A few people have emailed me about what to do in the off-season and since my replys of listen to lots of Buffett, play catch with your dogs  (using wfd technique) and play lots of poker dont seem to be helping, I thought I would maybe give ya a rundown of what I am doing now and as the year progresses.  I will most likely move this to my web site as the year goes on.

one week off after Celtic Classic...lots of poker,catch with the dogs, buffett and sex in that order.  Body weight  275

weeks 1 and 2 exercise bike on off days and three days a week...mon,wed and sat.  Russian Fitness Circuits.

3 reps per exercise,,,,3 circuits w/ 3 mn. rest between circuits. for week one.

burpees with a jump   x3

pull ups x3

dips x3

full squat w. push press x3  60 kilos

good morning x3  60 kilos

stiff leg deadlift  60 kilos x3

step ups onto knee high box x3   35 kilos

sit ups with a twist to left and right...all the way up ,back up to the right back,up to the left back =1    x3  take heart rate between cycles.

heart rate got up to 190 beats per minute. shot putting once a week to keep the body in touch with the throwing ...felt good but not super strong....47-52'   body wieght 268

week 2

same cycle but go to 4 reps per exercise  heart rate got up to 210 beats per minute and it felt like I was gonna puke.  More shot putting still feel good 47-50'    Body weight  264

Week 3  more biking and british circuits on monday...

British circuits....hang snatch 60 kilos x8, front squat 80 kilos x8,,,hang clean 70 kilos x8,,,,back squat 90 kilos x8...rest 3 mn. and repeat....then ab circuit...roman chair situps x20,,,russian twist x40,,,,leg raise suspended on swiss ball  x10....rest and repeat.

light shot putting distance is falling but I feel very quick,,,no horsepower right now...46-48'..

start real lifting next week...finally,,,I hate this fitness shit..Mens Health did call the other day wanted to take some pics ,but I refused to shave my chest...Told them to call Craig.  waaaaaaaahhhhhh.

"the only easy day was yesterday"

http://www.dynamosport.com - www.dynamosport.com

Valenti wrote: ..Mens Health did call the other day wanted to take some pics ,but I refused to shave my chest...Told them to call Craig.  waaaaaaaahhhhhh.

Oh yea, keep it coming.  Next year will be merciless.  And another thing, i'm outweighing you right now, Skinny

-C

I am weak as a kitten with lupas right now...but I start weight training this week...Ill post this weeks training on Friday.

bodyweight  262

  Oct. 25th-29th

Monday  max effor squat  (well not really,,,still getting in the swing of things)

saftey squat

175x3....265x3....355x3....405x3...445x3...500x3

speed deadlift  135x3,,,225x1...315  10x1  (every 30 sec.)

pull thru  6x10

calf raise  4x10

standing crunch  4x20

max effort bench

dumbell bench  6x5  worked up to 95#dbs

cybex chest supported row  4x10

shrug  110#dbs  4x10

skull crusher  4x8  40# dbs

hanging leg raise  4x10

dynamic squat day

paratroopers  6x10

box squat  135x5

225 2x2...245 2x2...275 6x2

calf ,ham,glute raise  3x10

seated leg curls w. purple band  3x10

calf raise 4x10

seated russian twist  4x20

dynamic bench day

close grip bench  135x5

155  2x3

175 2x3

195 5x3  every 30 sec.

balistic push up w. light band  4x5

med ball throws forward and backward from the knees

hammer winds w. 30lbs. hammer ,both directions.

see ya next week

Valenti,

All I can say is get your elsborate workouts now b/c once the baby gets here workout time becomes limited and hard to come by!!!

I threw my best when we had our first kid.  I could tell you why I think that was but my Mom and Dad would kill me.

What the heck is a "paratrooper" anyway?

  No problem,,,remember I work nights!  No having to get up with the baby at 3:00am!Mommy also knows that a throwing ,lifting mark is a happy mark...that means no sitting out on the front deck yelling at kids for driving to fast or trying to repair things around the house.

Paratroopers,,,you ill informed hump,,,are jumps done from a split leg position...hands on hips  go down to your knee almost touches the ground and then spring up as  high as you can into the air and switch feet. drop right back down into the lunge position and repeat....use a mat to do these on though in case ya hit your knee.

  my training log will be on my web site starting this week....www.dynamosport.com

enjoy.