TRAINING LOG: Andy Vincent
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Topic: TRAINING LOG: Andy Vincent
Posted By: Andy Vincent
Subject: TRAINING LOG: Andy Vincent
Date Posted: 7/05/10 at 11:48am
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I've been involved in both highland games and strongman
for almost 2 years. I won my pro card in strongman in April of '09, and have been competing as a pro in that sport ever since. I thoroughly enjoy both HG and strongman, and plan to continue to compete in both for as long as I'm able. I've had a bad run of injuries in the last few months (nerve entrapment in right forearm, displaced rib in upper back, strained left biceps tendon), which will keep me from competing in ASC Pro Nationals in a few weeks and America's Strongest Man this year. So, I've decided to back off a bit, get healthy, and overhaul my training program. I need more recovery time and need to work in more oly lifting, since I feel my explosiveness has suffered in my pursuit of more static strength. Since I won't have another strongman competition for at least 6 months, I'm also going to work on dropping my BF to around 10% while maintaining as much muscle mass as possible, and hopefully keep my weight above 290. I figure I'm somewhere in the high teens now, and weigh between 315 -- 320. I need a change of scenery, so I've also decided to keep a training log here. If anyone cares, my old log can be found http://www.marunde-muscle.com/forum/showthread.php? t=15403&highlight=insert - here , and my YouTube page is http://www.youtube.com/user/AndyVincentTX - here . I'll post videos whenever possible. I've met a TON of great people in HG, and all criticism is welcome and encouraged. Here goes... 7/5/10 StepMill 60 steps/min X 10 min Plan is 2 -- 3 times a week, 1st thing in the AM on an empty stomach whenever possible. I'll start with 10 min. this week, add 5 minutes a week, and re-evaluate in 5 weeks. KB C&P Warmup 16kg X 100 reps, switch hands every 10 Deadlift 120kg X 5 DO -- (double overhand) 140kg X 5 DO 160kg X 5 H -- hook 180kg X 3 Straps 200kg X 3 S 220kg X 5 X 3 Straps My DL stinks right now due to laying off from injury. I'm going to work back up slowly, and take this opportunity to pull without a belt for a while. I'm also going to work on bringing my grip back since the nerve entrapment has seriously weakened my right hand. I'm not quite 2 weeks of a big torn callous on my right hand, so I wimped out and used straps my last 6 sets. I'll get there. Snatch Grip Shrug/Ring Rear Delt SS 120kg X 3 X 30/BW X 3 X 10 = sweet yoke pump! Rollout Used barbell 40kg X 3 X 10 |
Replies:
Posted By: C. Smith
Date Posted: 7/05/10 at 12:18pm
Glad to have you logging here Andy. 
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Posted By: Andy Vincent
Date Posted: 7/09/10 at 3:10pm
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7/7/10
In Baton Rouge for work, so I got some throwing in with Matt. Started out with WOB, mostly for warm up. Moved to HWFD, used a strap to save the hand and really focus on footwork. This worked great (thanks Bert!), and I'm finally starting to feel what it's like to "wait" on the weight and not drag it into my second turn. Finished up with the 22lb hammer. Matt was working in his new blades, and I was working on staying long through all three turns. Good day. ------------- |
Posted By: Andy Vincent
Date Posted: 7/09/10 at 3:15pm
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7/9/10
Just AM cardio/GPP. 10 minutes on the StepMill at 50 steps/min 100 kb c&p, 20kg KB; bottoms up presses to work on grip. These were significantly harder than last time with the 16kg KB. Stopped to re-chalk after 60, then took 10 or so breaths after 80. I really like doing these, though some of them aggravated the biceps. ------------- |
Posted By: thegnome
Date Posted: 7/09/10 at 3:24pm
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Wow, this is gonna be cool, thanks for posting these here. ------------- Andrew G Vada a bordo CAZZO!!!! |
Posted By: verewulf
Date Posted: 7/09/10 at 4:17pm
Hey Andy I saw you won yourself a pair of fatgrips and out threw Eric Frasure. 
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Posted By: Andy Vincent
Date Posted: 7/10/10 at 8:44am
Ha! I found out about the challenge from Paul Evans, who used to train down here in Texas and is now training in East Carolina. The difference is that I bet Eric said, "hey, that might be fun", took one throw, and called it good. Whereas I actually put a fair amount of effort into my attempts!  ------------- |
verewulf wrote:Posted By: Alaska
Date Posted: 7/10/10 at 9:14am
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I'm definitely gonna keep an eye on this log! As far as losing weight, how are you going about it? I'm not sure if you're looking to try and figure out the diet on your own or if you would want help, but if you do decide to employ a nutritionist, I would look up Shelby Starnes. He helped me drop from 265 down to 230 in 3 months, all the while maintaining almost 100% of my starting muscle mass and gaining a decent amount of strength along the way. Anyway, I'll be watching... |
Posted By: Andy Vincent
Date Posted: 7/10/10 at 10:15am
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7/10/10
My 5 year old is starting flag football this Fall, and today was "camp", so no Heatstroke games for me. Lots of fun helping with the kids this morning, though a bit like herding cats at times. However, I'd be lying if I said that part of me didn't wish I was throwing. KB C&P 20kg X 100; bottoms up press No breaks this time Push Jerk 70kg X 10 100kg X 5 120kg X 3 140kg X 3 X 3 DB Incline 70 X 10 100 X 2 X 10 Fat Bar (3") CG Pin Presses 60kg X 10 100kg X 8 120kg X 6 130kg X 4 140kg X 2 New bar, not sure of the weight but I'm figuring it at 20kg DB Lateral Raise 40 X 3 X 10 Dip BW X 10 +80lb DB X 3 X 5 Finishing Circuit BB Push Up/BB Curl/Plate Front Raise/Land Mine Twists BW/Bar/10kg/10kg 10 reps each X 10 rounds Lots of volume today, kind of just playing around. Traveling to OK next week, should get to throw with Mr. Irvin on Tuesday, very excited about that. Planning on starting on the new training schedule week of 7/19. ------------- |
Posted By: Andy Vincent
Date Posted: 7/10/10 at 10:27am
Thanks for watching! I thought very hard about working with Shelby, but decided to work with Nathan Payton ( http://www.probodycoach.com/ - www.probodycoach.com ) mainly because of his work with Travis Ortmayer, a friend and fellow strongman competitor. Nathan did things with Travis that I would not have thought possible had I not seen the results with my own eyes. Nathan is also very accessible, something I needed because of my work schedule. Between travel and entertaining, he's helped me a great deal with making smart choices when I have to eat out, which is key for me. I'm not taking anything away from Shelby, he certainly knows his stuff, as your results attest. ------------- |
Posted By: Andy Vincent
Date Posted: 7/20/10 at 1:20pm
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7/20/10 In Baton Rouge with Matt, trained at Garry Frank's gym. Speed Day Box Squat Wide stance, low bar; all with choked blue bands Bar X 3 X 3 75kg X 2 X 3 125kg X 1 X 3 155 X 6 X 3 (belt) Deadlift 150kg X 20 X 1 Matt & I alternated singles as fast as possible. Probably finished the 40 reps between us in about 4 minutes. No belt. Good Morning Bar X 5 X 12 Good stuff today. ------------- |
Posted By: Duncan McCallum
Date Posted: 7/20/10 at 1:29pm
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Andy, What is the purpose behind the : Deadlift Working speed? Just beating up the HR? Forgive my ignorance, but why alternate instead of just burning through the 20? ------------- The man in the arena. |
Posted By: Andy Vincent
Date Posted: 7/21/10 at 9:08am
A bit of both. The 150kg is roughly 40% of my geared PR. Singles keep the focus on pulling as fast as possible each rep, and the 20 reps with minimal turnover help to keep me from overthinking things and groove my pull. Elevated HR is a bonus. ------------- |
Posted By: Andy Vincent
Date Posted: 7/21/10 at 9:59am
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7/21/10
Warm Up KB C&P X 20kg X 100; bottoms up presses Push Jerk w/ log bar 60kg X 5 100kg X 3 120 X 3 140 X 1 160 X 1 180 X MISS 180 X MISS Second time using this bar, first time trying the jerk with it. Bar doesn't want to sit across the shoulders, so leg drive wasn't as efficient. Timing on jerks was off too. Push Press w/ log bar 140 X 3 X 3 Pin Press w/ log bar. Height was about a 2 board. 140 X 3 X 3 100 X 18 (Failure) Dip +90lb X 3 X 3 Should've done face pulls or rear delt work, but ran out of time. ------------- |
Posted By: Andy Vincent
Date Posted: 7/25/10 at 8:13am
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7/23/10
Sledgehammer Cardio 16lb X 100 7/24/10 KB Warmup; 20kg X 100 Did several standing throws with the 16, most between 45' -- 48'. Spent a while working on the spin, very awkward. If anyone has any suggestions, tips, or drills on the spin I'd appreciate it. ------------- |
Posted By: Andy Vincent
Date Posted: 7/27/10 at 1:53pm
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7/27/10
SS AM Step Mill X 15 min @ 50 steps/min KB C&P X 20kg X 100 PM Warmup KB Swings X 20kg X 50 KB Snatch X 10 Deadlift Bar X 10 70kg X 5 120kg X 5 170kg X 3 190kg X 3 210kg X 3 230kg X 3 250kg X 3 270kg X 3 Straps Right hand still slowly improving. Pulled in Oly shoes, trying something new since I'm essentially starting over. Box Front Squat Short box + blue pad 170kg X 3 X 5 Reverse Hyper 80kg X 3 X 10 BB Roll Out 60kg X 3 X 10 I have a long way to go to get back to where I was pre-injury, but tonight was a pretty decent step in that direction. ------------- |
Posted By: Pingleton
Date Posted: 7/28/10 at 12:42am
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Andy, Check out this post for a start: http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=6176&KW=Pingleton - http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=617 6&KW=Pingleton Best of luck, Peter ------------- We do not stop playing because we grow old. We grow old because we stop playing. - George Bernard Shaw |
Posted By: Andy Vincent
Date Posted: 7/28/10 at 2:03pm
Thank you very much sir! ------------- |
Posted By: Andy Vincent
Date Posted: 7/28/10 at 2:16pm
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7/28/10
Cardio 15 min StepMill @ 50 steps/min KB Warm up 20kg X 50 Tough this evening DE Upper Log Push Jerk 30kg X 10 70kg X 5 110kg X 5 130kg X 3 150kg X 5 X 3 130kg X 5 X 3 First time using the log in a couple months, awkward. Had a lot of good reps at 150kg, but never a set I was happy with. Crushed all sets at 130kg, but I should. I was able to breathe better with the log on my chest, maybe I'm finally figuring that out. Fat Bar (2") CG Bench 110kg X 5 X 3 All done with a complete pause at the bottom, focusing on driving the bar up as fast as possible. DB Shoulder Press 75 X 2 X 10 DB Lateral Raise 40 X 2 X 10 Plate Front Raise 20kg X 2 X 10 EZ Bar Curl/ "V" Push Down SS w/Fat Gripz 80 X 3 X 10/Stack X 3 X 20 First time I've done any biceps work in a long time without pain. Slowly working my way back. Rear Delt Machine Fly 100 X 2 X 10 Cardio pre workout may have been a mistake. My KB circuit was rough. Caloric intake was probably too low. I had a lunch scheduled, which I had altered my normal meal schedule for, that got cancelled. This really fouled me up. ------------- |
Posted By: Andy Vincent
Date Posted: 8/01/10 at 10:40am
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8/1/10
SS DE LOWER Power Snatch 60kg X 3 100kg X 3 105kg X 3 X 3 Power Clean 105kg X 3/1 jerk 110kg X 3/1 jerk 130kg X 3/1 jerk 140kg X 2 X 3/1 jerk Basically sets of three with a jerk on the last rep. Seated Box Jump Tallest box, don't know height...not very tall. Will add height each time this rolls around. BW X 10 X 3 Core Crusher 100kg X 10 140kg X 2 X 10 After looking at videos of others post workout, I did these differently. Mine went: twist one way, back to center, stop, full oly squat, = 1. I may give the turning squats a go next time. I'm weak, but at least I'm slow. I mentioned this to one of the trainers there, I got a blank look then "You're weak, but at least you're slow? I don't understand." Ugh. It amazes me how poorly some people grasp sarcasm. Should have done KB swings or reverse hyper, but I ran out of time. ------------- |
Posted By: kgb1
Date Posted: 8/01/10 at 2:52pm
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Next time use one of my favorites, "my speed is deceptive, I'm slower than I look". |
Posted By: Duncan McCallum
Date Posted: 8/02/10 at 6:47am
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Andy, I'm willing to bet those trainers don't know the riddle of steel either. Maybe you should demonstrate. ------------- The man in the arena. |
Posted By: Andy Vincent
Date Posted: 8/02/10 at 1:07pm
Word. I'm in no condition to demonstrate anything these days...but I'm getting there 
8/2/10 TWG ME UPPER Warm Up Jump Rope X 5 X 100 Push Press w/ Fat Gripz Bar X 10 135 X 10 185 X 5 225 X 5 275 X 3 315 X 3 345 X 3 365 X 1, Miss 2 Not ready to work to singles, need to try 365 for a triple again next time. Wasn't crazy about the Fat Gripz here, normal fat bar feels better. Pull Up 2" Bar BW X 3 X 5 BW hang w/ right hand on regular bar This is huge for me, both on the right hand grip and left biceps. I'll need to ice both my right forearm/wrist and left biceps tonight, but this is the first time since May I've been able to do a single hand hang w/ my right or a pull up without severe pain in my biceps. Headed in the right direction! CG Bench w/ Fat Gripz 315 X 3 X 5 Again, not crazy about the Fat Gripz here. Dip/Hammer Curl SS Curls w/ Fat Gripz BW + 100 X failure X 3 (4,3,3)/60 X failure X 3(8,7,7) Battling Rope Jumping Jacks 10 X 10 2.5" Wrist Roller 20kg X 2 X failure forward/backward ------------- |
Posted By: Andy Vincent
Date Posted: 8/04/10 at 3:55pm
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8/4/10
SS ME LOWER Warm Up Jump Rope KB Swings X 24kg X 100 Deadlift Bar X 10 70kg X 5 120kg X 5 170 X 3 220 X 3 240 X 3 260 X 3 280 X 3 Straps Last set was a grinder, but no hitching. Ditched the Oly shoes after the first set, the ground felt far away. 
Box Front Squat Short box w/ pad 160kg X 3 X 5 The 170 I recorded last time may have been a typo. Tried 180 and barely came up with 1. Alternating Step Up 100kg X 5/leg 120 X 5 140 X 5 Need to start with 140 next time. Reverse Hyper 120kg X 3 X 10 Didn't do abs, was pretty spent. Picked up 150lb DB with right hand, couldn't do that a week ago. Hooray acupuncture! ------------- |
Posted By: Duncan McCallum
Date Posted: 8/05/10 at 1:34am
 ------------- The man in the arena. |
Posted By: Mr. Natural
Date Posted: 8/05/10 at 2:00am
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He needs a hanky? He's the Real McCoy? I'm confused. ------------- Dave Barron |
Posted By: C. Smith
Date Posted: 8/05/10 at 2:23am
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You're reading into it too much Dave, he is saying 'Cheer up, don't be blue.'
------------- |
Posted By: Duncan McCallum
Date Posted: 8/05/10 at 3:53am
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Bamf you, Dave.
------------- The man in the arena. |
Posted By: Andy Vincent
Date Posted: 8/08/10 at 10:38am
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Not yet Duncan, but I'm working on it
It's nice to see this board has a sense of humor. 8/8/10 SS DE UPPER Out for a friend's birthday last night. Too much fun and too little sleep. I got to the gym way later than I wanted and really had to rush. Push Jerk Bar X 10 60kg X 10 100kg X 5 130 X 2 150 X 10 X 3 Decent, but I still feel like I'm pressing too much rather than pushing myself under the bar. CG Bench 225 + big chain (unsure on weight) X 3 X 5 Pause on each rep Bent Row/Front Raise SS 100kg X 10/25kg X 10 -- 3 sets EZ Bar Curl/DB Lateral Raise/Cable Push Down SS w/ Fat Gripz X 100 X 10/35 X 10/w/ Fat Gripz X Stack X 20 -- 3 sets Not enough food today, epic bloat from eating bad & drinking the last 2 days. I think my sweat was 90 proof. ------------- |
Posted By: Duncan McCallum
Date Posted: 8/08/10 at 11:00pm
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I have nights like those too Andy. I call them "Tuesdays." Pushing yourself under the bar...would you please explain this idea a little more thoroughly for your adoring fans? Inquiring minds want to know... ------------- The man in the arena. |
Posted By: Andy Vincent
Date Posted: 8/09/10 at 6:36am
It's just a coaching point to remind me to bend my knees and think about pushing myself away from the bar, rather than pushing the bar away from me. Like how you "pull yourself under the bar" in the clean or snatch. I'm moving the weight decently, but I've been quicker. ------------- |
Posted By: Andy Vincent
Date Posted: 8/11/10 at 1:47pm
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8/9/10
Sled Drag 100lb X 1500 yards. 1 lap at The Warehouse = 300 yards. 100 yards backwards/lap ------------- |
Posted By: Andy Vincent
Date Posted: 8/11/10 at 1:55pm
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8/11/10
SS DE LOWER Jump Rope X 500 Snatch Bar X 10 60kg X 5 80kg X 3 100kg X 3 110kg X 2 120kg X 2 130kg X 1 140kg X 0 Snatch Drop OH Squat 60kg X 5 80kg X 3 90kg X 3 100kg X 3 110kg X 3 120kg X 1 110kg X 5 X 3 Seated Box Jump Sat on short box + pad; jump to tallest box + 1 bumper 5 X 3 Standing Bar Twist 160kg X 3 X 10 Was going to do Core Crushers, but my legs were pretty waxed from the OH Squats. I didn't realize I had done that many until I wrote it out. KB Side Bend/Shrug 48kg X 2 X 10 Looking at doing an Oly lifting meet in October, so I wanted to get a feel for weights in the snatch and clean & jerk. Callus on my right hand started letting go on my last snatch, so I called off the C&J until next time. I don't want a torn callus keeping me from throwing this weekend. ------------- |
Posted By: Pingleton
Date Posted: 8/11/10 at 11:07pm
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Andy, Were those full squat snatches or something closer to a power snatch? I assume some approximation of the former, but impressive either way. ------------- We do not stop playing because we grow old. We grow old because we stop playing. - George Bernard Shaw |
Posted By: Andy Vincent
Date Posted: 8/12/10 at 3:07am
If I remember correctly, the 120 was a power snatch and the 130 was a full snatch. 8/12/10 Step Mill 25 min @ 50 steps/min KB Circuit 20kg C&P X 10 rt/10 lt; Hang Snatch X 10 rt/10 lt; 2 sets C&P X 5 rt/5 lt; Hang Snatch X 5 rt/5 lt 100 total reps ------------- |
Posted By: Andy Vincent
Date Posted: 8/14/10 at 7:33am
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8/13/10
HWFD Nothing remarkable, other than I'm getting nothing out of my second turn. My footwork is terrible. Blargh. Breamar Still using the small (110mm) 16lb shot, because it's all I have. Had some 49'+ throws. ------------- |
Posted By: Duncan McCallum
Date Posted: 8/14/10 at 7:43am
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"Still using the small (110mm) 16lb shot, because it's all I have. Had some 49'+ throws." Clearly not strong enough for Highland Games...maybe try Strongman or something. Good work Andy, keep it up man. See you in October. ------------- The man in the arena. |
Posted By: Andy Vincent
Date Posted: 8/15/10 at 2:43am
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Thanks Duncan, looking forward to it. The small shot is frustrating because I'm not getting any push out of my fingers. As a bonus it's polished and very
difficult to keep in position against my neck/jaw. 8/14/10 AM Threw with Tammy ? (I stink with names) at The Warehouse Gym. Worked on Hammer, LWFD, and Open Stone. Light Hammer I'm short on implements, so we threw 16lb sledge hammers. I took a bunch of 80% throws, just worked on countering with my hips and keeping my arms long. LWFD More of the same problems from Friday's HWFD training. My footwork stinks. Huge first turn, not getting my left down, etc. It's like I've never done it before. Open Stone Changing up my glide a bit. Things felt much better once I moved into the grass/gravel, the concrete trig I've been throwing from may be contributing to me not getting my right foot under me. Didn't measure anything, but a couple felt good. Grip work/rehab Hammer wrist rotations X 5 X 3 2" Wrist roller 20kg X 3 X 2 each way 32kg X 3 X 2 each way 52kg X 1, just testing the right hand. It's still weak. PM SS ME UPPER Axle Push Press Assuming the axle is 10kg 10kg X 10 50kg X 10 70 X 5 90 X 5 110 X 3 130 X 3 150 X 3 170 X 2, miss 3 Really thought I had this in me. Smashed the first rep, then things went downhill quickly. Second rep was slow at lockout, then the third barely got above my head. Going to give this another go next time around, 2 more cycles of triples before I switch to singles. Axle Floor Press 150kg X 2 X 5 150kg X 2; drop to 130kg X 3 Wide Pull Up +25lbs X 5 X 3 1 Arm BD Row 150 X 3 X 10 Dip +100lbs X 5; X 2 X 4 Hammer Curl 60lbs X 3 X 8 3rd set drop to 40 X 6, 30 X 6 Crashed hard at the end of workout, not enough food. ------------- |
Posted By: Andy Vincent
Date Posted: 8/17/10 at 7:33am
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8/17/10
SS ME LOWER AM Deadlift Bar X 10 70kg X 10 120 X 5 170 X 3 190 X 3 220 X 3 260 X 3 285 X 1 I'm never as strong for morning workouts, not sure if I need a full day's worth of calories or what my problem is. 260 was heavy, and I didn't want to repeat the last DL workout, so I jumped to 285 to see what would happen. The single went up better than expected, though lockout was a bit of a grind there was no hitch. Rep 2 never left the floor. 1 more round of triples, then on to max singles. Everything still feels really heavy, even my first couple of sets. Box Front Squat Small box + blue mat 170kg X 3 X 5 Felt really strong here, interestingly enough. Rack Pull Bar right below knees. 110kg X 8 130 X 8 150 X 8 I did these like RDLs, very strict arch and focused on really firing the glutes. Hopefully this will help me with my DL, clean & jerk, snatch, and WOB. No belt. Reverse Hyper 120kg X 3 X 10 Rollout 40kg X 3 X 10 ------------- |
Posted By: Khruel
Date Posted: 8/17/10 at 11:52am
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Hey Andy, Dan Williams here from Laramie. How would you compare your deadlift technique to your weight for height technique? Is the position of your hips, back, legs about the same in both? |
Posted By: Andy Vincent
Date Posted: 8/17/10 at 2:01pm
Hey Dan. I'm more of a rounded back deadlifter, so I'd say my WOB position is more like my clean or snatch, regarding my hip, back, & knee position. What I meant was that I don't feel like I'm using my glutes adequately in either my oly lifts or my DL...so I assume they're lagging in my WOB as well. I seem to be lacking the "snap" in my hips in the extension part of my oly lifting, as well as at the top of my DL. ------------- |
Posted By: Andy Vincent
Date Posted: 8/17/10 at 2:24pm
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Misha showing why he's the greatest strength athlete on the planet.
http://www.youtube.com/user/nf921#p/a/u/0/09vu3Ux_McA - 190kg snatch http://www.youtube.com/user/nf921#p/a/u/1/pg8D90wUvAo - 290kg no hand back squat http://www.youtube.com/user/nf921#p/u/3/xkiDxSW5_TE - 400kg X 3 deadlift http://www.youtube.com/user/nf921#p/u/5/QFesjbNd-D4 - 270kg behind the neck jerk I want to be like him when I grow up! ------------- |
Posted By: Andy Vincent
Date Posted: 8/19/10 at 1:27pm
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8/19/10
AM Step Mill X 60spm X 10min; quick cardio between meetings today. SS DE UPPER BB Push Jerk Bar X 10 60kg X 10 100kg X 5 120kg X 3 140kg X 3 160kg X 3 X 3 140kg X 6 X 3 160kg X 3 Split jerk on last rep of each set. No press outs, but they feel sluggish. Pull Up 3 X 5 Bench 225 w/ big chains X 3 X 5 225 X 14 (failure) 135 X 16 (failure) Accessory Circuit EZ Bar Curl w/ Fat Gripz/DB Lateral Raise/Triceps PD/Plate Front Raise X 4 X 10 Reverse Curl w/ Fat Gripz 50 X 2 X 15 Incline DB Flye 40 X 3 X 12 ------------- |
Posted By: C. Smith
Date Posted: 8/19/10 at 11:47pm
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So you push press 170 for reps, but push jerk 160 for reps? What's up wit dat? ------------- |
Posted By: Andy Vincent
Date Posted: 8/20/10 at 2:01am
Jerks were on my DE day, so I was working speed. Push press was on ME day, so I was working for max weight for a triple, just couldn't get the last rep. Max jerk is somewhere around 200. ------------- |
Posted By: Andy Vincent
Date Posted: 8/20/10 at 12:18pm
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8/20/10
LWFD A lot of throws, mid 60s Hammer 16lb sledge Working on staying long and keeping my knees bent. Mid 70s. Farmer's Walk Around 200lbs, 4 X 50' w/ 2" handles. Depressingly heavy. Hammer Levering 16lb sledge, 5 X 3 Wrist Roller 62lbs X 5 X 3 flex/extend ------------- |
Posted By: mthompson33
Date Posted: 8/21/10 at 1:09am
Just a thought. I disconnect the chain from my LWFD and do some Braemar with that to work on something heavier. (Though I saw the 22# soft shot on Sorinex yesterday...) ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: Andy Vincent
Date Posted: 8/21/10 at 8:14am
Good idea, but the weight I use is one of the Legendary Strength adjustable weights (outstanding implement by the way), so I'm not sure it would work in my case. I just need to go to one of the dozen or so landscaping wholesale places and buy a 24# & 16# stone. 8/21/10 My 5 yr old's first flag football game was this morning, it was 45 minutes of semi-organized chaotic awesomeness. If the kids had half as much fun as I did it was a success! Stones Worked in the grass today in my jav boots. I think I'm going to like them. Braemar: Meh. Nothing special, nothing was firing right. Open: Worse. My glide sucks, my spin is worse. All they do is put me in a bad position to throw from. I'm very frustrated with this. HWFD Several 1 turn throws that I'm pretty sure would tie my PR, and the 2 turn started clicking toward the end once I started slowing my first turn down, but I was too fatigued to capitalize. Core is shot. Again, I liked the boots here. ME Cheesburger tonight. A local bar has a 7lb challenge burger, and me and a few guys from the gym are taking it on. Wish me luck, I'll post pics. In the words of Clubber Lang: "My prediction? Pain." ------------- |
Posted By: kgb1
Date Posted: 8/21/10 at 9:35am
| Just wondering how many beers it takes to wash down a 7 lb cheeseburger??? |
Posted By: Andy Vincent
Date Posted: 8/22/10 at 3:39am
Several. Last night, food won. The record, allegedly, was set by a 15 year old girl in 1.5 hrs. However, we spoke to the cook last night, and he had his doubts. He wasn't there when it happened, and there are no progress pictures of the feat. I'm not sure it's doable. I plowed through half in about 15 minutes. By then, I was just this side of certain I wasn't going to finish, but I pressed on. The burger is 2 2.5lb patties, so after finishing half of the 3rd 1/4, I called it. Could I have kept going? Yes, but I could see the end coming, and it wasn't pretty. I was already starting to get the meat sweats, and decided since further effort would likely still be an exercise in futility, it simply wasn't worth feeling miserable for the rest of the night. My buddy put it in perspective -- since I had eaten 5/8 of the 7lb burger it was roughly equivalent to pounding 17.5 Quarter Pounders. I will finish the rest today, out of principle. ------------- |
Posted By: Andy Vincent
Date Posted: 8/22/10 at 10:56am
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8/22/10
SS DE LOWER Cut short due to time, got to the gym late. Lazy from the meat hangover. KB warm up; 20kg swings, casts, etc. PVC roller, lower back VERY stiff. Need to get my chiro to work on me. Clean 60kg X 5 60kg X 5 both sets felt like crap 100kg X 3 100kg X 3 120kg X 2 140kg X 2; 1 split jerk 160kg X 0. WTF. Clean Pull 160kg X 10 X 1 Trying to be as fast as possible and really fire the hips & shrug Snatch 100kg X 5 Hang Snatch 100kg X 5 Need to do more hang snatch/hang clean. Finally felt like everything was firing in order. Seated Box Jump Lowest box + mat to highest box + 2 bumpers 5 X 3 ------------- |
Posted By: Andy Vincent
Date Posted: 8/25/10 at 2:13pm
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8/25/10
AM SS KB Circuit 24kg Clean & Press r/l X 10 Swing r/l X 10 Hang Snatch r/l X 10 OH Squat r/l X 10 X 2 rounds WOB Swings 40kg KB X 3 X 3 PM SS ME UPPER KB warm up Axle Push Press 50 X 10 90 X 5 110 X 3 130 X 3 140 X 3 150 X 3 160 X 3 170 X 2 Boo. Axle Split Jerk 130 X 2 150 X 2 170 X 1 190 X 0 Shoulder popped when I unracked it, and fouled me all up. I talked myself out of a second attempt. Lame. Pull Up +35lbs X 3; X 2; X 2 BW X 3 DB Bench 150 X 4 120 X 5 130 X 5 BB Row 140kg X 3 X 5 Dip + 100lbs X 5; X 5; X 3 Hammer Curl 60 + Fat Gripz X 5 70 X 2 X 5 KB Side Bend/Shrug 48kg X 3 X 10 ------------- |
Posted By: Andy Vincent
Date Posted: 8/26/10 at 1:53pm
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8/26/10
TWG AM BB Complex 60kg Hang Clean & Jerk X 10 Pendlay Row X 10 Hang Snatch X 10 Overhead Squat X 10 X 2 rounds Inversion Table 3 X 1 min PM Speed Box Squat SS Bar 235 + blue bands X 10 X 3 Standing Broad Jump For the www.nowyoutry.com August contest. Best was 8'11", not good enough for the win this month! Chain Drag 3 sets @ 50' ------------- |
Posted By: C. Smith
Date Posted: 8/27/10 at 1:30am
Very cool. What is the winning jump so far? You probably weren't around a few years back but we did a site-wide testing of sorts, was pretty cool. http://nasgaweb.com/forums/forum/forum_posts.asp?TID=5753&KW=SLJ - http://nasgaweb.com/forums/forum/forum_posts.asp?TID=5753&am p;KW=SLJ ------------- |
Posted By: Andy Vincent
Date Posted: 8/27/10 at 6:12am
That's cool, any plans on continuing that through this off season? 9'3" is winning so far. One of the guys at our gym should push 10', but he couldn't stick his landings yesterday. I'm going to give it another go after throwing tomorrow too. ------------- |
Posted By: vonguinness
Date Posted: 8/31/10 at 8:09am
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8'11" is still a great broad......and it looks like your buddy is in the lead now with 9'7". Not surprised though given his other accomplishments. when I did it yesterday.....it was the first time that both of my feet have simultaneously left the group since April.....felt good though. 8'3". |
Posted By: Andy Vincent
Date Posted: 8/31/10 at 2:39pm
Thanks. I wish I could find what I jumped at the NFL Combine just for the sake of comparison, lol. Yeah, Josh is a bit of a freak. I'm trying to get him into throwing...but maybe that's not such a good idea after all 
8/31/10 SS ME LOWER PVC Rolling KB warmup circuit OH Squats I've been having patella tendon pain, trying to get everything nice & warm. Deadlift 70kg X 10 120 X 5 170 X 3 210 X 3 250 X 3 290 X 1 Boo. 250 felt good, decided to make the jump. Bad decision in retrospect, though I don't know if the end result would've been any different. Stupid impatience! Box Front Squat 180kg X 5 Serious patella tendon pain. Done. Squat High bar ATG 140kg X 5 180kg X 5, pause at bottom 180kg X 5; 140kg X 5 Knees felt much better on these. Looks like it's time to pull out the Rehbands & Equiblock again. Pendlay Row 110kg X 3 X 5 Defecit SLDL from 4" box 110kg X 3 X 8 In a word, disappointing. I understand things are going to hurt, I'm used to that. I'm just sick of things affecting my training. ------------- |
Posted By: Styler
Date Posted: 9/01/10 at 7:39am
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damn, its been so long since ive been on here that i didnt even know you had a log going... and my log expired (i guess). you need to try and come down for a training session some time... would like to try and fix some of you HWD issues... and stone, of course. oo oo ooh, and beers, lots and lots of beers! ------------- Spencer Tyler = Awesome!!! |
Posted By: Andy Vincent
Date Posted: 9/03/10 at 10:29am
Yes. 9/3/10 TWG Pretty uninspired training session. DE UPPER Log Clean once & press 112lbs X 10 200 X 8 244 X 5 288 X 3 310 X 3 332 X 3 X 3 Superset w/ Pull Ups Very little jerk, knee pain has me gun shy. Got some sweet blocks for my desk today, probably raised it 6". I can sit like an adult now, so hopefully the knee pain will be getting better. DB Military Press 75 X 3 X 10 Speed Bench 240 + 80lbs chain 3 X 5 Drop set last set 225 X 6 135 X 10 Seated Single Arm Row/ Rolling Thunder Handle Stack (80lbs?) X 3 X 10 Reverse Curl/Band Push Down 2 X 20 each ------------- |
Posted By: Andy Vincent
Date Posted: 9/06/10 at 2:33am
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9/5/10
SS DE LOWER KB Warmup; 20kg/24kg Power Clean Split jerk on last rep 60kg X 5 60kg X 5 80kg X 3 100kg X 3 120kg X 2 130kg X 1 140kg X 1 150kg x 1 160kg X 1 170kg X 0, 0, 0 Pulls felt much better today, just wasn't dropping fast enough to get under the 170. Power Snatch 100 X 3 120 X 3 Felt pretty good, a little tired. Again, a little slow on the catch. Seated Box Jump Low box + bumper to high box + 3 bumpers. I need to measure. 3 X 5 KB Side Bend/Shrug 48kg X 3 X 10 KB Weight Drill Winds? Casts? Not sure what to call these. I'm doing the first part of the weight throw, right before the cast to work on core strength & stability. 48kg X 3 X 5 These were rough. ------------- |
Posted By: Andy Vincent
Date Posted: 9/06/10 at 8:30am
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9/6/10
TWG ME UPPER Push Press w/ 2" bar Bar X 10 165 X 10 165 X 5 255 X 5 305 X 3 345 X 2 375 X 1 395 X 1 http://www.youtube.com/watch?v=CZZdDdF-vSU - 415 X 1 Weighted Pull Up +30lbs X 3 X 5 +45lbs X 2 X 3 Bench 225 X 5 315 X 5 Add Shirt, Inzer Phenom 405 X 2 2 board 425 X 1 1 board 455 X 1 1 board 475 X 1 First time in a bench shirt, yikes! Lowering the weight felt awful, but all lifts were very fast. Shirt was given to me and is probably too tight to learn in. I'll probably play with this from time to time, but I doubt it will be a regular part of my training. DB Row 200 X 3 X 5 Accessory Circuit Band Ring Push up/DB Hammer Curl/Face Pull Monster Mini around back/60lbs/80lbs X 3 X 10 ------------- |
Posted By: Quint T Melius
Date Posted: 9/06/10 at 1:37pm
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Andy, I just haven't read the log pages in three months. Keep up the good work, it inspires. ------------- If you don't have time to do it right, when are you going to have time to do it over? |
Posted By: Andy Vincent
Date Posted: 9/10/10 at 2:06pm
Thanks Quint, you need to start logging again! You going to throw in Austin? That looks like the next games I'll get to do. 9/10/10 TWG ME LOWER Deadlift 8' DL Bar Bar X 10 140 X 10 250 X 5 340 X 5 450 X 3 500 X 1 540 X 1 590 X 1 650 X 1 Had trouble with my right hand slipping. Very humid in the gym this afternoon. Attempted lock grip on 590, right hand slipped. Switched to hook and got it, but slipped right after lockout. Added straps for 650. 50lbs off my all time raw PR, getting there. Yoke All runs @50' 350 X 1 550 X 1 750 X 1 840 X 1 First time I've done yoke in a long time. 840 was ugly, but no drops. Need to do this more. Farmer's Walk 2" Handle; all runs @50' 110/hand X 1 200 X 1 290 X 0 Right hand isn't strong enough for that kind of weight yet. SS RDL 60kg X 10 80kg X 5 100 X 5 130 X 5 160 X 5 180 X 2 X 5 200 X 5 Seated Hamstring Curl 150 X 3 X 8 My hamstrings and low back are going to be pissed tomorrow. I see lots of foam rolling in my future before throwing. ------------- |
Posted By: ken crum
Date Posted: 9/10/10 at 9:52pm
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awesome press !!!! ------------- crum |
Posted By: Andy Vincent
Date Posted: 9/11/10 at 12:21pm
Thanks Ken. 9/11/10 Justin Kincheloe came out to do some throwing at The Warehouse. We threw for about 3 hours: Braemar: Threw Justin's huge 30lb stone. I need one of these. Best of probably 31' Open: Threw 16lb shot. Had a couple in the high 40' range, still can't get the bugs worked out. HWFD: Much better here, had several in the high 30' range. Need to get the left foot down quicker at then end, feet are keeping my hips closed. LWFD: Same. Had a couple mid-60s. Hand was tiring so I used a strap, strap kept sticking. Light Hammer: A couple decent throws. Tired. My push on my final throw is good, need to keep working on staying long. Need to do the Irving hammer drills! Gassed at the end, not enough calories pre-workout. Good day, it was nice having someone to throw with. ------------- |
Posted By: Duncan McCallum
Date Posted: 9/11/10 at 12:34pm
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Ok, I really want to go home and watch that clip. ------------- The man in the arena. |
Posted By: Viking Strength
Date Posted: 9/12/10 at 8:06am
| You are the man Andy |
Posted By: Andy Vincent
Date Posted: 9/16/10 at 5:47am
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Nothing worth reporting lately. Last couple of workouts have sucked, I think some de-load time is in order. ------------- |
Posted By: Duncan McCallum
Date Posted: 9/17/10 at 10:54am
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How about you deload next season. All season. Can you dig THAT, Captain IceHouse? ------------- The man in the arena. |
Posted By: Quint T Melius
Date Posted: 9/18/10 at 6:23am
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thanks man I would start logging again if I were doing anything worth logging. This coaching football thing has really had a negative impact on my working out. I have been losing weight and getting some sets in here and there but it will be a month or two before I get to get back like I would want to. As far as Austin I will be there with bells on, fresh and ready to throw. I think it will be a real good games, and I really mean that because there is no throwing of hammers and it is a short drive for me this year. ------------- If you don't have time to do it right, when are you going to have time to do it over? |
Posted By: Duncan McCallum
Date Posted: 9/18/10 at 8:54am
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Finally, Quint Melius skips a workout! Now he is only 38 times as strong as me. Glad to hear things are going well Quint. How's the family? Austin is going to be off the chain. ------------- The man in the arena. |
Posted By: Andy Vincent
Date Posted: 10/02/10 at 7:47am
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10/2/10
Finally back at it. Good deload. I feel rested and fat, so it's time to focus again. Box Squat 145 X 5 235 X 5 325 X 5 415 X 5 505 X 2 505 X 1 Briefs 595 X 1 685 X 1 735 X 1 775 X 1 825 X 1 Big PR for me. Last heavy squat in briefs was 725. All time PR squat was 755. Yoke 550 X 50' 640 X 50' 730 X 50' 930 X 50' 930 was ugly, but better than my last heavy yoke run. It's coming around. ------------- |
Posted By: casinonman
Date Posted: 10/02/10 at 4:11pm
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Nice job Andy, heavy yoke after heavy squatting you sir are a FREAK!!!
Jesse |
Posted By: Andy Vincent
Date Posted: 10/07/10 at 1:31am
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10/4/10
RE UPPER Military Press/Pull Up Superset Bar X 10/BW X 5 60kg X 10/BW X 5 80kg X 3 X 10/BW X 3 X 5 Bench Press/Inverted Row SS 225 X 3 X 10/BW X 3 X 10 Hammer Curl/Pushdown SS 55 X 3 X 10/Stack+monster mini X 3 X 10 30 w/ Fat Gripz X 2 X 10 ------------- |
Posted By: Andy Vincent
Date Posted: 10/07/10 at 1:38am
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10/5/10
TWG ME LOWER Deadlift 140 X 10 250 X 10 340 X 5 450 X 3 540 X 2 (briefs) 650 X 1 700 X 1 (suit) 740 X 0 Pretty disappointing session. Struggled with 650 in briefs after pulling it raw my last heavy pull day. Pulled 740 to the knees but it stalled once I got out of where the suit was helping. Oh well, I know where I am, time to get to work. Band DL 250+ doubled white short bands X 0 This was a mistake. Those things get heavy in a hurry. 250+ doubled black short bands X 5 X 3 Much better DB Row 200 X 3 X 10 ------------- |
Posted By: Duncan McCallum
Date Posted: 10/07/10 at 2:28pm
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Andy,
------------- The man in the arena. |
Posted By: Andy Vincent
Date Posted: 10/08/10 at 1:53pm
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9/8/10 SS ME UPPER Bottoms Up Floor Press/Pull Up SS 60kg X 10/BW X 5 100kg X 5/BW + 35lbs X 3 140kg X 3/BW + 35 X 3 160kg X 2/BW + 35 X 3 180kg X 1/BW + 35 X 3 Add Reverse Monster Mini Bands 180kg X 3 X 3/BW + 35 X 3 X 3 Dip/Hammer Curl SS BW + 100lb X 3 X 3/75lb X 3 X 5 BW X 2 X 10/30(Fat Gripz) X 2 X 15 ------------- |
Posted By: Unbalanced
Date Posted: 10/08/10 at 2:30pm
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Got my respect. Wish i was strong enough to bang out
weighted pull ups. I am @ 240 and only get a puny couple without kipping. Great job! |
Posted By: Silverback
Date Posted: 10/09/10 at 1:40am
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Watched the push press and it was huge. All the work numbers are real big. Like what I see here a lot.
------------- Mule Sportkilt AST Sport Supplements |
Posted By: Andy Vincent
Date Posted: 10/15/10 at 1:07pm
Thanks Myles, I appreciate you checking it out. 10/12/10 SS DE LOWER Power Clean 60kg X 5 100kg X 3 120kg X 3 140kg X 3 160kg X 1 180kg X 0 I'll likely make 140 my first lift at the meet next weekend. No trouble hitting it. I may go open heavier, but definitely not lighter. Speed DL 130 + monster mini bands X 3 X 10 Shrug a lot ------------- |
Posted By: Andy Vincent
Date Posted: 10/15/10 at 1:08pm
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10/13/10
SS AM cardio before hitting the road Squat/Push Press 70kg X 5 X 10 Very little rest. ------------- |
Posted By: Andy Vincent
Date Posted: 10/15/10 at 1:13pm
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10/15/10
SS DE UPPER Speed Bench/Ring Pull Up SS Bar X 10 135 X 10 225 X 10 275 X 10 X 3/BW X 10 X 5 Presses were all done with a 1 second pause at the chest. DB Lateral Raise/DB Hammer Curl/Plyo Push Up SS 50lbs X 3 X 10/50 X 3 X 10/BW X 3 X 10 add Fat Gripz to DBs 30 X 10/30 X 10/BW X 10 20 X 10/20 X 10/BW X 10 Plyos were to 3 stacked 20kg bumpers. ------------- |
Posted By: Andy Vincent
Date Posted: 10/19/10 at 4:17am
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10/17/10
SS ME LOWER Deadlift 70kg X 10 120 X 5 160 X 3 200 X 3 240 X 1 260 X 1 280 X 2 X 1 Pendlay Row 110kg X 3 X 5 RDL 180kg X 3 X 5 Shrug 100kg X 50 80 X 50 60 X 50 2 min rest between sets Hamstring Curl 180lb X 5 X 5 ------------- |
Posted By: Duncan McCallum
Date Posted: 10/19/10 at 7:38am
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War Vincent! ------------- The man in the arena. |
Posted By: Andy Vincent
Date Posted: 10/20/10 at 10:45am
Just trying to keep up, big guy. 
10/19/10 SS ME UPPER Zero motivation, not sure why. Gym was possibly the last place on earth I felt like being. Seated DB Shoulder Press 30lb X 10 50 X 10 80 X 5 95 X 3 100 X 3 110 X 5 X 3 Pull Up BW X 5 BW + 35lb X 5 X 3 CG Bench 315 X 5 X 3 Tendonitis in my right elbow has been really bad the last couple days, tonight was no exception. Called it early. Doing my first Oly meet on Saturday, want to try and recover some. ------------- |
Posted By: Andy Vincent
Date Posted: 10/23/10 at 5:20pm
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10/23/10
Competed in my first Olympic weightlifting meet today. In the snatch, I went 120kg, 130, 140(PR), and 165, 175, and missed the clean forward at the bottom at 182, which would've been a PR. Good day and great meet, I'm looking forward to doing more of these in the future. I'll post pics & video ASAP. ------------- |
Posted By: ken crum
Date Posted: 10/25/10 at 7:54am
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awesome.. ------------- crum |
Posted By: C. Smith
Date Posted: 10/25/10 at 8:14am
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Very cool Andy, great job!
------------- |
Posted By: kgb1
Date Posted: 10/25/10 at 4:18pm
| Where was the meet at? |
Posted By: Styler
Date Posted: 10/26/10 at 8:17am
i remember my first trip to the weight room.... it was also my last ------------- Spencer Tyler = Awesome!!! |
Posted By: Sean Betz
Date Posted: 10/26/10 at 8:32am
| Those are some good lifts. Especially a 308 snatch. Big pull. |
Posted By: Andy Vincent
Date Posted: 10/26/10 at 1:39pm
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Thanks guys. I wish I would've made 140kg my second attempt in the snatch, I think I left some in the tank.
Rick, it was a pretty informal meet at Crossfit Bay Area in Webster. 10/26/10 SS DE/RE UPPER Speed Bench/BB Row SS Bar X 10 Add monster mini bands 135lbs X 10 225 X 5 315 X 10 X 2/ 225 X 10 X 5 Plyo Push up/Pull Up SS 4 Bumper plates 3 X 10/3 X Failure Seated DB Shoulder Press 75 X 10 80 X 10 80 X 8 Triceps Pushdown Stack + MM band X 10 X 7 -- no band X 3 X 5 -- no band X 5 All biceps work bothered my right elbow, so I skipped it. ------------- |
Posted By: Andy Vincent
Date Posted: 10/30/10 at 6:41am
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10/30/10
TWG ME LOWER Deadlift Bar X 10 250lbs X 5 340 X 3 430 X 3 520 X 2 570 X 1 610 X 1 680 X 1 Happy with this. All time raw PR is 700 at a bodyweight of around 330, so I'm closing in on where I was pre-injury but 15lbs lighter. No straps today either, grip felt solid. Cambered Bar Squat 250 X 3 340 X 2 450 X 1 500 X 1 540 X 1 630 X 1 ------------- |
Posted By: Andy Vincent
Date Posted: 11/02/10 at 1:05am
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11/1/10
SS ME UPPER Floor Pin Press/Inverted Ring Row SS All sets were SS with 5 inverted ring rows against 2 MM bands. 60kg X 10 100 X 5 120 X 3 120 X 2 140 X 1 160 X 1 180 X 1 Ugh. Really ground this one out. I was having trouble with my starting position, everything either felt too far forward or too far back on the first rep, which is always the worst because it starts in the down position. Everything else felt strong to this point, so I'm a little disappointed. Added reverse Monster Mini bands 180 X 3 X 3 These all felt great. Go figure. Military Press/Pull Up SS Strict, no leg drive at all. 120kg X 5 X 3/BW + 45lbs X 5 X 3 Straight Bar Triceps PD Stack + MM Band X 3 X Failure Biceps work still hurts my right elbow tendonitis. It's getting better, but no sense aggravating things with my last games of the year this weekend. ------------- |
Posted By: casinonman
Date Posted: 11/02/10 at 1:43am
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Where is that video of your olympic lifting meet?
Jesse |
Posted By: Andy Vincent
Date Posted: 11/02/10 at 5:40am
My buddy took pics & video, I still haven't gotten them from him. ------------- |
Posted By: Andy Vincent
Date Posted: 11/02/10 at 4:11pm
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11/2/10
Snatch 60kg X 3 X 3 80 X 3 X 3 100 X 4 X 3 Each set followed by 100 reps jump rope. Trying to stay loose and explosive. ------------- |
Posted By: Andy Vincent
Date Posted: 11/10/10 at 3:20pm
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11/10/10
SS Offseason has officially began. Next games in February, next possible strongman comp is the LA Fit Expo in late January, but it's not likely. 4 months to get (slightly) lighter, leaner, and stronger. DE LOWER Speed Box Squat All done with blue bands to low box + pad (USAPL depth) Bar X 5 60kg X 5 100kg X 3 140 X 3 160 X 10 X 2 Squat 220kg X 10 Made sure depth was legit on these. This set was unpleasant. KB Swing 48kg X 3 X 5 I'm going 18' in the WOB next year, dammit. Box Jump High box + 4 bumpers X 4 X 3 to Westside Reverse Hyper X 3 I really need to bring a tape measure. For the record, this was a bad day to go low carb. ------------- |
Posted By: C. Smith
Date Posted: 11/11/10 at 12:53am
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The rev hyper at my gym is 43", fwiw.
------------- |
Posted By: Viking Strength
Date Posted: 11/11/10 at 1:42am
| Are you getting ready for Iceland? dam you are strong:) |