

 I am amazed when I see guys at games that never practice throwing and can retain the feel of the technique. If I don't practice it routinely I lose it.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 1/24/10 at 9:07am

Mon. 1/25

Pushpress 80 x 4, 85 x 4, 70 x 8

1 arm snatch 80 x 3, 90 x 3, 100 x 2

BackSquats 225 x 5, 315 x 5, 405 x 5, 455 x 3, 475 x 2

Tue. 1/26

Shrugs 365 x 8, 455 x 8, 545 x 8

D.B. InclineBench 70 x 8, 80 x 8, 90 x 8, 100 x 3

Ab Wheel belly to floor 5, 5, 5

Wen. 1/27

D.B. curls stripset 45 x 6-35 x 6-25 x 6

Tricep pushdowns stripset 120 x 4-100 x 4- 80 x 5-60 x 8

CoreBlaster 125 x 5

CoreCrusher 225 x 5

Good mornings 225 x 8 

 

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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 1/28/10 at 4:44am
Thu 1-28.    Weigh In 235, net loss 10.5 pounds
Zerchers 225 x 3, 275 x 3
Hang cleans 155 x 3, 155 x 3
Push press 70 x 8, 70 x 8
Tired today, kept it light & fast.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Mountain Man Quote  Post ReplyReply Direct Link To This Post Posted: 1/28/10 at 5:17am
Good work Bill AND you are continuing to lose weight. Nice. Keep it up.
Robin Walker

"The danger in life is not to set a goal too high and never reach it, but to set a goal too low and reach it."
GSP quoting Michaelangelo
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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 1/29/10 at 12:37pm
1/29 Fri
Incline Bench 135 x 5, 185 x 5, 205 x 5, 225 x 5
Shrugs 315 x 10, 405 x 10, 495 x 5
Lat Pulldowns 265 x 8, 315 x 8
Not used to the low carbs yet, butt is dragging.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alan H Quote  Post ReplyReply Direct Link To This Post Posted: 1/29/10 at 12:51pm
Originally posted by KiltBill KiltBill wrote:

Sun. 1-03   Driveway W.O.- consists of Pulling a sled with 80 pounds of weight to each station, plus 10 pound sledge, short fork, 50 pounds of chain & 16 pound med ball with a short rope thru it to the first station. 700 feet of grass driveway, first station 60# WOB x 10 fast, 2nd stat. sledge hammer tire x 10 each side, 3rd 60# caber short sprint then thow, 4th 23# round stone thrown overhead forward then backward x 5, 5th 100# stone for 5 zerchers, 6th hook sled in crook of elbow and practice sprint to trig, 7th unload med ball and do hammer spins x 3, 8th 23# stone braemar one way & 2 hand incline throw back x 5, 9th 50# chain sheaf throw with fork & 10th slosh pipe. Slosh pipe frozen this morning and some events I was too tired to complete all reps. This w.o. gets easier but weight stays the same, this took over an hour today but will shorten to 40 min. 


Kickass.  That's all I have to say about this.  Kickass.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Todd Bell Quote  Post ReplyReply Direct Link To This Post Posted: 1/31/10 at 4:16am

nice work my friend....see you at z-hill.......you should put up some good numbers....

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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 1/31/10 at 12:52pm

Thanks Todd, how about ren fest?

Sun 1/31

AM Slosh pipe

PM 10# hammer 20 throws then followed up with 16# hammer for 10 throws.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote J. Baty Quote  Post ReplyReply Direct Link To This Post Posted: 2/01/10 at 1:39am
Bill, I do all my lifting with heavy weights and do them as slow as I can. Thanks for the secret to Sheaf throwing.
J.Baty
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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 2/01/10 at 11:51am

Mon 2/1

Banded platform trapbar deadlifts. Each band is 175 or more (350+ at lockout). 135 x 3, 225 x 3, 315 x 3, 385 x 1 PR!, 315 x 5.

Banded pushpress 135 x 5, 155 x 5, 185 x 2, 155 x 5.

1 arm dumbell snatches 80 x 3, 90 x 3, 100 x 3, 85 x 5.

Felt strong today.

 

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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 2/02/10 at 1:24pm
Tue 2-2
AM shrugs 315 x 10, 405 x 10, 405 x 10
       Incline D.B. 70 x 8, 80 x 8, 90 x 5
       Lat Pulldowns 295 x 8, 295 x 8, 295 x 8
Feet on stability ball, hands on push up handles
10 & 8
PM driveway workout with slosh pipe finish.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Todd Bell Quote  Post ReplyReply Direct Link To This Post Posted: 2/03/10 at 12:02am

Billy"milo"Gray

when will you be walking up and down the driveway with a bull on your back?

no ren-fest this year,family b-days on friday and sunday + v-day

be safe,throw far and high

crouch,touch,pause,engage
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