TRAINING LOG: James Potter
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Topic: TRAINING LOG: James Potter
Posted By: Bosyn
Subject: TRAINING LOG: James Potter
Date Posted: 1/27/10 at 3:08am
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I'm doing the 5-3-1 given to B by Chris Woods. I finished up my maxes
last night and am on week 1 for everything but Squat (did that last
night) Now I'll be honest I've never done real weight training so my numbers are very much lower than most of ya'll but the forum is here and I can keep track of my progress. Starting Maxes Bench - 155 3 reps Millitary - 95 - 3 reps Squat - 250 - 3 reps Deadlift - 250 - 3 reps Monday - 1/25/2010 Bench I messed up and didn't print out my numbers for this day so I went off what I remembered. 5 - 70 5 - 80 3 - 90 5 - 110 5 - 130 3 - 150 Tricep push downs 15 sets 5 reps - 110lbs Dumbell Millitary press 5 sets 5 reps 20lbs each hand 5 sets 5 reps 25lbs each hand 5 sets 5 reps 30lbs each hand Shoulder Shrugs 15 sets 5 reps 135lbs I like to see the total weight that I moved each day so for Monday it was 24795lbs. ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Replies:
Posted By: Bosyn
Date Posted: 1/27/10 at 3:18am
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Tuesday - 1/26/2010 Maxed out Squats tonight before starting my workout. Squat maxed at 250 X 3 Log for 5-3-1 training Dead Lifts 5 reps 100lbs 5 reps 125lbs 3 reps 150lbs 5 reps 165lbs 5 reps 180lbs (we got off track as to who's card we were on and I got an extra set here) 5 reps 190lbs 8 reps 215lbs Weighted Lunges 15 sets 5 reps 35lbs each hand Leg Curls 5 sets 5 reps - 95lbs 5 sets 5 reps - 110lbs 5 sets 5 reps - 125lbs (Lunges and Leg Curls were super setted together) Hanging leg raises Didn't get to these tonight due to taking time for squats. All told weight lifted for the night - 19570lbs (not counting my squats as I don't remember the numbers we moved up on just the max) ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Quint T Melius
Date Posted: 1/27/10 at 1:17pm
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Wow man 8 sets of dead lift! You will be right down the path to serious weight in no time. ------------- If you don't have time to do it right, when are you going to have time to do it over? |
Posted By: thegnome
Date Posted: 1/27/10 at 1:20pm
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I like the 5-3-1 set up as well. I use it for the powerlifts. ------------- Andrew G Vada a bordo CAZZO!!!! |
Posted By: Duncan McCallum
Date Posted: 1/27/10 at 4:30pm
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But he's left-handed!
Sinner. Good work Potter. Come throw. ------------- The man in the arena. |
Posted By: BrittneyBoswell
Date Posted: 1/27/10 at 4:47pm
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Hey, don't get all crazy, I just got him lifting! Throwing again will be a whole new challenge. B
------------- Highland Games - The drama is so high, because the stakes are so low. |
Posted By: Bosyn
Date Posted: 1/29/10 at 1:57am
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Wednesday 1/27/2010 Wednesday is our "off night" from lifting so I did core work 10 sets 10 reps of leg raises 5 sets of planks (20 - 30 seconds each time) 5 sets 10 reps crunches Thursday 1/28/2010 Military Press day Military Press 40lbs 5 reps 50lbs 5 reps 60lbs 3 reps 65lbs 5 reps 75lbs 5 reps 85lbs 6 reps DB Incline 25lbs each hand 5x5 30lbs each hand 5x5 35lbs each hand 5x5 Bent over rows 30lbs each hand 15x5 Reverse Grip Tri puchdowns 90lbs 5x5 110lbs 10x5 Good night I think I can start to go heavier on the DB Incline, but I'm trying to maintain good form while I'm doing the evolution. Also I need to not jerk the weight on rows as I looked like I was trying to pull start a damn lawn mower... All told I moved 18590lbs tonight ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Bosyn
Date Posted: 2/01/10 at 1:32am
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Friday 1/29/2010 Squat night Back Extensions 15 sets 5 reps - 0 weight (First time I've done these and OMFG they killed me) Sit Ups 15 sets 5 reps - Super setted with back extensions Leg Press 250lbs 5 sets 5 reps 300lbs 10 sets 5 reps Squats 100lbs - 5 reps 125lbs - 5 reps 150lbs - 3 reps 165lbs - 5 reps 190lbs - 5 reps 215lbs - 8 reps Another good night. Looking forward to Monday night and bench. ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Bosyn
Date Posted: 2/01/10 at 2:57pm
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2/1/2010 Start of week 2 Bench 65lbs 5 reps 80lbs 5 reps 95lbs 3 reps 110lbs 3 reps 125lbs 3 reps 140lbs 5 reps Tri Ext. 90lbs 5 sets 5 reps 110lbs 10 sets 5 reps DB Millitary 25lbs each hand 6 sets 5 reps 30lbs each hand 10 sets 5 reps Shoulder shrugs 135lbs 10 sets 5 reps 145lbs 5 sets 5 reps All told 25050lbs. ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Quint T Melius
Date Posted: 2/02/10 at 12:51am
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How is the soreness going, any better in week two? ------------- If you don't have time to do it right, when are you going to have time to do it over? |
Posted By: Bosyn
Date Posted: 2/02/10 at 1:35am
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MUCH better I mean I feel it but I'm not walking all stiff like the Michellin man. We'll see tomorrow though after Dead's tonight.
------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Wayne Hill
Date Posted: 2/02/10 at 2:13pm
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So, do I understand correctly that you started lifting in late January, essentially as a newbie? If so, there are some special considerations that a lot of the experienced lifters here might easily neglect. The main thing you should concentrate on for a while is proper form. Your strength will go up like nobody's business (doubling in the first 10 weeks is not at all uncommon), but you want to get used to doing the motions correctly to minimize the likelihood of injury as the weights get heavier. Also, it takes a while for your connective tissue to catch up to your muscle development, so you shouldn't do any 1-rep maxes for a while (some people say for 6 months, others say for a year). I see you're doing lots and lots of sets. That's OK for now, since there's not much you can do wrong as a newbie, as long as you don't get hurt, and you need to find your working weights. As soon as you find your working weights, you should do, say, 3 working sets of each exercise (after a couple of light warm-up sets, at least for the "big" exercises). Do all of the working sets at one weight, and increase the weights as you can handle all 3 sets with, say, 8 good reps. Your squats show how much your early gains will be about training your muscles to work in an organized manner: you got 250 for 3 on 1/26, and 215 for 8 on 1/29 (doesn't compute). I'd suggest trying 135 x 5, 185 x 3, and then doing your working sets at 205. ------------- "We may be small, but we're slow." - MIT Rugby |
Posted By: Bosyn
Date Posted: 2/02/10 at 2:32pm
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Wayne thank you for the feedback sir. I'm not maxing every week. I maxed on week 0 (2 weeks ago) Since then I'm using a formula that was provided to me based on the 5-3-1 lifting program. Last week was 85% of Max this week is 90% and next week is 95%. Week 4 is the deload week and I will be lifting a lot less (only 65% of max) I'm taking it slow and not trying to be crazy or anything. With the supporting exercises I'm doing each week I'm trying to find out where I should be with them, that's why the weights are different. The 4 main lifts I'm doing each week are Bench, Squat, Millitary, and Dead Lift. Once again thank you for the advice on letting the connective tissue catch up, that was something I had not thought about. ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Bosyn
Date Posted: 2/03/10 at 1:46am
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Tuesday 2/2/2010 Deadlift night (oh how I hate thee!!!) 100lbs 5 reps 125lbs 5 reps 150lbs 3 reps 175lbs 3 reps 200lbs 3 reps 225lbs 6 reps (and OMG I was done after the last one) Assistance workouts Hanging leg raises 15 sets 5 reps Leg Curls 90lbs 10 sets 5 reps 110lbs 5 sets 5 reps Lunges 35lbs each hand 15 sets 5 reps Another good night. I need to work on my form for the deadlift more. Watching myself I'm not going straight up my shins but am about a foot or so away from them as I go up. I also need to work more on getting my hips engaged more. All told weight 16525lbs ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Bosyn
Date Posted: 2/04/10 at 2:02am
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2/3/2010 Did barbell curls light weight lots of reps. Did 10 sets of 5 with the 50lb bar. Was helping a friend by spotting for him for bench and got froggy. Decided to see if I've made any progress on bench and I had and am so happy. 170lbs 2 reps easy - could have done more but wanted to see where I topped out. 190lbs 1 rep fairly easy 200lbs - tried but failed. Kept the bar in control but couldn't drive through it. I'm really excited because 190lbs bench is a personal record, the old being 180 (yeah I know I'm a wimp). ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Bosyn
Date Posted: 2/05/10 at 2:15am
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2/4/2010 Millitary Press night Mil. Press 50lbs 5 reps 60lbs 5 reps 70lbs 3 reps 80lbs 3 reps 90lbs 3 reps 110lbs 3 reps DB Incline 40lbs each hand 12 sets 5 reps 35lbs each hand 3 set 5 reps Bent over rows 35lbs each hand 15 sets 5 reps Reverse Tri extensions 90lbs 5 sets 5 reps 100lbs 10 sets 5 reps ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Bosyn
Date Posted: 2/08/10 at 2:25am
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2/5/2010 Bah forgot to post Friday nights numbers Squat 150 X5 165 X5 180 X3 190 X3 200 X6 Back Extensions 5 sets of 15 25lbs Crunches 5 sets of 15 Leg Press 5 sets of 15 285lbs Calf raieses 5 sets of 15 Starting tonight going to change things up a bit. 15 sets of 5 or 5 sets of 15 is kicking my ass so going to change to 8 sets of 5 reps and go a bit heavier with each lift. ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Duncan McCallum
Date Posted: 2/08/10 at 2:39am
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2/10 "Today I am going to come to the gym and lift with Mark and Duncan." Good work James, really, this has always been my biggest concern for your future in the Games. Your technique is not bad at all, and you understand the events...a fish in water. Now you have to put some muscle behind the hustle. Looking forward to seeing your progress this year...Texas needs another A. ------------- The man in the arena. |
Posted By: Bosyn
Date Posted: 2/08/10 at 2:45am
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Duncan thank you sir. I need to get out of the C's first but my goal is to be up with the B's by summer.
------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Duncan McCallum
Date Posted: 2/08/10 at 3:11am
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You can be in the B's by San Antonio if you will just bear down on it. Guys like you, and the Jolly Green Jesse Giant are naturally intuitive throwers. It shows in your technique. If you were as strong as me, you would beat me. I have no doubt. Jesse too. Work those muscles and work your technique...become consistent. A tweak here and a polish there and you will be giving B's and A's in Texas a long day. You just have to figure out where to hang the extra tools on your belt. Go to Cannon's Games and throw hard; then off to the Iron Thistle. Watch and learn. I have showed Ace Boswell just about everything I can think of in the gym, minus a few tricks I keep hidden way up my sleeve (Not going out like Darth Plagus!) She can help you. Come to practice on Sunday; you are bound to figure something out! Think how great it would feel to win your Class at Scarby in front of the home crowd? In front of Treebeard...I mean, Coop. I'm not saying it will be easy, and frankly, when (not if) you get to the A's I am going to go out of my way to wail on you!!! But you will be in GREAT company, and will have gotten to a place many never do. I did it, you can do it. And for the love of God throw right-handed... ------------- The man in the arena. |
Posted By: Bosyn
Date Posted: 2/08/10 at 12:56pm
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2/8/2010 Week 3 Bench 65 x5 80 x5 95 x3 120 x5 135 x3 150 x8 *WOOOT* Wednesday I'm going to go in to figure out my new bench max, 5lbs at this point seems a bit light as I'm just starting out. According to a bench press calculator I found online it says that I should be at 1RM of 190. I've done 190 3 times last week so I think I'm going to try one of my miles stones of 200lbs. We shall see sports fans DB Millitary 40lbs each 4X5 35lbs each 2x5 30lbs each 2x5 Tricep Pushdowns 110 8x5 - Way to easy I am going to go up next week. Shrugs 230 8x5 Another great night. I'm loving the gains I'm making but wary of losing form for numbers. I'll be honest I take twice as long as others to do the rep's but that's because I'm watching my form like a damn hawk ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Duncan McCallum
Date Posted: 2/09/10 at 1:16am
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"Wednesday I'm going to go in to figure out my new bench max, 5lbs at this point seems a bit light as I'm just starting out. According to a bench press calculator I found online it says that I should be at 1RM of 190. I've done 190 3 times last week so I think I'm going to try one of my miles stones of 200lbs. We shall see sports fans" Come to LA Fitness Hoss...Mark and I can spot you on your max! James, sometimes 5 pounds is all you can get. Don't diminish the quality of your effort with the "5 pounds is a bit light" bull...gains are gains are gains. Also, as a guy in my gym found out the other day, workout calculators DON'T MEAN SH*T! This guy got stapled to the bench with 315..."Dude, I did 300 twice the other day, used the 125 db's for 5...my workout program says I should be able to 315 easy." Seriously, swing by LA Fitness if you want...I see 205 happening. Woot. ------------- The man in the arena. |
Posted By: Bosyn
Date Posted: 2/09/10 at 1:20am
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Which LA Fitness?
------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Duncan McCallum
Date Posted: 2/09/10 at 1:23am
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Keller...or as we call it, Ground Zero! ------------- The man in the arena. |
Posted By: Bosyn
Date Posted: 2/10/10 at 2:52am
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2/10/2010 Deadlift night 5x100 5x125 3x150 5x190 3x215 8x240 (really proud of this. I wanted 10 but am ok with 8) Good Mornings 2 sets 8 reps 85lbs 4 sets 8 reps 65lbs 2 sets 8 reps 45lbs Weighted step ups 3 sets each leg 8 reps 50lbs I'm taking tonight off due to some prior engagements, sorry duncan next week I will try and make it out to Keller for butt kickings. I'm once again happy with my progress. I'm thinking of next trying 300lbs dead to see if I can make it, it's one of my mini goals. ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Wayne Hill
Date Posted: 2/10/10 at 9:05am
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I think you can do 300, but as a newbie I'd urge you to work with weights you can handle for triples.
------------- "We may be small, but we're slow." - MIT Rugby |
Posted By: Bosyn
Date Posted: 2/10/10 at 11:57am
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You are probably right Wayne. I want to move up but I should probably set my next level at 275 for working sets.
------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Bosyn
Date Posted: 2/11/10 at 3:01pm
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2/11 - Lifting during SNOWMAGGEDON!!!! Ok it's snowed for 12+ straight hours here. 9+ inches on the ground and I left work early but couldn't not lift, what is wrong with me lol Millitary 40 x5 50 x5 60 x3 75 x5 85 x3 95 x8 Lat pull down 100 X4 X5 95 X2 X5 90 X2 x5 Pec flys (thinkthat's what they are called) 85lbs 8 sets x5 reps (never done them before so wasn't sure where to start) Decline Bench (First time I've ever done this) 135 X7 sets X5 reps 135 x1 set x13 reps (was just going to failure to see how many I could do) This weekend I'm hoping to get some throws in with the Keller crew to see if I can translate any of this lifting into better throwing, we shall see. ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Bosyn
Date Posted: 2/15/10 at 1:13pm
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Wasn't feeling it very much tonight so hit it and quit it. Bench 75 x5 90 x5 110 x5 120 x5 135 x5 155 x7 (probably had one or two more in me but didn't have a spotter) DB military 45 x2 x5 35 x6 x5 Tri Extension 120 x2 x5 110 x2 x5 100 x4 x5 Shoulder Shrug 135 x10 x7 ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Bosyn
Date Posted: 2/18/10 at 2:40am
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2/18/2010 Deadlift night 115x5 145 x5 175 x3 190 x5 215 x5 245 x6 I was strong all the way through to the last rep of 245. That one I started to struggle and almost didn't lock it out. Leg Curls 140 x8 x5 Weighted Lunges 30lbs each hand x8 x5 Good Mornings 65 x8 x5 A good night. After cooling down talked with a trainer who has been watching us come regularly and as we were talking he seemed genuinely impressed with how I am progressing. ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Bosyn
Date Posted: 2/19/10 at 2:25am
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2/17/2010 Seated Mill press 45 x5 55 x5 70 x5 85 x5 95 x10 Skull Crushers 30lbs x4 x15 Decline Bench 135 x4 x10 Overhead press to fly 15lbs x8 x5 ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Duncan McCallum
Date Posted: 2/19/10 at 2:37am
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Not bad at all...keep working the legs! And do stuff right-handed. Cannot help you otherwise...! First, your left-handedness was not part of our negotiations nor our agreement so I must do nothing. And secondly, you must be right-handed for the Right-Hander's code to apply and you're not. And thirdly, the code is more what you'd call "guidelines" than actual rules. Welcome aboard the Black Pearl, Miss Potter. ------------- The man in the arena. |
Posted By: Bosyn
Date Posted: 2/19/10 at 2:41am
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Monday night is squats. There have been all kinds of scheduling problems this week so we are going to 3 nights a week. Monday will be the last night of heavy lifting for me next week, going to edmonton so going to use the rest of the week to deload. As for the rest on my correct handedness throwing I'm disinclined to acquiesce to your request. Means "no". ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Duncan McCallum
Date Posted: 2/19/10 at 2:49am
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Worry about your own fortunes James. The deepest circle of hell is reserved for betrayers and mutineers...and the left-handed English. ------------- The man in the arena. |
Posted By: Bosyn
Date Posted: 2/19/10 at 3:03am
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Now as long as you're just hanging there, pay attention. The only rules
that really matter are these: what a man can throw and what a man can't throw. For instance, you can accept that your father was a lefty and a
good man or you can't. But lefty is in your blood, boy, so you'll have
to square with that some day. And me, for example, I can let you throw right,
but I can't do a whole game all by me onesies, savvy? So,
can you throw under the command of a lefty, or can you not?
------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Duncan McCallum
Date Posted: 2/19/10 at 3:05am
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Almost used that one... Touche... Keep training! You are throwing at Mark's Games next weekend? ------------- The man in the arena. |
Posted By: Bosyn
Date Posted: 2/19/10 at 3:07am
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Nah I'm going to be up in Edmonton in the cold and snow installing a Cisco CallManager phone system, and drinking heavily. I am thinking about making Thistle but it depends on if I can get away from Workshops and if John has a spot in C's. ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Duncan McCallum
Date Posted: 2/19/10 at 3:19am
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I'll find out... ------------- The man in the arena. |
Posted By: Bosyn
Date Posted: 2/25/10 at 5:32am
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This next 2 weeks are going to suck. I'm stuck in Edmonton for work and the gym at the hotel is ok for cardio and not so much for the lifting. I'm going to do bench tonight on it and see how that goes, all machines all the time there. I guess it's time to work on Cardio more while i"m up here. ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Duncan McCallum
Date Posted: 2/25/10 at 10:37am
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Pushups, lunges, dips... Oh my... ------------- The man in the arena. |
Posted By: thegnome
Date Posted: 2/25/10 at 10:45am
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Hotel machines can do in a pinch., If there's a bench do some jumps. ------------- Andrew G Vada a bordo CAZZO!!!! |
Posted By: Duncan McCallum
Date Posted: 2/25/10 at 11:30pm
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The Gnome has a point...benches don't care if you're left-handed. Sinner. See you in Oklahoma. ------------- The man in the arena. |
Posted By: Bosyn
Date Posted: 3/08/10 at 2:32pm
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Back in the Saddle again! After traveling for work for 2 weeks I am back to working out seriously. 3/8/2010 Bench 75 x5 90 x5 110 x3 120 x5 135 x5 155 x5 Skull Crusher's 30x6x5 curls 30x6x5 Shoulder shrugs 135 x8 x10 Triceps extensions 120 x6 x5 110 x2 x5 ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Duncan McCallum
Date Posted: 3/10/10 at 2:09am
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About time. Good job...for an Englishman. ------------- The man in the arena. |
Posted By: Bosyn
Date Posted: 3/11/10 at 1:49am
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3/10/2010 Bicep night - I haven't worked much on concentrating on Bi's and Tri's and my hammer proves it. So I'm going to try and work in a night just for them Barbell curl 40x8x5 50x5x5 Bent over Rows 30 x8 x5 - left hand 30 x8 x5 - right hand forearm curls 45x20x2 forward 45x20x2 backward Not a heavy or long night all told took about 30 minutes. I also did a few sets of lat pulls but there were to many people over there to get serious reps in. Also I think I'm done with the banded machines. I wanted to get in a few sets on the 60lb bar but it was being used so I went to one of the curl machines, set the weight to 65 and almost hit myself in the face I pulled it up so fast. I honestly couldn't feel the weight. So yes Duncan I'm not a convert to only free weights.... But I'm still Correct Handed in throwing!!!! ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Bosyn
Date Posted: 3/11/10 at 12:10pm
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3/11/2010 Deadlift 115 x5 145 x5 175 x3 190 x5 215 x5 245 x5 Leg raises 140 x5 x6 120 x5 x4 Leg Extensions 125 x5 x10 ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Bosyn
Date Posted: 3/22/10 at 3:37am
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3/21/2010 I was sick with stomach flu all last week so didn't get to workout until Sunday night. Did a cardio session with one of my workout partners 6 sets 8 reps box jumps 4 - 9 risers 4 sets 8 reps each leg skip jacks - 5 risers 5 sets of jump ropes 45/40/30/20/10 5 minutes stair climber 1.8 miles on the treadmill doing 2 minute slow interval 1 minute fast interval. Evidently I remember my risers wrong. Updated with the right numbers. ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Bosyn
Date Posted: 3/22/10 at 3:18pm
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3/22 Mill Press 45 x5 55 x5 70 x5 80 x5 90 x5 100 x7 Incline Bench 115 x 8 x5 Curls 20lbs each hand 5 sets x5 15lbs each hand 3 sets x5 Hammer curls 20lbs each hand 5 sets x5 15lbs each hand 3 sets x5 Curls and hammer curls were super setted. ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Bosyn
Date Posted: 3/25/10 at 3:04pm
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3/25 Bench 75x5 90x5 110x3 130x3 145x3 165x8 Push Press 85 x4x5 75 x4x5 Caber Curls - Not sure what the true name of this exercise is. Start with rope handle at waist left and exploded all the way over my head 40 x4x5 50 x4x5 Tricep extensions 120 x8x5 Super setted the cab ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Bosyn
Date Posted: 3/30/10 at 1:37am
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3/29/2010 Squats 115 x5 135 x5 165 x3 185 x3 205 x3 225 x6 Weighted Step ups 60lbs 4x10x2 Lunges 50lbs 4x5x2 5 minutes stair climber 20 minutes elliptical ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Bosyn
Date Posted: 4/13/10 at 8:11am
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4/12/2010 Deadlift 115 x5 145 x5 175 x3 205 x5 235 x3 275 x3 After doing fair all week I was shot after this. I know I'm a pud. ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Quint T Melius
Date Posted: 4/14/10 at 6:39am
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Looks like the deads are getting better, have you had any carry over into your distances? ------------- If you don't have time to do it right, when are you going to have time to do it over? |
Posted By: Bosyn
Date Posted: 4/15/10 at 7:46am
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Going to practice this weekend after Scarby closes for the night. I know my Braemar and WOB has improved (I'm hitting 10' no without really trying)
------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Quint T Melius
Date Posted: 4/15/10 at 11:39am
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Good deal man, see you at Scarby. ------------- If you don't have time to do it right, when are you going to have time to do it over? |
Posted By: verewulf
Date Posted: 5/01/10 at 1:09pm
| Its an inspiration to see someones numbers going up in print. Makes me want to get my act together and start lifting and tracking it more. Good job. |
Posted By: Sarahfly
Date Posted: 5/26/10 at 2:09am
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You still working out? Or is work winning? |
Posted By: Bosyn
Date Posted: 5/27/10 at 3:36am
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Yep once Fair is over I will be back to my normal schedule of 4 lift days a week.
------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Bosyn
Date Posted: 6/08/10 at 1:31pm
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The Potter has returned to the gym and yeah I've lost some strength during my break but oh well I have 10 months to fix that. Bench Press 10X5 95lbs 5X5 115lbs DB Bench 3 X15 X60lbs 1 x 10 x60lbs DB Inlcine Fly 4 x10 x30lbs DB Hammer Curl 1 x20 x40lbs 3 x20 x30lbs Bent Over Row 4 x10 x45lbs Pec Dec 1 x20 x55lbs 3 x20 x40lbs Mid Pull Row 3 x15 x70lbs 1 x15 x85lbs Tri Pushdown 2 x15 x70lbs 2 x15 x110lbs Lat Pulldown 1 x8 x70lbs 2 x8 x85lbs 1 x8 95lbs ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Bosyn
Date Posted: 6/11/10 at 3:21pm
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Tough night for lifting it was HOT in the gym tonight. Deadlift - 3x15x100 Push Press - 3x15x55 ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Bosyn
Date Posted: 6/15/10 at 3:19pm
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DB Bench - 4 x15 x70lbs DB Fly - 4 x10 x50lbs Hammer Curls - 4 x20 x50lbs Bent over rows - 4 x 10 x 60lbs Pec Dec - 1 x15 x70 1 x15 x 80 2x15 x85 Rows 4x15 95lbs Tricep Pushdowsn 4x15 100lbs
Lat Pulldowns 4x8 90lbs ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Duncan McCallum
Date Posted: 6/15/10 at 3:33pm
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Keep going James. ------------- The man in the arena. |
Posted By: Bosyn
Date Posted: 6/18/10 at 4:56am
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Squats 3x15 160lbs
Leg Curls 3x15 110lbs
Deads 3x10 135lbs
Leg Extensions 3x15 110lbs
Push Press 3x10 75lbs
DB Lunges 3x15 80lbs
I really need to learn more form on push press I can't figure out how to not just make it not just be a standing Mill press with some legs involved. ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Bosyn
Date Posted: 6/21/10 at 3:13pm
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In Houston this week for work so this was done at the hotel gym 3x15x60lbs DB Bench 3x20x40lbs Hammer Curls 3x20x40lbs DB Fly 3x10x70lbs Bent over row 30 minutes elliptical cardio ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: BrittneyBoswell
Date Posted: 6/21/10 at 3:15pm
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I may faint from shock - you did cardio? Was there a cattle prod? Not all bad for a boy far from home! ------------- Highland Games - The drama is so high, because the stakes are so low. |
Posted By: Bosyn
Date Posted: 6/29/10 at 1:25pm
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Back to the grind to 11 ft WOB! Going back to doing 5/3/1 with circuit training... Either I get stronger or it keeellllllsssss me!!! Bench 5x65, 5x80, 3x95, 5x110, 10x135 Shrugs - 3x15x200 DB Mil - 3x15x25's Face Pulls - 3x15x100 Lat Pulldowns - 3x15x110 And then I was introduced to the suck that is the inverted row... So I thought no prob I can do these.. my first try 2 reps, I was crushed. Sencond "set" 4, almost got to 5. On my third one I wanted more.. so I got 4.5 again... CRAP!!! So a new goal I will by the end of the year get 3 sets of 10 of those MF'ers!!!!! ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Bosyn
Date Posted: 6/30/10 at 3:46pm
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So tonight was core and cardio... I swear they were pumping in Gunny Sgt Hartman into my brain all night 2 miles on the treadmill alternating slow and medium jog 4 miles resistance 10 on the bike. Medicine ball pass drills - 5x 1minute 3x15 - crunches 3x15 supermans (not sure if that's what they are called) Oh yeah and forgot these Medicine ball throw situp things... 3x15 ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Bosyn
Date Posted: 7/05/10 at 10:29am
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Mill Press 5x40, 5x45, 3x55, 5x60, 5x70, 11x80 - I think I'm setting my 5/3/1 numbers to low for mil press I will recalculate for this. Db incline 3x30 1x25 sets of 15 Bent over rows 65x4 sets of 10 Tr pushdown 3x110 , 1x100 sets of 15 Facepulls 100x1, 90x3 sets of 15 ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Bosyn
Date Posted: 7/06/10 at 12:32pm
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Squat night!!! And the crowd goes mild at my numbers!! Squats - 5x110, 5x135, 3x160, 5x175, 5x200, 7x230 Back Extensions - 3x140x15 Crunches - 3x15 (super setted) Calf raises - 5x15 (super setted) Leg Extension - 3x15x255 Hip Abductions - 3x140 Hip Aductions - 3x140 Glute kicks - 3x15x70 (all 3 super setted) ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Bosyn
Date Posted: 7/12/10 at 2:26am
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Forgot to post this on friday. Friday Dead Lifts: 5x100, 5x125, 3x150, 5x160, 5x190, 7x215, 2x265 Leg raises 3x15x110 Leg Curls 3x15x110 Short night as I had a date to get to. ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Bosyn
Date Posted: 7/14/10 at 12:01pm
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Bench and Chest night Bench 5x80, 5x90, 5x115, 3x135, 5x155 - didn't finish the 5/3/1 night because I didn't have a spotter. Lat pulldowns - 4x110 Face pulls - 4x110 Hammer Curls - 4x30's x15 DB Fly's - 4x15'sx15 Inverted Rows -4x4 ALMOST got to 5 but I'm making progress Oh yeah and then catching a D league softball game after. ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Bosyn
Date Posted: 7/15/10 at 3:22pm
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Legs night Squats 100x5, 125x5, 150x3, 175x3, 200x3, 225x6 Leg Press 360x15x2,450X15, 540x15 Back Extensions 200x15x4 Crunches 4x25 Hip Abductions 4x145x15 Hip Aductions 4x115x15 ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Bosyn
Date Posted: 7/18/10 at 11:52am
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Military Press 45x5, 55x5, 65x3, 75x3, 85x3, 95x10 Skull Crusher 40'sx3x15 ISO Curls 20'sx3x10 DB Incline 30'sx15, 35'sx15x3 Row's 70x3x15 Shoulder Shrugs 270x3x15 Face Pulls 110x3x15 Reverse Tricep Pulldowns 80x3x15 ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Duncan McCallum
Date Posted: 7/18/10 at 2:21pm
Attaboy James. Keep at it. ------------- The man in the arena. |
Posted By: Bosyn
Date Posted: 7/19/10 at 2:30pm
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Thanx Dman... Hopefully this will show some results when I hit the field.
------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Bosyn
Date Posted: 7/21/10 at 8:08am
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Dead Core night Deads - 145x5, 175x5, 200x3, 220x3, 260x1 Sucky night as I wanted at least 5 on 260 Core work - 3 sets Medicine Ball Situps 3 Sets Russian twists 2 Sets Planks 2 sets a leg raise combo meddly ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Bosyn
Date Posted: 7/22/10 at 4:00pm
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Leg Press 480x15, 570x15x2
Calf Raises 480x15, 570x15x2 Squats 115x5, 145x5, 165x3, 195x5, 220x3, 240x4 Lateral Plyo Push ups 5x3 (those things SUCK) Lateral Step Jumps 6 rounds 4 steps 28 jumps per round Forward/Backward Step Jumps 6 rounds 4 steps 28 jumps per round Box Jumps 5 jumps at 4, 5, 6, 7, 8, 9 and 10 raisers ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Duncan McCallum
Date Posted: 7/23/10 at 3:57pm
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When am I going to see 300 on deads James? I know it's in you. ------------- The man in the arena. |
Posted By: Bosyn
Date Posted: 7/26/10 at 3:07pm
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I'm working towards 300 Duncan... I'll get there Mill Press 50x5, 60x5, 70x3, 80x5, 100x3, 110x6 Hammer Curls 3x30sx15 DB Fly's 3x20sx15 Face Pulls - 1x80x15 (almost knocked myself out with it) Lateral Plyo Push ups 5x10 Lateral Step Jumps 6 rounds 4 steps 28 jumps per round Forward/Backward Step Jumps 6 rounds 4 steps 28 jumps per round Medicine ball situps from hell - 3x20 8lb medicine ball Russian Twists 3x20 8lb medicine ball Medicine ball toss up 8lb medicine ball ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Bosyn
Date Posted: 7/29/10 at 1:19pm
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Bench night- There's some things a man can do and things a man can't do. Until tonight I'd never gone all out all by my onesies. Bench - 5x75, 5x90, 3x110, 5x135, 3x155, 3x175 Hammer Curls - 3x30'sx15 DB Mil Press - 3x35'sx15 Face Pulls - 4x110x10 Skull Crusher's - 4x50x10 Bent over Rows - 3x60x10 ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: BrittneyBoswell
Date Posted: 7/29/10 at 1:20pm
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Well done, Boats. Now, did you smack yourself in the face
this time with the pulls? ------------- Highland Games - The drama is so high, because the stakes are so low. |
Posted By: Bosyn
Date Posted: 7/30/10 at 5:04am
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Nope I did 10lbs over my normal pulls to make sure that I didn't actually pull the ropes into my face.
------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Bosyn
Date Posted: 7/30/10 at 5:17pm
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Deadlift night 5x110, 5x135, 3x160, 5x200, 3x230, 4x255... And just for Duncan 1x300 Abduction - 3x205x20 Aduction - 3x170x20 Leg Raise - 3x125x15 Leg Curl -3x125x15 ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Bosyn
Date Posted: 8/02/10 at 12:29pm
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Bench 5x70, 5x90, 5x105, 3x115, 5x135, 6x155 Incline Bench 3x105x10 Face Pull 3x110x15 Shrugs 3x230x15 Lat Pull down 3x115x10 Crunches 3x25 Planks 3x30 sec All told 3ppl 59 minutes ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Bosyn
Date Posted: 8/05/10 at 2:10pm
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Deadlifts 115x5, 140x5, 170x3, 185x5, 210x5, 240x10 Back Extensions 210x3x15 Leg Curls 125x3x15 Good Mornings 80x3x10 Russian Twists 6x20x2 ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Bosyn
Date Posted: 8/09/10 at 4:22pm
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Mil Press 50x5,60x5,70x3,80x5,90x5,105x7
Hammer curls 3x35x10 Incline Flys 3x20sx15 Assisted Dips 3sets of 3 (I suck at these mightily) Medicine Ball Plyos sets of 15x3 Overheads, Runners starts, Wall throws, Chest throws ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Bosyn
Date Posted: 8/16/10 at 4:22am
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Squats 5x100, 5x125, 3x 150, 5x165, 5x190, 10x210 Leg Press 2x15x450, 1x15x540 Calf Raises 2x15x450, 1x15x540 Russian Twists for speed, Crunches, Planks, Superman raises, One Leg Riser Jumps. ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Bosyn
Date Posted: 8/16/10 at 2:12pm
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Bench press 80x5, 95x5, 105x3, 120x5, 150x5, 170x10 (this is a new personal best for me. Face Pulls 110x15x3 Lat Pulldowns 110x15x3 Incline Bench 105x10x3 (time to up the weight it was too easy) CORE work Crunches 3x25 Then some medicine ball speed drills off the racket ball walls. Worked on quick hands and force. ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Bosyn
Date Posted: 8/20/10 at 2:11am
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Deadlift night - Something is wrong with me I'm starting to not loathe these anymore. Deadlift 115x5, 140x5, 170x3, 200x2, 225x3, 255x8 Back Extension 185x15x3 Leg Curls 125x15x3 Russian Twists 25x3 10lb medicine ball Snatches 45lbsx5x2 - I needed more weight because I'm just launching the bar without engaging my legs at all. But since this was the first time I've ever done this I went light. ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Duncan McCallum
Date Posted: 8/20/10 at 2:40am
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Good. ------------- The man in the arena. |
Posted By: Bosyn
Date Posted: 8/23/10 at 1:02pm
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Mill Press - 50x5, 60x5, 75x3, 85x3, 100x3, 110x5 Lat Pulldown - 85x15x3 Inverted Row - 5x3 Skull Crusher - 40x15x3 High Pull - 55x5, 65x5, 85x5, 105x2 ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Bosyn
Date Posted: 8/27/10 at 2:02am
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Squats - 115x5, 140x5, 170x3, 200x3, 225x3, 255x7 Adductor - 185x15x3 Abductor - 150x15x3 Left arm DB Snatches - 45x5x3 Right arm DB Snatches - 35x5x3 Core work - Crunches Short night as I had to get back to work for a remote upgrade. ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Bosyn
Date Posted: 8/30/10 at 4:19pm
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Bench 80x5, 100x5, 120x3, 150x5, 170x3, 190x7 (New personal best and then I was feeling froggy so I went 200x3) Incline Bench 115x10x3 Hammer Pulls 110x15x3 Lat Pulldowns 110x10x3 Hammer Curls 35'sx10x1, 40'sx10x2 Tricep Extensions 120x15x3 Core work - Crunches, Planks, Leg raises ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Bosyn
Date Posted: 8/30/10 at 4:30pm
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So I figure I should update my progress after 7 months. Starting Maxes Bench - 155 3 reps Millitary - 95 - 3 reps Squat - 250 - 3 reps Deadlift - 250 - 3 reps Current Maxes (estimated Maxes) Bench - 190x7 (215) Millitary - 110x5 (120) Squat - 255x7 (280) Deadlift 255x8 (290) I'm pretty happy with all of this. ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Tamzin
Date Posted: 8/31/10 at 2:22am
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Woot!! Great increase on the bench! Thats awesome. ------------- If you don't eat your meat, you can't have any pudding. |
Posted By: Bosyn
Date Posted: 9/14/10 at 2:12am
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Bench - 90x5, 110x5, 135x3, 140x5, 165x5, 185x5 Incline Bench - 95x5x5 Incline Flys - 30'sx5x5 Face Pulls - 150x5x5 Tricep Pushdown - 120x5x5 Lat Pulldown - 110x5x5 Rows - 100x5x5 Light night as I threw a competition on Saturday and have another one this Sunday. ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Bosyn
Date Posted: 9/20/10 at 7:42am
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Well all this work has paid off. Competed at the Oklahoma Scottish Festival this weekend. Got moved up a class to the B's. I tied for 1st in Sheaf, 2nd for WOB and 3rd for Cabre. Not a bad day. Also PR'ed in Heavy Weight at 21'10" I think and 11ft WOB. ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Tamzin
Date Posted: 9/20/10 at 8:25am
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Gratz on clawing your way out of the C's!! Good work! ------------- If you don't eat your meat, you can't have any pudding. |
Posted By: Bosyn
Date Posted: 9/28/10 at 2:12am
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Leg night - with a trainer working on explosive power Box jumps - 11 risers x8, 12 risers x8, 13 risers x8 Sumo Squats - 110lb dumbbell 3x15 Plate squat jumps - 50lbs 3x15 Squat Jump press things - 25lbs 3x15 My quads are KILLING me today. ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |
Posted By: Sarahfly
Date Posted: 9/28/10 at 2:24am
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Happy birthday Ancient One. ------------- |
Posted By: Bosyn
Date Posted: 10/01/10 at 2:20am
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Flat Bench - 125x5, 135x5, 145x5, 155x5, 165x5 Decline Bench - 135x5x5 Incline Bench - 115x5x5 DB Overhead Press - 30'x3x10 DB Fly's - 25'x3x10 Hammer Curls - 45'sx3x10 Curls - 30'sx3x10 Rows - 45'sx3x10 Windshield Wipers - Naked Bar x3x5 ------------- Remind me why an Englishman is playing in a Scottish game in Texas? |