TRAINING LOG: verewulf

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Hope I can keep this thing updated and catch some good feed back.
My name is Harold Kines 6ft 4in 240lbs  been toying around with lifting about 2 yrs was a fat lazy 260lbs. I am new to the games as those who have watched me no doubt figured out. my First game was in February . I am hoping that this log and having a real reason to lift will help me out .

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verewulf Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 9/13/08 Location: United States Status: Offline Points: 207	Post Options Post Reply Quote verewulf Report Post Thanks(0) Quote Reply Topic: TRAINING LOG: verewulf Posted: 5/05/10 at 2:25pm
	Hope I can keep this thing updated and catch some good feed back. My name is Harold Kines 6ft 4in 240lbs been toying around with lifting about 2 yrs was a fat lazy 260lbs. I am new to the games as those who have watched me no doubt figured out. my First game was in February . I am hoping that this log and having a real reason to lift will help me out .

verewulf Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 9/13/08 Location: United States Status: Offline Points: 207	Post Options Post Reply Quote verewulf Report Post Thanks(0) Quote Reply Posted: 5/05/10 at 2:30pm
	may 5 5x5 185lb incline bench Between sets I threw a 25lb kettlebell at an approximately 20 ft high limb ( never go it over but I hit it or went right under most time) 3x8 60# db incline 10 throws 22# stone 15 throws 16# stone 10 throws 16# shot 5 throws 12 # bowling ball

AlDargie Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Joined: 7/27/06 Location: York, Maine Status: Offline Points: 1784	Post Options Post Reply Quote AlDargie Report Post Thanks(0) Quote Reply Posted: 5/05/10 at 11:01pm
	Welcome. lots of good training stuff here in the logs. You are off to a good start by writing the stuff down. Hard to measure progress otherwise. 1 tip - Fine to train with lighter weights (wob in this case) but it can affect your timing. Include that 42 or 56 from time to time to keep you in the groove.
	Dyin' ain't much of a living, boy. - Outlaw Josey Wales

C. Smith Members Profile Send Private Message Find Members Posts Add to Buddy List Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443	Post Options Post Reply Quote C. Smith Report Post Thanks(0) Quote Reply Posted: 5/06/10 at 12:27am
	Thanks for logging.

verewulf Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 9/13/08 Location: United States Status: Offline Points: 207	Post Options Post Reply Quote verewulf Report Post Thanks(0) Quote Reply Posted: 5/14/10 at 9:58am
	Haven't givin up just working alot , getting ready to shoot a remodel show for the do-it-yourself channel or something like that.

verewulf Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 9/13/08 Location: United States Status: Offline Points: 207	Post Options Post Reply Quote verewulf Report Post Thanks(0) Quote Reply Posted: 5/15/10 at 2:44pm
	I have been working 18 or so hours a day for about a week there was some stone , and shot throws , and alot of construction work in there.

verewulf Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 9/13/08 Location: United States Status: Offline Points: 207	Post Options Post Reply Quote verewulf Report Post Thanks(0) Quote Reply Posted: 6/22/10 at 12:37pm
	Ok the build show for DIY network is over so now maybe I can do something.There have been acouple unlogged workouts and some throwing but just didn't have time to log anything. My main job as a machinist is a workout in itself, I figured out the other day that doing the job I was on I moved a total of over 12,000 lbs of metal in one day. Don't remember exact numbers as I have really not been working out much since winter I am starting over because I am a weak sissyman. Deads 135x2x5 155x2x5 185x2x5 205x1x5 225x1x5 275x1x3 285x3x1 305x8x1 315x5x1 Highpulls ( I think) 135x1x10 one hand Barbell snatches 62lbs x5x1 per arm 82lbs x5x1 right arm (left arm just pulled as high as I could) 102lbs couldn't catch so I just pulled as high as I could for about 5 per Arm 16#shot 6 throws standing 16#stone 6 throws standing 22#stone 3 throws

verewulf Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 9/13/08 Location: United States Status: Offline Points: 207	Post Options Post Reply Quote verewulf Report Post Thanks(0) Quote Reply Posted: 6/23/10 at 12:29pm
	Forgot about overhead presses on the 22nd also. 6-23 Incline bench 115x3x5 185x5x3 + 6+4+3+2+1 205x2x1 16#stone 3 attempts spin 3 attempts glide 10 stands lwfd 8 throws 22# braemer 4 throws

verewulf Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 9/13/08 Location: United States Status: Offline Points: 207	Post Options Post Reply Quote verewulf Report Post Thanks(0) Quote Reply Posted: 7/13/10 at 2:52pm
	Well so far I am sucking at keeping this thing updated.The last 2 days my workout has consisted of hacking brush with a machete cutting small trees with a bow saw , and wrapping and hauling them off. I will call it caveman and hopefully post something else more often.

Duncan McCallum Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Joined: 12/07/07 Location: United States Status: Offline Points: 7442	Post Options Post Reply Quote Duncan McCallum Report Post Thanks(0) Quote Reply Posted: 7/13/10 at 2:57pm
	Caveman work is good work. It all matters.
	The man in the arena.

verewulf Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 9/13/08 Location: United States Status: Offline Points: 207	Post Options Post Reply Quote verewulf Report Post Thanks(0) Quote Reply Posted: 7/15/10 at 2:42pm
	Just in case anyone is reading this I feel I should note that I do not have a gym membership so all workouts are on whatever equipment I have at home. 4 mile ride on real bike. All workout done with no rest period other than to reset. 135# on bar because I am still trying to learn how to do all this. Snatches 7 clean and jerks 12 1arm deads with a pause then a high pull 15 per arm 25# kb swings 2 sets 20 25#kb behind the back throws 10 kb presses 20 per side 18# hammer winds 1set 10 per side followed by about 15 throws

verewulf Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 9/13/08 Location: United States Status: Offline Points: 207	Post Options Post Reply Quote verewulf Report Post Thanks(0) Quote Reply Posted: 7/19/10 at 3:37pm
	During work today Did some indian club type stuff with 5 lb bars After work 4 miles bike ride Still trying to understand how to perform cleans and snatches so the weight is nothing special Did a hand full of cleans with 135 Did 5 or so more with 185 205 caught it on top of rib cage and popped it into position wasnt pretty but hell I only weigh 240 so I was impressed , plus at 6ft-4 that is a long way up

verewulf Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 9/13/08 Location: United States Status: Offline Points: 207	Post Options Post Reply Quote verewulf Report Post Thanks(0) Quote Reply Posted: 7/27/10 at 10:34am
	At work Nolan Ryan forearm machine ( because we keep one there) 6 sets 12 each arm highest resistance. After work 4 mile bike ride Incline bech 45# bar x12 65#x 12 87#x 10 100#x 10 120#x 10 135#x 10 155#x 10 185#x 6 195#x 3 205#x 3 Went out and threw Hammer about 12 throws then it started raining 25# Kb 10 throws 1 turn 10 side throws each side 20 irish throw 15 throws 2 hands overhead behind. All throws were in the middle of a good rainstorm so grip was interesting but weather was awsome

verewulf Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 9/13/08 Location: United States Status: Offline Points: 207	Post Options Post Reply Quote verewulf Report Post Thanks(0) Quote Reply Posted: 7/30/10 at 12:19pm
	stretched some and threw shot for a bit I will probably get berated for this but I did curls (light at that to break in a new guy who is wanting to work out with me) Straight bar curls 4 sets 12 65 # alternating dumbell curls 4 sets 12 25# dumbell preacher curls 3 sets 12 25# dumbell wrist curls 4 sets 15 25# dumbell reverse wrist curls 4 10 25# behind the back barbell wrist curls 70# 3 sets 20 weak little hand gripper 4 sets of whatever I could get Not sure what the bar is called but its the curved bar with three different hand positions for tricep pushdowns Well I take that bar and do 10 reps per position non stop as one set. so 3 sets of 12 on those 3 sets 10 60# skull crushers some speed bench with 135 with a slight release and catch at the top.

verewulf Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 9/13/08 Location: United States Status: Offline Points: 207	Post Options Post Reply Quote verewulf Report Post Thanks(0) Quote Reply Posted: 8/03/10 at 2:20pm
	hammer throws out at park Did a bunch of winds both directions to loosen up good. Got maybe 10 or so throws before the handle broke. So being that I was already there and only took the hammer , I threw the weights from the hammer discus style and some side throws . Then threw a piece of steal pipe I had with me for a bit. I made the hammer out of 3 5# plates and pvc like I had seen allot of people did. Just wanted to know if I did something wrong or do they normally only last a few throws.

verewulf Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 9/13/08 Location: United States Status: Offline Points: 207	Post Options Post Reply Quote verewulf Report Post Thanks(0) Quote Reply Posted: 8/04/10 at 3:31pm
	I need to increase my work capacity to get back into better shape again. It is by will alone I set my mind in motion. It is by the juice of sapho that thoughts acquire speed, the lips acquire stains, the stains become a warning. It is by will alone I set my mind in motion. 200+ tire flipped from one side of yard to the other' followed by about 3 minutes of sledgehammer to the tire lefts rights and overheads, followed by flipping the tire back across the yard, and last in the circuit 135# bb snatch + 4 military presses. Hot as hell here in Texas and sweat was pouring of me in rivers. Rested and talked to my parents ( they live next door) then as I could I repeated the process minus the tire about three more times. Long rest breaks but I havent done any of this in a long time. I was winded as hell.

verewulf Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 9/13/08 Location: United States Status: Offline Points: 207	Post Options Post Reply Quote verewulf Report Post Thanks(0) Quote Reply Posted: 8/09/10 at 9:57am
	2 mile bike ride. Had my finger dislocate a few days ago so my grip is currently almost non existant and never that impressive to begin with, so first part of my day I did finger flexes and contractions with rubber bands to try to rehab the one finger and improve the rest. At home Jm presses 3x5x135# bench press 5x135 5x185 7x205 4x225 20 throws with 19# hammer Really hot Tx weather sucks during the summer.

verewulf Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 9/13/08 Location: United States Status: Offline Points: 207	Post Options Post Reply Quote verewulf Report Post Thanks(0) Quote Reply Posted: 8/10/10 at 10:00am
	Didn't track weights or reps today. 3 sets Alternating dumbell curls with lying cable tri-pushdowns squats to bench low pully rows more curls braemar and 16 shot

verewulf Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 9/13/08 Location: United States Status: Offline Points: 207	Post Options Post Reply Quote verewulf Report Post Thanks(0) Quote Reply Posted: 8/12/10 at 9:51am
	Hang snatches Bar x 10 67x10 95x6 117x5 135x2 Still just don't feel like I am doing these right shot 16# 30 or so throws with different techniques

Joel Sim Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 9/26/07 Status: Offline Points: 560	Post Options Post Reply Quote Joel Sim Report Post Thanks(0) Quote Reply Posted: 8/13/10 at 1:04am
	I was taught a couple different variations, Power snatch is pulling/raising the bar ahap/afap with the posterior(sp) chain up through your traps and rear delts. Hip Snatch is bringing the bar back into your hip crease at the bottom, then use your butt to throw the bar back up ahap/afap. I don't seem to get much shoulder or trap involment in this movement but my hips are sore for days. Niether of the above versions have much, if any, jump under the bar to catch it. Generally a small press out to a standing lockout. If you're pressing more than a few inches it's to heavy, drop the weight and maintain form. I have always been told my front delts should never be sore from a snatch workout. Hang Snatch is probably the most technical as it involves a dbl knee bend and dropping under the bar to catch it then overhead squatting to a standing position. Unfortunately I don't think I'm qualified to explain it, maybe shoot Peter Ingleton a PM. I know when I hit it right it feels extremely smooth. YMMV How's the shot work coming along? Starting to feel a groove w/ anything yet?

verewulf Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 9/13/08 Location: United States Status: Offline Points: 207	Post Options Post Reply Quote verewulf Report Post Thanks(0) Quote Reply Posted: 8/13/10 at 9:45am
	As far as the snatches go I always feel them in my behind and traps the next day or so. There is never much of a press out as I am trying to get my form down rather than trying to set myself an impressive number. As for he shot and stone work I am not worth damn at technique, I haven't really got any of them down.I usually try to take several throws with diff techniques hoping one will start to click, but if any of the have it is this one I found on here. Stone That style usually gives me up to 4 ft more than what I stand the spin and glide are usually = or less than I can put it standing.

verewulf Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 9/13/08 Location: United States Status: Offline Points: 207	Post Options Post Reply Quote verewulf Report Post Thanks(0) Quote Reply Posted: 8/15/10 at 10:50am
	2 days worth of moving heavy props and things around in 130 building in Tx and another half day tomorrow after my normal job.

verewulf Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 9/13/08 Location: United States Status: Offline Points: 207	Post Options Post Reply Quote verewulf Report Post Thanks(0) Quote Reply Posted: 8/19/10 at 9:04am
	Haunted house workout Move large heavy props outside and load onto trailer then move to another larger storage trailer to unload. Drag fallen trees to different locations pull gypsy trailer by rope harness no "weight lifting " but in the hot Texas sun this is a good workout

verewulf Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 9/13/08 Location: United States Status: Offline Points: 207	Post Options Post Reply Quote verewulf Report Post Thanks(0) Quote Reply Posted: 11/23/10 at 2:38pm
	2nd workout since August or so, all my free time goes into the haunted house I help manage. Lost allot of strength and a bit of size , neither of which I had to spare.But I gotta go slow until I get it back. Incline bench 65x 10 85x 10 95x 10 135x 5 155x 5 185x 3 185x 3 flat bench 135x 3x5 Lat pulls 5x5 couple tire flips hand full of tractor tire jumps 10 throws with 20lb hammer ? throws with shot And several stupid poses in a mirror followed by self loathing for not working out for months.

verewulf Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 9/13/08 Location: United States Status: Offline Points: 207	Post Options Post Reply Quote verewulf Report Post Thanks(0) Quote Reply Posted: 11/28/10 at 1:47pm
	Tinkered around with my 16# stone overhead presses with 60# stone lots and lots of jumps jumping from ground to 4th step at house don't know how high or far it was small jumps stair to stair using mainly calves side to side jumps standing broad jumps and general hopping

verewulf Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 9/13/08 Location: United States Status: Offline Points: 207	Post Options Post Reply Quote verewulf Report Post Thanks(0) Quote Reply Posted: 11/30/10 at 1:43pm
	Rdl 135x3x5 185x2x5 225x2x3 deads from floor 275x2x1 315x2x1 365x2x1 Rack pulls at knee height 365x2x1 405x1 455x1 475x2x1 525x1 leg presses superseted with calf raises and leg extensions Now I am really tired

verewulf Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 9/13/08 Location: United States Status: Offline Points: 207	Post Options Post Reply Quote verewulf Report Post Thanks(0) Quote Reply Posted: 12/06/10 at 12:49pm
	Push presses and a bit of stone work

verewulf Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 9/13/08 Location: United States Status: Offline Points: 207	Post Options Post Reply Quote verewulf Report Post Thanks(0) Quote Reply Posted: 12/09/10 at 2:21pm
	Flat bench incline decline pec machine dumbell flys

verewulf Members Profile Send Private Message Find Members Posts Add to Buddy List Senior Member Joined: 9/13/08 Location: United States Status: Offline Points: 207	Post Options Post Reply Quote verewulf Report Post Thanks(0) Quote Reply Posted: 12/15/10 at 11:51am
	Curls just to do something 3 sets straight bar curls 3 sets alternating dumbell 3 sets dumbell hammer curl 1 set barbell preacher curl 6 sets dumbell preacher curl dumbell front raises and side raises

Alan H Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Account banned. Joined: 5/19/08 Status: Offline Points: 3135	Post Options Post Reply Quote Alan H Report Post Thanks(0) Quote Reply Posted: 12/15/10 at 11:57am
	You're making me realize that need to do some calf work.