IronRose

Thanks Larry, you have always been an inspiration to me! Look forward to seeing you soon.
Tom, so good to hear from you as well! Stay strong.

3/29 AM Walked and waddled 2 miles in 32 minutes.
Spent the rest of the day doing chores. Mid afternoon I got out and Braemared the 8 pound shot. Consistent at 29' 6". For me at my recovery status this is good. Went back to doing chores and got a nice sunburn.

So far this week,
Sunday AM ran/waddled 2 miles
PM my son came over and we benched.
135 x 5, 185 x 5, 225 x 4, put on a yellow slingshot, 225 x 4 for 4 more sets. 135 x 12, 135 x 12.
Behind the head seated tricep press.
40 x 12, 40 x 12, 40 x 12, 40 x 12.
Also threw 12 pound hammer before this workout, working on hammer speed. And 8 pound shot Braemar.
Monday
AM did 3 sets of 15 with 22 pound ball.
8 pound shot glide and 16 pound lwfd. Both for 7 reps.
Then pulled a 80 pound sled and beat on a tire with a 10 pound sledge hammer.
PM Deadlifting in the dirt.
135 x 5, 185 x 5, 225 x 5, 275 x 5 for 4 sets. 315 x 3, 365 x 1, 275 x 6
Threw 12 pound hammer.
Tuesday
AM ran 2 miles non stop! Then threw sheaf.
7 reps from the ground, then a regular throw and one from the ground that's 1, did 7 of these.
Nothing that night.
Wednesday
AM 3 sets of 15 throws with the 22 pound med ball. 8# shot braemar then glide x 7 each, 32# HWFD x 7.
PM Core. Good Mornings with 185 x 5 for 2 sets. Core Crushers with 155 x 5 for 2 sets. Romanian Core Blaster for 8 for 2 sets. Seated plate twists for 8 for 2 sets and 1 set of situps for 16.
Pretty much a typical week.

4/10/20 Fri
AM Did 3 sets of 15 with 22# med ball
32# WOB x 7, Sheaf from ground drill x 7, WOB x 7 then regular sheaf throw plus ground sheaf throw counts as one. Did 7 sets.
PM Threw 8# shot for Braemar then Glide.
16# lwfd then 32# hwfd. Called it a day.
Finally able to get my legs around to plant and throw! Fell hard on my next to the last hwfd throw. Hit the hard ground hip first. By Gods Grace was able to finish the throws with no problems. Real sore this morning.

4/13/20 Monday
Nothing in the AM.
PM DB Bench 50 x 12, 80 x 10, 95 x 6, 80 x 8, 80 x 6, 50 x 15, 50 x 15.
25# plate flies x 8, x 8
Pendlays 185 x 8, 185 x 8.
Threw 12# hammer

Wow, been a long time! And man am I old now. Ready to crank up the training again next week.
See you then.

Thank you Brother!!! Will do!

Still my Highland Games Hero

9/26/22 Monday
PM DB Bench 50 x 5, 75 x 5 at this point I put on a Sling Shot. 100 x 4, 100 x 4, 100 x 4, 100 x 4, 110 x 3, 120 x 4, 100 x 6.
Seated Rows 245 x 10, 245 x 10,
Lat Pull Downs 245 x 10, 245 x 10
Caber Curls 75 x 8, 75 x 10
Called it a night. Still Rehabing my shoulders. They felt so much better tonight. Caber Curls hurt a little so went from 90 pounds to 75 pounds. Next week would like to add in heavy shrugs.

Tom,
So good to hear from you! Been too long!

You’re a beast Bill!

9/30/22. Thursday PM.
Seated Front Press 45 x 5, 95 x 4, 120 x 4, 120 x 4, 120 x 4, 120 x 4, 135 x 4,
155 x 4, 125 x 8.
Caber Curls 80 x 10, 80 x 10
Decline Skull Crushers/Close Grip 115 x 10/10, 125 x 8/8.
Reverse Pec Deck 120 x 10, 120 x 10.
DB Curls 35 x 8, 35 x 8.
Forearm Curls 45 x 20, 45 x 10
Done!!!!

Monday. 10/3/2022
PM
DB Bench 50 x 5, 75 x 5, Sling Shot 110 x 4, 110 x 4, 110 x 4, 110 x 4, 120 x 4 videoed, 130 x 3 videoed, 110 x 6.
Caber Curls 80 x 10, 80 x 10 videoed got you Todd!
Standing French Press 75 x 10, 75 x 10.

So yesterday I had to stay late at work and had to shorten my workout.
10/4/2022. Tuesday
PM
Seated Rows 250 x 10, 250 x 10
Lat Pull Downs 250 x 10, 250 x 8
Shrugs 225 x 10, 315 x 10
Was another late one as I had a Church function to attend. Kinda tired.

10/5/2022. Wednesday
SSB Hatfield Squats 135 x 4, 235 x 4, 235 x 4, 235 x 4, 235 x 4, 270 x 4, 305 x 4, 235 x 8.
Viera Squats 135 x 5, 185 x 5, 185 x 5.
Leg Press/Calf Raises. 450 x 10/25, 540 x 10/25, 630 x 10/25.
Called it a night.

Thursday 10/6/2022
Behind the Neck Push Press
45 x 4, 95 x 4, 135 x 4, 155 x 4, 155 x 4, 155 x 4, 155 x 4, went to a front press here out 185 x 1, 185 x 1, 155 x 6
Caber Curls 85 x 10, 85 x 10, 85 x 10.
Decline Skull Crushers 115 x 10, 125 x 10, 135 x 8.
Decline Close Grips 115 x 10, 125 x 10, 135 x 8.
Dumbell Curls All three sets done one after the other 35 x 5, 25 x 10, 15 x 7.
Forearm work. And done!!!!

October 10 2022   Monday
AM
Threw a light Braemar and light open stone and worked on form.
Did 35# WFD and 21# WFD again working on form.
Finished with a 12# hammer.
PM
Dumbell Bench. Have not recovered from Thursdays shoulder workout and could not push through the pain of the 115# bench.
Did 50 x 5, 75 x 5. Got 100 x 4 then moved on.
Pec Deck 90 x 10, 90 x 10, 90 x 10.
Tricep French Press 75 x 10, 85 x 10, 90 x 10.
Called it a day.

October 12 2022. Wednesday
AM
16# Sheaf Drill x 7
16# Sheaf toss x 14
42# WOB x 21
65# caber toss x 7

PM
Jump Rope x 105
Sumo Deadlift 135 x 5, 225 x 5, 270 x 4, 270 x 4, 270 x 4, 270 x 4, 295 x 2, 275 x 5.
Sumo low rack pulls 335 x 1, 385 x 1
Leg Press Machine/Calf Raises 540 x 10/25, 630 x 10/25, 720 x 10/25.
Viera Squats 185 x 5, 185 x 5, 185 x 5.
Was a good day!