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TRAINING LOG: Andrew Kanzig |
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BigScot50
Senior Member Joined: 9/27/10 Location: United States Status: Offline Points: 191 |
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Posted: 1/24/11 at 3:09am |
Thought that I would start keeping track on here,
1/24/11 Hang Cleans - 135# set of 10 for warmup,
Calf Raises - 310# 4 sets of 15 One-handed dumbell snatch - 55# 3 sets of 5
Weighted crunches - 155# 6 sets of 20 Cardio on exercise bike - 30 mins, increase
Looking forward to tomorrow's day of shoulder work,
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"He who makes a beast out of himself, gets rid of the pain of being a man." - Samuel Johnson (english poet)
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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Thanks for logging Andrew!
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BigScot50
Senior Member Joined: 9/27/10 Location: United States Status: Offline Points: 191 |
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1/25/11 First day log was rough, had an impact on my second day. Seated iso shoulder press - 100 x 10, 150 x 10, 190x10, 240x10, 280x4, 190x10 Lateral Raises - 25'sx10, 35'sx10, 45'sx10, 25'sx10 Caber Curls - 110x10, 140x10, 160x10, 200x10 Weighted Crunches - 155, 4 sets of 20 Medicine ball twist-n-throws - 8 lb ball, 3 sets of 10 to each side while trying to break the damn ball. Exerbike - 20 mins, increase intensity every 5 mins. Not a bad day, got a good workout in, kinda hard to do sometimes when you are getting off of a 12 hour shift and then working out after being up all night. Will be concentrating on chest/upper back/abs/cardio for next post. |
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"He who makes a beast out of himself, gets rid of the pain of being a man." - Samuel Johnson (english poet)
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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Why a seated press over a standing press?
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BigScot50
Senior Member Joined: 9/27/10 Location: United States Status: Offline Points: 191 |
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To be honest, don't trust myself with standing press. Had Birmingham Hip Resurfacing (partial hip replacement) about 3 years ago. Has some instability when I stand and press, tends to shift around a little bit and cause some pain in there. I like doing standing presses, just waiting for my hip to catch up with the rest of my body is all. Preparing for the games is helping make it stronger though, so in another month or so, will be standing.
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"He who makes a beast out of himself, gets rid of the pain of being a man." - Samuel Johnson (english poet)
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BigScot50
Senior Member Joined: 9/27/10 Location: United States Status: Offline Points: 191 |
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And for some odd reason, don't have that issue with hang cleans, etc. Maybe because the muscle groups are engaged more during that exercise and tightened? Either way, will be getting back to the standing press. |
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"He who makes a beast out of himself, gets rid of the pain of being a man." - Samuel Johnson (english poet)
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BigScot50
Senior Member Joined: 9/27/10 Location: United States Status: Offline Points: 191 |
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Lots of throws in on Saturday with everyone at the Houston offseason extravaganza. Got em all in with exception to heavy hammer and caber. Long day of throwing. Good to get to know everyone a little bit. Taking Monday off due to getting cellulitis from two bug bites I acquired in Houston. On ATB's so all is good. Back into the gym on Tuesday. |
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"He who makes a beast out of himself, gets rid of the pain of being a man." - Samuel Johnson (english poet)
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BigScot50
Senior Member Joined: 9/27/10 Location: United States Status: Offline Points: 191 |
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Finally back to training after getting rid of the cellulitis. Not a great first day back, but better than the alternative. Push Press 135 2 sets of 10, 155/3 sets of 5, 185/2 sets of 5, 205/2 sets of 5, 225/2 sets of 3 (failed on last rep.), 135 2 sets of 8. Lateral raises 35, 45, 55 for sets of 8 each High Row pulldowns 90, 110, 130, 140 for sets of 10 each arm. Gym was so busy could not get to anymore exercises because of most people half-ass working out while talking on their cell phones. Did some throwing prior to and the end of my workout. Did LWFD, was a damn joke, should've left it at home. Could not get any footing due to recent snowstorm in TX making everything mushy. Threw OS indoors with indoor shot. PR'd about 3 out of 10 throws, was happy about this. Hopefully I can get to the gym at an earlier time tomorrow so I can use the equipment that they have there. |
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"He who makes a beast out of himself, gets rid of the pain of being a man." - Samuel Johnson (english poet)
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BigScot50
Senior Member Joined: 9/27/10 Location: United States Status: Offline Points: 191 |
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2/9/11 No one really at the gym, kinda quiet. Had a nice little workout. Hang cleans - 135/3X5, 185/3X3, 135/3X8. Hammer strength incline press - 90/2X15, 180/2X10, 270/2X5, 90/1X15 Shot throws braemar style, threw 12 or so, all consistent, working on getting base wider, using more legs/blocking hard. Ab crunches - 140/4X20 20 mins on exercise bike at 20 mph/6 miles. Had to get home, ice storm here in Denton. Keeping workouts simple, focused, high intensity, short bursts/explosions. |
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"He who makes a beast out of himself, gets rid of the pain of being a man." - Samuel Johnson (english poet)
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BigScot50
Senior Member Joined: 9/27/10 Location: United States Status: Offline Points: 191 |
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2/10/11 Lighter day, worked in some "pretty muscles" work. one handed snatch - 55/3X8 Leg press - 225/4X25 Leg Extension - 155/10, 170/10. 185/10 Calf Raises - 350/3X20 Preacher curls - 140/10, 150/10, 160/10 Dips, 3x8 Ab crunches - 140/5x20 Need to take my ass to sleep! |
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"He who makes a beast out of himself, gets rid of the pain of being a man." - Samuel Johnson (english poet)
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M-BAAB
Postaholic Joined: 8/30/04 Location: Jamaica Status: Offline Points: 3515 |
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Andrew- just remembered I was gonna get u some fast(er) feet stuff'
Now, be smart w. your hip. D.O.T. drill jumprope one legged rdl's very short agilities - maybe 5 yards - be smart and careful - foward, backwards, hi knees, carioca, skip, hops ,etc. lift some one legged stuff - lunges, step ups. Good luck! Train smarter not harder - we ain't no spring chickens! |
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51 , 72 and 15 at 50
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BigScot50
Senior Member Joined: 9/27/10 Location: United States Status: Offline Points: 191 |
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Thanks Mike. RDL=Romanian DeadLift? Will start incorporating some of these tomorrow. We will see how I feel in the morning after taking care of a very large patient that I have had at work for the past couple of nights, killing my back moving him around. Don't think that I have done a DOT drill since probably '97, haha. Take care, hope to see you at NTKG. Andrew |
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"He who makes a beast out of himself, gets rid of the pain of being a man." - Samuel Johnson (english poet)
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BigScot50
Senior Member Joined: 9/27/10 Location: United States Status: Offline Points: 191 |
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2/11/11 Mixed up day at the gym, wanted to focus on flat bench and some auxillary lifts, threw some open/braemar. Worked on some line drills for light weight with a 30 lb dumbell. Flat Bench - 135/1x25, 185/3X10, 225/8, 6, 4, 2, 1, 4, 185/2X10 (rest on chest and explode up, cocentric phase.) Threw OS and BS, bout 20 or so throws, still working on widening base and blocking hard at end. Rode exercise bike for 30 mins. Lat pulldowns - 160/1X10, 190/1X10, 200/1X10 Alt dumbell curls - 35's/3X10 Line Drills with 30 lb weight, working on staying low in first spin, driving out with second and pulling hard with weight out in front. Abs - 140/4X20. Going to bed, been up since 5 pm on 2/10/11. Later all.
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"He who makes a beast out of himself, gets rid of the pain of being a man." - Samuel Johnson (english poet)
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BigScot50
Senior Member Joined: 9/27/10 Location: United States Status: Offline Points: 191 |
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2/13/11 Rushed workout today, had to be at church at a certain time. Push Press - 135/1x10, 155/1x8, 185/2x5, 205/2x5, 225/2x3, 245/1xmiss. Lateral Raises - 35/40/45 each for set of ten. Rode bike for 30 minutes of cardio Will get back after it the next day, only had 1 hr and 10 mins to get this one done. |
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"He who makes a beast out of himself, gets rid of the pain of being a man." - Samuel Johnson (english poet)
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BigScot50
Senior Member Joined: 9/27/10 Location: United States Status: Offline Points: 191 |
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2/15/11 Dead Lift Pulls, first time with this exercise - 135/10, 185/5, 225/3, 275/3, 315/3, 365/3, 405/2, 135/10. Neutral grip lat pulldowns (slow) - 160/8, 175/8, 190/8 Calf raises - 330/3x20 abdominal crunches - 140/20, 155/20, 170/20 carioca footwork drills, 5yds, down and back 3x5. Recumbant bike, 20 mins, 6.2 miles Thought that the dead pulls would be much worse. Started to lose my grip towards the end, will use straps next time. Hip held up well considering the last time that I did anything near a deadlift was soph yr of college ('95). Looking forward to another good lift day tomorrow mixed in with some stone throw practicing. |
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"He who makes a beast out of himself, gets rid of the pain of being a man." - Samuel Johnson (english poet)
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BigScot50
Senior Member Joined: 9/27/10 Location: United States Status: Offline Points: 191 |
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2/16/11 Flat Bench - 135/25, 185/2x10, 225/3x8, 245/4, 225/2x8, 185/10, 135/20 Rope Tricep Pulldowns - 140/10, 160/10, 180/10. Incline Hammer Strength Press - 90/15, 180/10, 230/8, 270/6. Abdominal Crunches - 155/3x20 very slowly. Chest flys (machine) - 200/10, 250/10, 300/10. Exercise Bike - 20 mins/6 miles. Must, go, to, bed. |
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"He who makes a beast out of himself, gets rid of the pain of being a man." - Samuel Johnson (english poet)
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Sarahfly
Senior Member Joined: 5/14/10 Location: United States Status: Offline Points: 328 |
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Hey Andrew, sleep occasionally! You're putting in some great work. ( " |
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BigScot50
Senior Member Joined: 9/27/10 Location: United States Status: Offline Points: 191 |
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Thanks for noticing. Have realized that I only really need about 5-6 hours of sleep, so what I have been getting is good, just not good enough. Will see you at NTKG!
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"He who makes a beast out of himself, gets rid of the pain of being a man." - Samuel Johnson (english poet)
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BigScot50
Senior Member Joined: 9/27/10 Location: United States Status: Offline Points: 191 |
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Did some throws practice with Brittney today. Worked on OS/BS, LW, LH. Ended up PRing all of my throws. Working well on not hopping into my second spin on LW, and not following the hammer around with my head on LH. Only used one blade boot on left foot today, helped me get a little more torque and still getting used to using them (the leaning back part is still foreign to me and still feels uncomfortable). Gearing up for the NTKG next weekend. Must get some more throws in before then.
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"He who makes a beast out of himself, gets rid of the pain of being a man." - Samuel Johnson (english poet)
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Sarahfly
Senior Member Joined: 5/14/10 Location: United States Status: Offline Points: 328 |
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You got to throw on a Friday? Awesome! Coming out Sunday morning? ( "
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BigScot50
Senior Member Joined: 9/27/10 Location: United States Status: Offline Points: 191 |
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Was off from gym last couple of days, got sick unfortunately. Kept it light with upcoming games this weekend. 2/23/11 Push Press - 135/3X8 Leg Sled - 225/4X20 Ab Crunches - 155/3x20 Calf Raises - 375/3x20 30 mins cardio on bike, HR 145 max, 9.2 miles. Threw OS/BS with indoor shot about 10 times. Felt really good, getting a good block now, really helps the push. |
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"He who makes a beast out of himself, gets rid of the pain of being a man." - Samuel Johnson (english poet)
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BigScot50
Senior Member Joined: 9/27/10 Location: United States Status: Offline Points: 191 |
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2/24/11 Really worn out. Had to do 20 mins of CPR on a guy at the end of my shift. Cut into the gym time cuz gotta go back tonight, need sleep. Bench - light Machine Preacher curls - light tricep pushdowns - light Crunches - light 15 mins on bike. If you have never done CPR for 20 mins, then you might not understand how tired your arms get. NIGHT!
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"He who makes a beast out of himself, gets rid of the pain of being a man." - Samuel Johnson (english poet)
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BigScot50
Senior Member Joined: 9/27/10 Location: United States Status: Offline Points: 191 |
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2/28/11 Warmup on exercise bike 10 mins. Flat Bench - 225/10, 8, 6, 4, 2, 1 185/10 Cable crossovers - 40/10, 60/10, 80/10 Calf Raises - 300/3x10 Leg extensions - 110/10, 125/10, 140/10 Weighted Crunches - 155/3x20 Eliptical trainer - 20 mins incline 5, resistance 6 Recumbant Bike - 20 mins Upping the cardio for a few weeks, then back hard to the weights. |
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"He who makes a beast out of himself, gets rid of the pain of being a man." - Samuel Johnson (english poet)
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BigScot50
Senior Member Joined: 9/27/10 Location: United States Status: Offline Points: 191 |
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3/2/11 Warm up - 10 mins Eliptical, grade 5, level 5. Machine leg press - 300/10, 330/10, 360/10, 390/10, 405/10 Lateral Raises - 25/30/35-sets of 10 One-legged RDL (much harder than I thought they would be) 20/2x20, 25/1x10 each leg. WOW. Push Press - 135/8, 185/2x3, 225/1, 205/2x3, 185/3, 135/5. Weighted crunches - 155/170/185 - sets of 20 each Exercise bike - increase resistance 6/7/8/9 every 5 mins for 20 mins. Eliptical - grade 5, level 5 - 10 minutes Pretty good workout, really focusing on cardio for now. Getting some good lifting in as well, feeling pretty good, maybe get to do standing squats here soon. |
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"He who makes a beast out of himself, gets rid of the pain of being a man." - Samuel Johnson (english poet)
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BigScot50
Senior Member Joined: 9/27/10 Location: United States Status: Offline Points: 191 |
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3/4/11 10 min Bike warmup Hang Cleans - 135/3x5, 185/3x3. 205/3x3, 225/3x3, 135/8. 135/3 (with press) Calf raises - 390/3x15 Dumbell snatch/WOB movement - 55/3x3 each arm. Weighted Crunches - 170/3x20 Eliptical trainer - 10 mins Recumbant bike - 20 mins. Almost had to unleash my inner Hulk on some folks, a group of 7, who were using the squat rack for curls, and only using the Oly bar to do it. Almost though about using my bar as a lance and just jousting through them........................................................ ............................................................ ............................................................ ................. |
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"He who makes a beast out of himself, gets rid of the pain of being a man." - Samuel Johnson (english poet)
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Sarahfly
Senior Member Joined: 5/14/10 Location: United States Status: Offline Points: 328 |
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You totally should have. And gotten video of it.
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BrittneyBoswell
Senior Member Joined: 10/01/09 Location: United States Status: Offline Points: 895 |
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Andrew, all you had to do was lumber up and LOOM at them for a minute. My guess is they would have gotten the point and slunk away.
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Highland Games - The drama is so high, because the stakes are so low.
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Andy Vincent
Postaholic Top 10 in the USA - '12 Joined: 9/20/09 Status: Offline Points: 1272 |
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Why you wanna squat in our curl rack, man?
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BigScot50
Senior Member Joined: 9/27/10 Location: United States Status: Offline Points: 191 |
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Anyways, did a lot of 12 oz and 16 oz curls at the North Texas Irish Festival. I know this doesn't count, but was better than working out that day!
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"He who makes a beast out of himself, gets rid of the pain of being a man." - Samuel Johnson (english poet)
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BigScot50
Senior Member Joined: 9/27/10 Location: United States Status: Offline Points: 191 |
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Forgot to post some stuff, here is last two days 3/7/11 Threw LWFD and LH Not too bad on distances, trying to help a newbie (more new than myself) get a start, working line drills and single, double slow winds (which I needed to work anyways). 3/8/11 Hammer Strength Incline press - 90/2x10, 180/2x10, 230/2x10, 270/2x10, 320/4, 370/3. Leg Press - 180/10, 270/8, 320/8, 410/6, 490/6, 540/6 Trcep pushdowns - 160/4x15 Caber curls - 140/3x10 40 mins recumbant bike - increase resistance every 5 mins, 11.9 miles. Threw some OS with indoor shot, legs and shoulders were dead, got some decent throws in, nothing glamorous, but still working braemar technique, getting power position cleaned-up and working to continue to block harder at the end. |
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"He who makes a beast out of himself, gets rid of the pain of being a man." - Samuel Johnson (english poet)
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