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TRAINING LOG: Dave Robinson |
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robinson93
Senior Member Joined: 4/06/09 Location: United States Status: Offline Points: 435 |
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Posted: 5/30/11 at 11:58am |
Alright I have decided to start one of these metal diaries. There has been no rime or reason to the way I have been lifting. Just to lift more in less time. I will now attempt to keep a log to progress good and bad.I start this log at 5' 11" and 263 lbs. And my lifting #s are Deadlift 585, Bench 365, push press 275, and squat 495. Squat is low, still a little nervous after tearing a patella tendon, but that's mostly mental the knee feels as strong as ever and has been a year+ since the surgery. Throwing #s are OS 35', HWFD 33, LWFD 60, HH 87, LH 103, sheaf 32, WOB 13.
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robinson93
Senior Member Joined: 4/06/09 Location: United States Status: Offline Points: 435 |
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Training Day= legs
This is my weakest link and I am going to try to break up my workouts by body part. something I havent done in years. usually do a whole body workout everytime, but I think this has lead to over training. Here we go! Squat, done for speed on the concentric with purple bands. 185x8x2, 225x4x2, 245x4x2, 275x4x2, 395x4x2, 315x4x2, 335x4x2 275x4x2, 185x4x6. Dumbell snatches 90x6x2, 100x6x4 Dumbell curls 65x8x4 Upright rows, weight plus purple bands. 95x4x2, 115x4x2, 145x4x2, 165x4x2, 195x4x1 Accesorized with calf raises and leg curls. workout time just over an hour and not to sore. |
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KiltBill
Postaholic Joined: 7/28/07 Location: South Ga. Status: Offline Points: 1991 |
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Welcome and thanks for logging!
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Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend. Lets Go Run With The Big Dogs!
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robinson93
Senior Member Joined: 4/06/09 Location: United States Status: Offline Points: 435 |
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Did upper body today. A little sluggish after working out in 95 Degree weather all day.
Flat Bench Done with weight plus 40 lbs of chain on the bar. was trying to move the bar with some speed, but felt very slow regardless. 185x6x3, 225x4x2, 275x4x2, 295x2x2, 315x1x4, 275x4x2, 225x4x2, 185x4x6. Push Press with fore fingers at first detent. 135x4x2, 155x4x2, 185x4x2, 225x4x2, 245x2x2, 275..miserable fail, 225x4x2. suberset with cable pull downs 130 up to 280 and back down. played with some hang snatches, still attempting to perform these they feel akward. knees get in the way and the mind wants to do something between a upright row and a clean. Iso rows 3 plates asidex10x2 both hands, 4px10x2, 5px8x2, high speed singles 5pxburnoutsx2 superset with machine incline press, weigh per side. 90x8x2, 115x8x2, 135x8x2, 160x8x2, 180x6x2 Shrugs 225x10x2, 315x10x2, 405x10x2, 465x5x1 super set with shoulder flys china buffet. 1platex1x2, 1pepsix1x2 not bad need to find a way to get faster. |
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robinson93
Senior Member Joined: 4/06/09 Location: United States Status: Offline Points: 435 |
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Friday 6/3/11
Threw some today only attempted stone, HWFD, and LWFD. Stone was bad, trying to lead with the hips and keep my head up. but this makes me feel like i am losing all my push at the end, feel all opened up. Heavy weight went well. trying to follow some new tips I am working on throwing comp speed in practice and trying to bring my legs into the throw. I tend to use my legs as a platform rather than a spring. most of the pull comes from the back. Light weight went well too, but i am finding that the more legs i add to the throw the slower i feel and weight travels less. been having issues keeping the weight above 60ft. still a work in progress. |
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robinson93
Senior Member Joined: 4/06/09 Location: United States Status: Offline Points: 435 |
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monday 6/5/11
just got back from tampa and not much time before work but i got some deads in. Deads no belt, just straps above 405. 225x4x2, 315x4x2, 405x4x2, 495x3x6, 515x1x2, 315x4x2 hammers 95x8x4 just for fun Front jump squats with purple bands 135x4x2,185x4x2 needed more time but that was it. |
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robinson93
Senior Member Joined: 4/06/09 Location: United States Status: Offline Points: 435 |
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Back into the pit. Threw on Saturday at Blairsville, no Prs but hit all my happy numbers. Picked up the Juggernaut System and am going to give this a try. I don't usually organize my workouts,(that could be the problem) but I am going to give it a run.
Wave one. Flat bench. 225x10, 225x10, 225x10 225x7+2+1, 225x6+2+1+1 superset w/ machine rows(accesory Training) 90 per arm x4 sets x15 reps incline press 185x10, 155x10, 155x10 155x10, 155x9.5+1clean and rack superset with roman twists(barbell) 35x4x15 incline flys 60x10, 55x10, 55x10, 55x10, 55x10 superset with rack jumps. working on the slender calves. went to the house threw breamer stone and did hammer winds to finish. I admit i underestimated this section of the JTS. saw the numbers and took my bands to put on the bar. I was wrong this kicked my tail. i could barely breath. don't know if I should lower the weight or stay until I hit the required Numbers. I am still supposed to have energy left at this step for more reps. Anyways I like it and will be on it for awhile. |
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KiltBill
Postaholic Joined: 7/28/07 Location: South Ga. Status: Offline Points: 1991 |
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Good seeing you at Blairesville. Will be following your log, try and say funny things every once in a while to keep it interesting, not that Clan Dave could ever be boring. |
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Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend. Lets Go Run With The Big Dogs!
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robinson93
Senior Member Joined: 4/06/09 Location: United States Status: Offline Points: 435 |
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6-14-2011 Legs Squat 60% x5x10 295x10, 295x10, 295x10, 295x10, 295x12. weighted abb pulls. Good Mornings 60%x5x10 135x10, 135x10, 135x10, 135x10, 135x12 superset with curls. 60'sx8, 60'sx8, 60'sx8, 65'sx8 leg curls 120x5x10 pull downs. 180x5x10
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robinson93
Senior Member Joined: 4/06/09 Location: United States Status: Offline Points: 435 |
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6-17-2011 shoulder day. Push Press. 60%x5x10 165x5setsx10reps suberset with Tbar rows 90x5x10-15 upright rows 135x5x10 superset withmachine dips 120x10, 170x10, 200x10, 200x10, 200x10 skull crushers 95x5x10 not a bad day. funny how light weight can make you feel like jell-o.
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robinson93
Senior Member Joined: 4/06/09 Location: United States Status: Offline Points: 435 |
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Bill, It was good to see you as well. don't get to hang out enough with you old guys always throwing on different days. dave |
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robinson93
Senior Member Joined: 4/06/09 Location: United States Status: Offline Points: 435 |
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6/19/2011
did a little throwing today. Warmed up with Sheaf. went to 28 wob standing, funny how 21 ft was hard. Then did som 56 wob and finished with breamer stone and pizza. |
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robinson93
Senior Member Joined: 4/06/09 Location: United States Status: Offline Points: 435 |
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6/20/2011
Deadlift day Still a little sore from yesterday but loaded up the Deads in the back yard. 365x5setsx10reps walking lunges 6x15 not much today, still setting up the back yard for a full workout. |
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robinson93
Senior Member Joined: 4/06/09 Location: United States Status: Offline Points: 435 |
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6/22/2011
Chest Flat Bench 185x5, 215x5, 235x10,10,12 walking lunges 4x15 chest supported rows 270x2x10, 320x2x10, 360x2x10 incline press. 155x5, 185x5, 195x10,10,5+5staggered barbell roman twists, 25x10, 25x10, 30x10, 30x10 dips, machine 230x4x9 delt flys, 150x2x10, 160x2x10 pec dec 160x4x10 silly stuff, decline sit-ups and stretching. |
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robinson93
Senior Member Joined: 4/06/09 Location: United States Status: Offline Points: 435 |
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6/27/2011
Had a games on Saturday so this is me first work out since wednesday. Did not throw bad had an average day, did manage to pull a 33 ft sheaf. Legs today warmed up with walking lunges. Squat A10s 275x5, 315x5, 335x10,10,10 did not expect to hurt. good mornings 135x5, 145x5, 165x10,10,10 curls 60x10,10 65x8,8 Pull downs 160x10, 190x10, 220x10, 240x5 leg presses for speed 8px10,10,10,10 with calf raises each set. decline situps and stretching to cool down. |
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robinson93
Senior Member Joined: 4/06/09 Location: United States Status: Offline Points: 435 |
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6/29/11
push press 145x5, 165x3, 175x10x3 Forgot to upload after workout. CRS of what else i did |
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robinson93
Senior Member Joined: 4/06/09 Location: United States Status: Offline Points: 435 |
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7/1/11
Deads 325x5, 365x3, 395x10x3. Also did side bends and leg presses. |
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robinson93
Senior Member Joined: 4/06/09 Location: United States Status: Offline Points: 435 |
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actually trying to log the day I lift.
7/3/11 R10 Flat bench. 175x5, 195x3, 245x1, 265x10x2 t bar rows 2px10, 3px10, 4px10, 5px5x2 triset w/ skull crushers 135x10x2, 165x10x2 and w/ machine press wt per arm 90x10, 135x10x2, 145x9x2 dumbell roman twists 35xamapx3 machine dips 180x20x4 actually a fairly easy workout. |
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KiltBill
Postaholic Joined: 7/28/07 Location: South Ga. Status: Offline Points: 1991 |
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Congrats on the 33' sheaf!
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Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend. Lets Go Run With The Big Dogs!
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robinson93
Senior Member Joined: 4/06/09 Location: United States Status: Offline Points: 435 |
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Thanks Bill. 7/5/11
Squats R10 255x5,295x3,355x1,375x10,315x10 pull downs 180x10x2, 230x10x2 leg presses 10px15x2, 12px15, 14px10, 16px10 curls 65x8x4 misc accessory work |
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robinson93
Senior Member Joined: 4/06/09 Location: United States Status: Offline Points: 435 |
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7/9/11
push press 135x5, 155x3, 185x1, 195x9 bent over rows 185x10x2, 205x10, 225x10 BTNP seated 135x10x2, 135x9x2 shrugs 315x20x3 shoulder flys 130x10x2, 160x10x2 did some stretching |
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robinson93
Senior Member Joined: 4/06/09 Location: United States Status: Offline Points: 435 |
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7/12/2011
Deadlifts R10 295x5, 355x3, 405x1, 435x10,8, 405x10,8\ shrugs, 315x20,20, 325x15,15 One arm dumbell snatches, 95x10x3 leg curls, cable pull downs, abs, shoulder flys |
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robinson93
Senior Member Joined: 4/06/09 Location: United States Status: Offline Points: 435 |
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7/27/2011 Back at it after about two weeks down for vacation and work travel. I had the chance to do some throwing while away but no lifting. Today I started the 8's phase. Bench 345x65% =224.25 225x8x5 incline bench 285x65% = 185.25 185x8x5 For both sets I had to drive the last few but never got stuck, actually not that hard. shrugs no straps 225x10x2, 275x10x2, 315x10 DB Curls 60x8, 65x8, 65x8, 65x8 Chest supported rows. t bar style 3px10x3, 3.5px10 dips 3 sets of 10 @ 260 calf machine and more shrugs(machine) for finnish. not bad, had to break the lazy feeling but still not bad.
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robinson93
Senior Member Joined: 4/06/09 Location: United States Status: Offline Points: 435 |
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7/28/11
Legs, Squats, 360x8x3, 360x4x4 I found these hard to do without warming up my back. Bye the tird set I felt mor comfortable under the wieght but the back was getting tired. it was haed to keep the back strait. I can last longer if I warm up better. revers hyper machine 2px10x3, 4px10x2, 4.5px10x2 leg presses 8px15, 10px15, 12px15, 14px10 upright rows 135x10x2, 155x10x2, 175x10 some accesory work , |
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robinson93
Senior Member Joined: 4/06/09 Location: United States Status: Offline Points: 435 |
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8/1/11
deads 380x8x6 GHR 2px15, 2px15, 4px10, 4px10, 4.5px10 db snatches 90x8x4 upright rows 135x10, 155x10, 155x10, 175x10 accesory work |
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robinson93
Senior Member Joined: 4/06/09 Location: United States Status: Offline Points: 435 |
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8/2/11
Shoulders Push press 180x8, 180x8, 180x8, 180x7, 175x4x2, 145x8, 135x9, 135x8 cable overheads + pull downs seated push press 60sx10x3 curls 60sx8x3 flat flys 60sx10x2 upright rows 135x10, 155x10x2 shrugs 315x20x2 375x15x2, 315x20 Felt like crap all workout, chest felt tight and was slugish. got in pool and swam laps to get my heart rate to sync. did get to see a new exercise, you pick up 20's and do forearm curls into the nearest mirror, but the trick is the grunting and flexing during the exercise. It was good i wasn't deadlifting as thats were this must be done. |
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robinson93
Senior Member Joined: 4/06/09 Location: United States Status: Offline Points: 435 |
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8/4/11 legs,
still sluggish but pushed through. Front Squat these were more problematic to keep the wieght on my shoulder that to actually squat. I am trying to break myself of leaning into a squat. 135x3, 230x3, 260x3, 275x5, 260x7x3, 275x3, 295x3, 315x2 zerchers 225x6, 225x6, 275x5 275x5 GHR 2px20, 4px15x2 db snatches 95x8x4 played around trying to learn the hang snatch. having a hard time getting my hips to change the direction of the bar, still doing an exagerated upright row with a push was only playing with 135. finished off with the smith machine safety bars thingy 4plx10x2, 4pl+25sx9, 6plx9, 6pl+25sx8 superset with calf machine 8plxamapx4 took too long to complete this workout and need to get my form strait for the FS so i can get some weight on the bar. |
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robinson93
Senior Member Joined: 4/06/09 Location: United States Status: Offline Points: 435 |
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8/5/11
Chest BP Int 8's 215x3, 230x3, 250x8,8,10, 275x3, 295x3 CG BP 185x8, 205x8, 225x8, 245x8,7 bent over rows 185x10, 205x10, 225x8, 245x8, 255x6, 275x6 incline flys 55x10, 75x10, 85x10 skull crushers 135x8,8,8 bumper bench (start 4'' off chest) 225x6, 245x3, 275x1, 295x1, 225x5,5,5,5,5, 245x5 hanging abs raises 3xamap did a few power cleans to learn form. 135x1,1,1 185x1,1, 205x1, 225x1, 245x1 |
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robinson93
Senior Member Joined: 4/06/09 Location: United States Status: Offline Points: 435 |
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8/8/2011 Did a little throwing with the Irving Brothers last night. Learning quite abit about throwing stones. good practice. today was deadlifting day. was dragging but got a short workout in. side bends, walking lunges for warmup. deads 315x5, 350x3, 395x3, 425x8,8,8 power cleans 225x3,3, 245x2, 245x2 GHR 1.5x20, 1.5x20, 2px15, 2px15 thats it. |
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robinson93
Senior Member Joined: 4/06/09 Location: United States Status: Offline Points: 435 |
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8/9/11 shoulders push press 135x10, 160x5, 178x3, 198x8,8,6,2, 225x3 superset w/ Lat pull down 2p(per arm)x10,10,10, 3px10,10,10 High speed push press 135xamapx3 upright rows 135x10, 155x10,10, 175x8 shrugs 225x10, 315x20,20, 365x10, 405x10, 455x10, 315x20 front raises 35db x10,10,10 calf raises 6pxamapx5 |
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