TRAINING LOG: verewulf
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Topic: TRAINING LOG: verewulf
Posted By: verewulf
Subject: TRAINING LOG: verewulf
Date Posted: 5/05/10 at 2:25pm
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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 . |
Replies:
Posted By: verewulf
Date Posted: 5/05/10 at 2:30pm
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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 |
Posted By: AlDargie
Date Posted: 5/05/10 at 11:01pm
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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 |
Posted By: C. Smith
Date Posted: 5/06/10 at 12:27am
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Thanks for logging.
------------- |
Posted By: verewulf
Date 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. |
Posted By: verewulf
Date 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. |
Posted By: verewulf
Date Posted: 6/22/10 at 12:37pm
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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 |
Posted By: verewulf
Date Posted: 6/23/10 at 12:29pm
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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 |
Posted By: verewulf
Date 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. |
Posted By: Duncan McCallum
Date Posted: 7/13/10 at 2:57pm
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Caveman work is good work. It all matters. ------------- The man in the arena. |
Posted By: verewulf
Date Posted: 7/15/10 at 2:42pm
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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 |
Posted By: verewulf
Date Posted: 7/19/10 at 3:37pm
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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  |
Posted By: verewulf
Date Posted: 7/27/10 at 10:34am
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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 |
Posted By: verewulf
Date Posted: 7/30/10 at 12:19pm
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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. |
Posted By: verewulf
Date Posted: 8/03/10 at 2:20pm
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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. |
Posted By: verewulf
Date Posted: 8/04/10 at 3:31pm
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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. |
Posted By: verewulf
Date Posted: 8/09/10 at 9:57am
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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. |
Posted By: verewulf
Date Posted: 8/10/10 at 10:00am
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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 |
Posted By: verewulf
Date Posted: 8/12/10 at 9:51am
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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 |
Posted By: Joel Sim
Date Posted: 8/13/10 at 1:04am
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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? ------------- |
Posted By: verewulf
Date Posted: 8/13/10 at 9:45am
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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. http://www.youtube.com/watch?v=C2anBvCiapo - 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. |
Posted By: verewulf
Date 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. |
Posted By: verewulf
Date Posted: 8/19/10 at 9:04am
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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 |
Posted By: verewulf
Date Posted: 11/23/10 at 2:38pm
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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. |
Posted By: verewulf
Date Posted: 11/28/10 at 1:47pm
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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 |
Posted By: verewulf
Date Posted: 11/30/10 at 1:43pm
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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 |
Posted By: verewulf
Date Posted: 12/06/10 at 12:49pm
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Push presses and a bit of stone work |
Posted By: verewulf
Date Posted: 12/09/10 at 2:21pm
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Flat bench incline decline pec machine dumbell flys |
Posted By: verewulf
Date Posted: 12/15/10 at 11:51am
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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 |
Posted By: Alan H
Date Posted: 12/15/10 at 11:57am
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You're making me realize that need to do some calf work.
------------- Alan Hebert Geezer-In-Training |
Posted By: verewulf
Date Posted: 12/16/10 at 10:39am
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Everyone seems to hate curls but I think we should train the whole body when we can it my not really make you throw further but it is all part of us and deserves some attention I think.
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Posted By: verewulf
Date Posted: 12/20/10 at 11:57am
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Tractor tire flips About 10 minutes of bowling balls throws with a buddy , overhead,underhand,side and puts shrugs rows lat pulls sledge hammer to tire - right side , left side and overhead 1 hand bb snatches overhead presses on smith machine Good and toasted |
Posted By: verewulf
Date Posted: 1/09/11 at 11:10am
| took some time off to enjoy the holidays and woke up with some kinds lower back tweak , my bottom 3 vertebra locked together and abunch of muscle in my back clamped which then somehow caused my pelvis to go chrooked, it took 2 visits to the chiropractor 2 roller table sessions, tenz unit, and some kinda ultra sound heat treatment just to loosen up enough for an adjustment . it has been an uncomfortable couple weeks but it is almost back to normal. |
Posted By: verewulf
Date Posted: 1/26/11 at 3:23am
| Nothing interesting going on here the old back injury snuck up and bit my A** so since then I have been doing LOTS of stretching , yoga, and old rehab exercises. Went out the other day and did incline bench and some rack pulls. Lots of other little sets of things just trying to check myself out and get things slowly going again. |
Posted By: verewulf
Date Posted: 2/21/11 at 12:44pm
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I have now managed to get a gym membership now hopefully I can make some real progress. Got a game this weekend so I didn't over do anything today just focused on moving weight to keep strength up.Flat bench nothing over 205, incline nothing over 205, close grip, nothing over 135 85lb dumbell snatches and 100lb dumbell cleans. Gym was crowded why is Monday universal bench press day? Guess I will have to adapt. I think having access to more equipment will help greatly. |
Posted By: verewulf
Date Posted: 2/28/11 at 3:27pm
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shoulder rotations front and side dumbbell raises dumbbell swings with hold over head multiples with 65-85-95lbers overhead press machine jump shrugs one hand deadlifts low pulley rows incline bench |
Posted By: verewulf
Date Posted: 3/07/11 at 9:37am
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Saturday alternated between curls and tricep cable pushdowns for about 6 sets tricep pushdown machine skull crushers hammer curls yesterday bench hand full of dumbbell snatches then off to park open stone light weight for dist with kettlebell hammer sheaf over football goalpost |
Posted By: verewulf
Date Posted: 3/09/11 at 1:44pm
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front and side lateralls rot cuff circle with 10 lb dumbbells military presses 95lb Behind neck jerks sets with 135 155 and singles with 185 deads up 365 |
Posted By: verewulf
Date Posted: 3/14/11 at 2:54pm
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Sat bench kettlebellswings and wot (weight over tree) All at home Today BB front raises bar x10 65 x10 decided to try zercher squats ( I have never really squatted in any style because of fear of old back issues) barx10 95 x5 135 x5 185 x5 225 x5 and a 315 from supports to standing Rackpull deads up to 495 db overhead presses hanging knee raises |
Posted By: verewulf
Date Posted: 3/16/11 at 2:16pm
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Incline bench closegrip/cable pushdown ss bent side raises db front raises shrugs lat pulls v bar rows bloated and lacking energy couldn't move any decent weight so I called it good. Think I may have that stomach bug.  |
Posted By: verewulf
Date Posted: 3/19/11 at 11:23am
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Friday felt a bit better still lacking some get up and go from the virus. Wasn't happy with last workout so hit shrugs again. 135 x 4x10 225 x 3x10 315 x 3x10 405 x 3x10 db snatches 50s 70s 90s ohp 135 6x5 hand full of cleans with 135 I need to do these more often it felt heavy for some reason. |
Posted By: verewulf
Date Posted: 3/21/11 at 2:08pm
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Still new to this whole squat thing so today was another adventure.Yes I know its not impressive but you gotta start somewhere. First time front squat. 4x3x135 2x2x185 oh squat 1x10xbar don't know if it is fear or weakness or lack of flexibility but I can't do this at all with anything on the bar. leg curl 125lb 1x10 4x15 hip adductor machine 4x10x180lb leg press 5x5x225lb leg extensions 2x5x110 2x15x110 1x30x50lb only upper half of motion Donkey calf raises 2x20x300 all work done to just before finish point so that the muscles stay under pressure and joints don't ache. |
Posted By: verewulf
Date Posted: 3/23/11 at 2:55pm
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Db bench 1x11x35lb 1x10x50lb 1x10x60lb 1x7x75lb 1x3x90lb btnpp 3x5x135 zercher deads 2x3x135 snatch 5x95+2 bb bench 2x5x135 1x5x155 2x5x185 1x4x205 failed halfway on #5 cg bench 1x5x135 latpulls 1x10x100 1x10x140 |
Posted By: verewulf
Date Posted: 4/20/11 at 1:56pm
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lots of sheaf hammer winds and hammer throw |
Posted By: verewulf
Date Posted: 5/02/11 at 11:30am
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Several bad work weeks have past love me some money but hate working 80 hours a week or more. Had over 60 hours in last week then competed at Scaborough faire on Saturday mowed and drank beer on Sunday and hit bench today. 145x10 170x8 195x6 225x4 235x3 245x2 255x1 265x1 225x4 135 plus 32lb swinging chain weight x13 185 plus chains x3 and spent |
Posted By: verewulf
Date Posted: 5/05/11 at 9:39am
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tuesday crazy training partner wanted to do more bench so we did alittle up to 225 then fast deads for triples 135 225 275 295 315 wednesday 10 sheaf tosses over imaginary bar 10 hwfd 10 shot open style 10 shot standing I have no idea how many light hammers |
Posted By: verewulf
Date Posted: 5/06/11 at 1:44pm
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didn't count throws but there was 2 and a half hour of them all lwfd& hwfd trying to get my timing right( because it sucks)and finish looking up Also trying for a double in light weight but they land about the same or shorter than my singles 16lb stone trying to stay tight with the stone and push hard glides, standing, reverse hop, and my crow hop which still works best for me very little heavy stone wanted to work on the weights the most and hammer winds to stretch and relax |
Posted By: verewulf
Date Posted: 5/12/11 at 11:43am
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My training partner seems convinced we will move faster if we bech 2 days in a row (I will try this to see how it goes I have seen him bench 350 raw before so we will see) Anybody ever try this? don't remember yesterdays #s today 170x10 185x10 205x7 215x5 225x3 incline 135x3x10 185x2x5 115x3x10 ohp 135x2x6 |
Posted By: verewulf
Date Posted: 5/16/11 at 12:25pm
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bench 155x10 175x10 180x10 190x5 205x5 225x3 245x1 265x1 threw a handful of stones and a bunch of hwfd |
Posted By: verewulf
Date Posted: 5/17/11 at 12:41pm
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Straight bar curls 3x10 3x10 db curls 3x10 hammer curls 3x10 plus 1x5 preacher curl 2x10 reverse curls 4x10 clean and press each rep from the ground and return 4x10 db side raises 4x10 db front raises 5x5 upright rows threw a little stone then for some reason threw a 5 lb plate for a while |
Posted By: verewulf
Date Posted: 5/18/11 at 10:50am
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Bench again!!! Ah Told my training partner we need to back of this crap and switch things up. 150x10 160x10 170x10 170x4 180x5 195x4 195x2 205x3 db bench 35s 3x10+5fly per set |
Posted By: verewulf
Date Posted: 5/21/11 at 9:51am
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Friday front squats 135x10 185x5 back squats 185x5 225x3x5 wfh over a tree limb about 5 throws then it broke light hammer about 7 throws then it broke too  2 rounds of pushing my buddies pick-up Sat leg press 225x12 low pulley row 20lbx20 leg press 225x12 low pulley row 30lbx20 leg press 225x12 low pulley row 60lbx12 leg press 225x12 low pulley row 80lbx12 leg press 225x12 low pulley row 100lbx12 leg press 225x12 low pulley row 120lbx12 leg press 225x12 low pulley row 150lbx5 dumbell rows 70lb 3x5 push press 85x3x5 135x4x5 |
Posted By: verewulf
Date Posted: 5/23/11 at 11:56am
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Finished Saturday with sledge slams but forgot to post it. Sunday torn down and cleaned up a building with an ax and sledge ah such fun Monday 5x10 lat pulls 3x10 low rows a hand full of bb rows 7 x8 camberbar curls one hand deads multiple per hand 135lb to 275 225lb high pulls |
Posted By: verewulf
Date Posted: 5/24/11 at 3:33pm
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Felt really off today probably from yesterdays workout and working in the heat all day. Bench 135x6 205x1 225x2 275x nada-happon-today 225x5 225x3x3 |
Posted By: verewulf
Date Posted: 5/26/11 at 12:41pm
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in Gym ( most workouts have been at home the last month or so) front squat 135x2x3 back 185x2x3 leg press 135x10 315x10 405x5 495x7 ( really need to work on leg strength I have had injuries to my back and this makes supporting weight very uncomfortable) Bench press 225x5 250x2 275x1 205x10 Started with bar loaded to 205 with all 10s pressed till I couldn't get any more then had my partner take off 20lbs and repeated till bar was empty then pressed the bar. humbling While the blood was still pumping cable cross 50 per side x2x8 70x2x8 incline 115x10 Db incline bench 40sx8 65sx7 Everything after the drop set was done back to back as fast as I could change stations. flat db bench 90s 2 reps left then 9 assisted. Should be feeling it tomorrow |
Posted By: verewulf
Date Posted: 6/07/11 at 2:19pm
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competed in Arlington on Sunday Today gym Lat pulls 100lbx20 100x10 130x10 180x2x5 low rows 150x2x5 200x10 snatch 5 reps stupid light weight 1 arm deads 135x5 185x2right&5left Weird just couldn't get anything out of my right on that set 205x3 225x2 275x1 db snatch 5@50lb 2x1@90 100x1 db press one arm at a time 65# just because smith machine seated ohp 135x4x6 135x7 2x10 incline crunches 1x5 incline hammer crunches 3x6 hammer winds with 22# body bar |
Posted By: verewulf
Date Posted: 6/13/11 at 1:35pm
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A few different light dumbbell moves to warm up the shoulders btnj 2x5x135 4x3185 Experiment In squat rack I would get the bar zercher style and lift it from the supports to lower pin then back to support then next pin .2 pins= 1 rep 185x5 225x2x3 295x2 shrugs 315x2x10 405x1x10 Because of my lack of exercise knowledge I don't know if this has a name or if it is even of use but I enjoyed it. I started at 315 on the supports of the squat rack(nobody seems to use it anyway so I am not in their way) I would get like I am doing a partial deadlift and kinda get the bar kinda in the hip grove and just stand and pop it a bit. There is no way I coulld clean anywhere near that but just to get some hip/glute/quad working together action. did 2 to 4 reps at each weight from 315 up to 675 . I use lifting straps and my grip was out matched not long into this and the straps kept popping off at 675 so I figured that was a good place to stop before I hurt myself. |
Posted By: verewulf
Date Posted: 6/17/11 at 10:39am
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deads 5x3@275 bit of shot throwing but its just too damn hot for me. |
Posted By: verewulf
Date Posted: 6/20/11 at 8:08am
| got bit in the throwing arm by a dog looks like I will be on a break for a bit. |
Posted By: verewulf
Date Posted: 11/24/11 at 12:50pm
| Took a long time off because of the injury the heat and work. Now that the haunted house is closed I plan on training again I am still working 70 hours a week and trying to take care of my family but I am gonna make time I am about 20 lbs lighter and not in a good way and it really pisses me off. |
Posted By: verewulf
Date Posted: 11/25/11 at 10:20am
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Hit the gym to get a feel for how my arm is gonna work for me. General all around the gym day stupid light weight it is gonna take a while to get my groove however weak it was back on. Good news is the arm felt fine even though I didn't stress it more than 135. |
Posted By: verewulf
Date Posted: 12/30/11 at 1:18pm
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Not allot of time to work sleep eat clean up and work out. Hitting it when I can . Monday Twists with 45 lb bar goodmornings push press front and side laterals shrugs zercher peg ladder cable rows barbell rows lat pulls deads friday bench light shrugs power curls (hard negative) |
Posted By: verewulf
Date Posted: 1/02/12 at 12:03pm
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stretching and leg lifts trying to get core warm and muscles ready 2x5 snatches gym was crowded moved to snatch grip deads 135x5 185x5 snatch from hip (yeah I am weak and can't seem to get this down but I am still doing it) 95x2x5 c&p 95x2x5 ohp 95x8 105x5 Btnj 105x5 135x5 155x5 back feels kinda funky. old job related injury gives me hell. zercher squats 135x5 155x5 185x5 205x3 225x3 275x1 Didn't help the back but I really wanted to do it. Yes it was stupid. lat pulls 2x10x100 1x10x150 2x5x150 back was getting pissed so I called it good lots more stretching and heating pad hopefully it will be fine tomorrow. |
Posted By: verewulf
Date Posted: 1/07/12 at 3:46pm
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monday off tuesday bench light for reps working out soreness wednesday overhead presses, curls, and some shot thursday bench, cleans friday skul crushers, lots of tri pushdowns, deads and some hammer |
Posted By: verewulf
Date Posted: 1/10/12 at 2:13pm
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monday Squats legpress heavy incline tuesday bench 155x10 180x2x10 180x5 190x5 205x5 190x3 205x3 215x3 225x1 245x1 db incline 35sx25 35sx30+25sx10+5sx17 70degree incline 25sx20 35sx11 db flys |
Posted By: verewulf
Date Posted: 1/15/12 at 4:58am
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cardio mix run walk powerwalk whatever I am not a runner. throwing heavy weight, 25 kb and shot at volleyball court because its easy to measure. |
Posted By: verewulf
Date Posted: 1/16/12 at 10:46am
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cleans handfull of ohp 5 wfh pulls hwfd because I suck at it. |
Posted By: verewulf
Date Posted: 1/17/12 at 1:16pm
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bench 160x10 175x10 185x10 195x5 215x5 225x3 cgbench 135x2x8 db shrugs 55lbrs 3x20 bentlaterals 2x10 db ohp 35sx5 pp 135x5 |
Posted By: verewulf
Date Posted: 1/19/12 at 11:54am
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wednesday-off bp 185x8 195x6 215x4 235x3 245x1 255x1 bb rows 225x3x5 deads 225x5 curls 75x8 85x6 85x4 95x3 105x5 This could be a good year I am feeling strong and up to the body weight it normally takes me till June to hit. |
Posted By: verewulf
Date Posted: 1/24/12 at 11:07am
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Monday deads 225x8 260x6 280x4 310x3 320x2 330x1 385x1 overhead shrugs (because I saw them in a video) 95lbx3x20 95lb curls 1 set 5 Tuesday bench 175x10 190x10 200x10 215x5 230x2 245x1 260x1 (occasional back spasms and tightness while squatting the deads yesterday got me pretty good) bs 135lb 3x7 zs 135x5 185x2 handfull of db shrugs |
Posted By: verewulf
Date Posted: 2/05/12 at 9:01am
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still training just not logging (proprietary blend) |
Posted By: verewulf
Date Posted: 2/07/12 at 1:30pm
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Yesterday squats bulgarian squats kb walking lunges Today bench db bench curls tricep work abs |