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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
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
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
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
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
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
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

Caveman work is good work.  It all matters.



-------------
The man in the arena.


Posted By: verewulf
Date 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


Posted By: verewulf
Date 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


Posted By: verewulf
Date 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


Posted By: verewulf
Date 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.


Posted By: verewulf
Date 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.


Posted By: verewulf
Date 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.


Posted By: verewulf
Date 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.


Posted By: verewulf
Date 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


Posted By: verewulf
Date 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



Posted By: Joel Sim
Date 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?



-------------


Posted By: verewulf
Date 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. 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
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
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
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
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
Push presses and a bit of stone work



Posted By: verewulf
Date Posted: 12/09/10 at 2:21pm
Flat bench
incline
decline
pec machine
dumbell flys


Posted By: verewulf
Date 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


Posted By: Alan H
Date Posted: 12/15/10 at 11:57am
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
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.


Posted By: verewulf
Date Posted: 12/20/10 at 11:57am
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
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
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
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
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
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
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
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
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
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
lots of sheaf
hammer winds
and hammer throw


Posted By: verewulf
Date Posted: 5/02/11 at 11:30am
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
cleans
handfull of ohp
5 wfh pulls
hwfd because I suck at it.


Posted By: verewulf
Date Posted: 1/17/12 at 1:16pm
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
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.Smile


Posted By: verewulf
Date Posted: 1/24/12 at 11:07am
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
still training just not logging
(proprietary blend)


Posted By: verewulf
Date Posted: 2/07/12 at 1:30pm
Yesterday
squats
bulgarian squats
kb walking lunges

Today
bench
db bench
curls
tricep work
abs




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