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Andrew Akins 
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Joined: 9/29/11 Location: United States Status: Offline Points: 345 |
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 Posted: 12/27/11 at 3:20am |
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12/26/11
OHP 1x5x55, 1x5x65, 1x5x80, 5x10x55
Bent rows 5x10x65 superset w/ good mornings 5x10x65
ab roller 5x5
KB swings 3x10x40 two handed 2x5x40 each hand
hill sprints 50yds x 6
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 345 |
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Posted: 12/30/11 at 7:47am |
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12/27 & 28 Many miles on the bike and assorted hill sprints.
12/29/11
a great deal of warming up and foam rollery.
Womens press 1x5x65, 1x5x80, 1x5x95, 5x10x65
face pulls 5x10x55
pushups 5x10
DB rows 5x10x40
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 345 |
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Posted: 1/02/12 at 3:33am |
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12 / 30 / 11
squats 1 x 5 x 95, 1 x 5 x 120, 1 x 5 x 145, 5 x 5 x 95 back raises 2 x 10, 1 x 10 plus 10lbs, 1 x 10 + 20 pounds, 1 x 10 + 30 pounds sit ups 5 x 10 leg raises 5 x 10 12/31/11 Found a great flight of stairs close-by coming off the beach. It's probably close to 100' and steep. X 10 run X 2 hop two legged X 2 hop one legged Threw breamer and OS trying out tips from Dan. Much improved. 20 x breamer. 10 x OS. |
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 345 |
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Posted: 1/02/12 at 4:24am |
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1 / 1 / 2012
mens press 1 x 5 x 55, 1 x 5 x 70, 1 x 3 x 80, 1 x 5 x 90, 1 x 5 x 100, 1 x 13 x 115 lat pulldowns 1 x 10 x 65, 1 x 10 x 75, 1 x 10 x 85, 1 x 10 x 95, 1 x 10 x 105 tri pushdowns 1 x 10 x 45, 1 x 10 x 55, 1 x 10 x 65, 1 x n x 70, 1 x 10 x 75 curlz for gurlz (I was going to drop these but I figured since alan does em cuz duncan does em, that's good enough for me) 1 x 15 x 45, 1 x 15 x 50, 1 x 15 x 55 This was followed high reps of lifting ham, black eye peas, collards, corn bread, mashed potatos w/ garlic with red eye gravy poured on top of everything. I'm pretty sure red eye gravy has the cure for cancer (or causes it). Belle makes more extra gravy every year, but its the one thing we run out of. Whoever gets the last ladle needs to watch their back. I have been known to hide a bowl of it in the back of the fridge for leftovers. Goals for 2012 BREAMER 29' OS 38' LWD 51' HWD 30' WOB 14' LH 92' HH 72' CABER - TURN EM ALL SHEAF 22' No lifting goals for now since I'm still lifting some fairly low numbers in comparison and my est. 1RM is still climbing fairly steady. |
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 345 |
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Posted: 1/04/12 at 2:29am |
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1/3/12
10 mile morning ride. Like a cover girl, Easy and breezy.
evening
Did not feel like lifting at all. Wanted to set up camp in the recliner and eat cookies. Went out, picked it up and put it down. Nothing special. Felt a lot better by the time I was done though, THEN I ate cookies.
DL 5x100, 5x125, 3x150, 5x165, 5x190, 8x215
Good mornings 10x45, 10x55, 10x65, 10x75, 10x85,
Bent rows 10x65, 10x75, 10x85, 10x95, 10x105
ab roller 3x8 I set up one of my Craigslist barbells for this. Thanks for the tip Craig, way better!
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C. Smith
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Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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Posted: 1/04/12 at 3:00am |
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 345 |
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Posted: 1/05/12 at 7:13am |
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1/4/12
10 mile morning ride. What a blast. Had high wind warnings for the last two days. 30 to 45mph wind at my back for most of the ride. Wheeeeeee. I was able to climb most of the hills in the biggest gear without any trouble.
evening
womens press 5x65, 5x85, 3x100, 5x110, 5x125, 13x140
face pulls 10x55, 10x60, 10x65, 10x70, 10x75
DB rows 2x25x42
pushups 2x15, 2x10
50yd hill sprints x 8
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 345 |
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Posted: 1/07/12 at 7:37am |
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1 / 6 / 12
5 mile morning ride evening squats 1 x 5 x 75, 1 x 5 x 100, 1 x 5 x 125, 1 x 3 x 150, 1 x 5 x 160, 1 x 5 x 185, 1 x 5 x 210 back raises 10 x bw, 10 x bw+15, 10 x +20, 20 x +25 front squats 3 x 10 x 55 Didn't get everything in cuz 1) it was getting late and I was tired , and 2) I was really HUNGRY! and Thai food was calling me in. |
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 345 |
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Posted: 1/09/12 at 3:16am |
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1/7/12
mens press 5x55, 5x70, 3x80, 3x95, 3x110, 12x120
lat pulldowns 10x65, 10x75, 10x90, 10x105, 10x115
tri pushdowns 10x45, 10x55, 10x70, 10x75, 10x80
curls 10x50, 5x60, 5x70, 2x5x75
Hill sprints 50yd x 8
1/8/12
Great weather Sunday so tried out a unused field by the school for throwing. LH, LWD and a few HWD (wasn't feelin' it so I stopped), I lost count how many throws I took but I was out there for about 2 hours. Felt good all the way around (except the HWD). Everything was within 90 to 95% of PR and consistant without max effort.
Things to work on...
LH - low point drifts too far left, makes for late release
hard to keep arms long unless I get my head out of the way.
2 winds = OK. 4 winds = OK, but lose gas quicker, not that much gain in distance. 3 winds = Suck fest, can't get the timing.
LWD - Slow down on the first spin
Speed up on the sprint to the trig (see previous note)
Keep your damn left arm up.
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 345 |
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Posted: 1/10/12 at 1:33am |
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1/9/12 So I had every intention of following the plan, but... I was feeling pretty good and decided to push for PR's. Deadlift 5x100, 5x125, 5x150, 5x175, 5x200, 5x225, 10x250 PR It's nothing huge but its the first time I've lifted more than my BW, so I'm pretty pleased. Good Mornings 10x45, 5x55, 5x70, 5x85, 5x100, 5x115, 5x130 PR
Bent rows 10x65, 5x75, 5x90, 5x105, 5x120, 5x135, 5x150, 5x170 PR
Ab wheel 5x5
Pull ups 4x1 PR. Yep, 4 sets of 1. Since 4 months ago I couldn't do .75, I'm happy with this one
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 345 |
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Posted: 1/12/12 at 2:44am |
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1/11/12
Hill sprints 80yd x 5 Left the driveway hill to the road in front of the house.
50yd x 1 Had to get back up the driveway. Bench 1x5x65, 1x5x85, 1x3x100, 1x3x115, 1x3x130, 1x3x150, 1x2x170, 1x1x190 PR, 1x10x150
Incline 2x5x75, 2x5x90, 1x5x105
Face pulls 2x10x70, 3x5x80
DB row 1x25x42
Pushups x 25
Noticed that I'm toast when running hills on the same day as squats or deads
 . With the temp fairly low I've been doing some in warmup. Will try to keep them in warmup on upper body days only. |
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 345 |
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Posted: 1/19/12 at 3:32am |
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Haven't been able to post in a few days and I havent been able to ride. Work, snow, kids in college, whine, whine, whine, snivel...
Anyways,
1/12/12
Squats 1x5x75, 1x5x100, 1x5x125, 1x3x150, 1x3x175, 1x3x200, 1x6x220
Front squats 1x5x75, 1x5x90, 1x5x105
Back raises 15xBW, 15x +25, 15x +42
Saw an article on these and thought I would try them
Pendlay Rows 1x10x75, 1x10x90, 1x10x105 I kinda liked these. Any opinion on Pendlay Row > regular rows would be nice.
1/14/12
Mens press1x5x55, 1x5x70, 1x5x80, 1x3x100, 1x3x115, 1x130, 1x145, 1x4x160 PR
Lat pulldown 1x10x70, 1x10x80, 1x10x90, 1x10x105, 1x10x120
Tri pushdown 1x10x45, 1x10x55, 1x10x70, 1x5x80, 1x10x90
Hill sprints 50yd x 10
1/16/12
Deadlift 1x5x100, 1x5x125, 1x3x150, 1x3x190, 1x3x215, 1x2x240, 1x2x265, 1x281, 1x301, 1x2x325 PR, pretty happy about this one.
Bent rows 1x10x65, 1x10x80, 1x10x95, 1x10x110, 1x10x125
Good mornings 1x10x45, 1x10x60, 1x10x75, 1x10x90, 1x10x105
Ab wheel 3x9
1/18/12
Womens press 1x5x65, 1x5x85, 1x3x110, 1x3x135, 1x2x160, 1x190, 1x220 miss, 1x215 miss, 1x215 make PR
Face pulls 2x10x70, 3x10x80
DB rows 3x10x42
pushups 2x25
Looking for a PR on squats next then deload week.
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 345 |
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Posted: 1/23/12 at 2:16am |
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1/20/12
Squats 1x5x75, 1x3x100, 1x3x160, 1x2x165, 1x2x195, 1x1x230, 1x1x265 easy (first time squatting over body weight), 1x2x280 PR
I definantly had more in me but didn't want to over do it with the knee. Still don't have full ROM but the knee sleeves help a lot.
Back raises 10xBW+20, 10xBW+30, 22xBW+45
some other stuff just to round it out.
1/21/12
Circut training and Dog walking
Really wanted to get out and throw but the ground is still really soft from the week of snow followed by lots of rain.
1/22/12
deload week
mens press 1x5x55, 1x5x70, 1x5x80, 2x10x80
Tri pushdown 3x20x50
lat pulldown 3x20x80
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 345 |
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Posted: 1/24/12 at 8:40am |
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1/23/12
Finally back on the bike after a week of snow. Easy 10 miles.
evening
Deload Deadlifts 5x100, 5x125, 5x150
some other accesory work, rows and good mornings. nothing big
Hill sprints for 15 minutes 50yards
Still itching to throw but too dark by the time I got home.
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 345 |
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Posted: 1/26/12 at 2:57am |
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1/25/12
Great morning ride. Took the "lots of hills" route. Cake walk.
evening
Bench 1x5x75, 1x5x95, 1x5x115
Incline bench 3x10x75
DB rows 1x25x45
pull-ups x5 3 good ones, 1 not so pretty, the last one was more of a full body convulsion but I made it.
Still wanting to throw, still not getting home in time.
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 345 |
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Posted: 1/30/12 at 6:38am |
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1/27/12
Squats 5x75, 5x100, 5x125, 5x150
Front Squats 5x75, 5x100, 5x125
Called it good there. Legs were tired. Rode the bike to work and back 10+ miles each way.
1/29/12
Mens press 5x65, 5x85, 3x100, 5x110, 5x125, 5x140
Push press 5x100, 5x120, 3x140, 2x155, 2x170
Curls, lat pulldowns and tri pushdowns.
Got tired of waiting for the rain to stop and worked on hammer. 40 wind/walk both directions.
LH throws 10 single - 10 double. Worked on low point of orbit and catching it. Throws felt solid and consistant. actually got a few out over 80' uphill.
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 345 |
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Posted: 2/01/12 at 2:59am |
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1/30/12
Cycling. Blah. sucky, slow, windy ride.
1/31/12
More cycling. Total of 15 miles for the day. Looking to buy a new car this month so I don't HAVE to bike to work.
evening.
DL 5x125, 5x160, 3x190, 5x205, 5x235, 2x5x265
My form is much better on this now. When it doesn't feel right I think of Craig posting about his shins bleeding.
Hang Cleans 5x75, 5x105, 5x130, 5x150
Wanted to try these out. Liked it. Trying to add more dynamic (for lack of a better word) lifting into my schedule.
Pendlay Rows 10x105, 10x130, 10x160, 10x175
Good Mornings 10x75, 10x90, 10x105, 10x120
Ab wheel and Kettlebell swinging
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 345 |
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Posted: 2/03/12 at 4:47am |
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2/2/12
General warmup and foam rolling
Mens press 5x75, 5x95, 3x115, 5x125, 5x140, 2x5x160
incline press 5x75, 5x95, 5x110, 5x120, 5x130
Face pulls, curls and DB rows
Supposed to be nice weather this weekend, plan on throwing ALOT.
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 345 |
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Posted: 2/06/12 at 3:11am |
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2/4/12 Squats 5x75, 5x110, 5x135, 3x165, 5x180, 5x210, 2x5x230 Fronts 5x75, 5x90, 5x105, 5x135, 5x160 Cable rows, back raises +weight 2/5/12 didn't get to throw as much as I wanted but got some good work in otherwise. LWD x 10 I was getting disgusted. Couldn't figure out why I wasn't getting any distance.
Breamer x 25 This is really starting to feel right. Noticing minor changes in technique (mostly hand position and seperation) = 1 to 2' gains. Actually got it to my OS PR.
LH x 20 Keeping form solid on this.
LWD x 15 Did not want this to kick my butt.
1) Slowed down 1st turn. This helped.
2) Kept my left arm up. Good. Better release.
3) Got lower. Wow.
By throw 10 everything was dropping just past my PR. Now to keep it up and not forget it all.
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 345 |
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Posted: 2/07/12 at 2:42am |
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2/6/12
Morning bike ride 10 miles.
Too dark to throw.
OHP 5x65, 5x85, 3x100, 3x115, 3x130, 3x150
Push Press 5x100, 5x120, 4x140, 3x155, 2x170 missx170 1x170, 2x180
Lat pulldowns, Tri extensions, Dips
Hill sprints 12 x 50yd.
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 345 |
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Posted: 2/08/12 at 5:34am |
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2/7/12
Went to the Navy gym last night so my daughter could Zumba, figured since I'm here anyways....
DL 5x135, 5x160, 3x190, 3x220, 3x250, 8x280.
Hang Cleans up to 3x185 (Kinda liking these)
Good mornings and rows
Tried out the Concept 2 rower. Liked this a lot! 2000m in 9:32. I have no idea if this is good or not, but I enjoyed it.
While I REALLY liked the equipment, there wasn't a lot of room. Small groups taking turns on equipment looking in the numerous mirrors while waiting. I think that's probably the same at any gym though. Only 1 lifting platform, 1 Squat rack. In another area however there's like 40 treadmills, 80 of 3 or 4 different kinds of cycles, etc... Since it's free I can't complain too much.
I may start going during lunch for the rower and stuff. She liked the Zumba instructor so she wants to keep going. Hmmmm???
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 345 |
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Posted: 2/13/12 at 6:24am |
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Haven't been able to post for a few days. Lots of cycling 2/9/12 Bench 5x75, 5x95, 3x115, 3x130, 3x150, 10x170 Incline 5x5x75 Face pulls, curls and pull ups 3x3 2/11/12
Squats 5x75, 5x110, 5x135, 3x165, 3x190, 3x220, 5x245
Fronts up to 5x170
GHRs
Unable to throw due to the constant drizzle on the island. Bleh.
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 345 |
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Posted: 2/14/12 at 3:25am |
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2/13/12
Mens press 5x65, 5x90, 3x100, 3x125, 2x140, 1x155, 2x180 PR
lat pulldowns, Tris
Push press 5x115, 4x135, 3x155, 1x175, 1x195, 0x200, 1x200
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 345 |
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Posted: 2/16/12 at 8:24am |
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2/15/12 Mucho cycling everyday this week
DL 5x125, 5x160, 3x190, 5x235, 3x265, 1x295, 3x345 PR
Bent Rows and good mornings. nothin heavy. I've been looking fro a better weight set since I'm running out of room on the bar and have exceeded the recommended capacity.
Found a 300lb Weider Oly weight set at sale price of $199. Don't know if they are worth a crap.
Any opinions?
Remembering that I'm not lifting too heavy but hope to when I grow up.
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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C. Smith
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Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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Posted: 2/16/12 at 1:17pm |
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Craigslist.
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 345 |
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Posted: 2/17/12 at 2:20am |
Yeah, been trying to find something on there local. No luck for anything nearby. I live on an island and any major populated areas are at least an hour away.
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 345 |
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Posted: 2/21/12 at 3:39am |
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2/17/12 Womens press 5x75, 5x95, 3x115, 5x140, 3x160, 2x180, 1x200, 2x1x220 PR. Incline 5x115, 5x135, 4x150
Face pulls up to 10x100
DB rows 1x50x35, 1x30x45, 1x15x68
2/19/12
Squat 5x75, 5x110, 5x135, 3x165, 3x205, 2x250, 1x275, 2x302 PR Finally got to 300
Front Squats up to 3x195
Pleased with this last cycle. I'm finally hitting some numbers which make me feel less inadequate. PR's Sept 2011
BW 270+
OHP -100
DL 200
BP 100
Squat 150
Now BW 245 this went down as low as 235. Wasn't feeling much power when lifting so I figured Eat more, it helped.
OHP 2x180
DL 3x345
BP 220
Squat 2x302
I know most of these numbers are due to me being newbie, but I'm pleased nonetheless. Now if I could just figure out how to throw worth a damn....
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 345 |
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Posted: 2/29/12 at 6:33am |
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Haven't had any time to log. Life happens. Still found some time to train. Washington weather not conducive to throwing. Did manage to build a new commuter bike. Shaved a considerable amount of time off of daily ride.
Life induced deload til 2/25/12
2/25/12
OHP 5x75, 5x95, 3x105, 5x110, 5x130, 5x145
Push Press 5x115, 5x130, 5x145, 5x160
Lat and tri accesories
2/26/12
DL 5x130, 5x165, 3x195, 5x210, 5x245, 5x275
Hang cleans up to 5x165
Bent Rows and good mornings
2/28/12
Bench 5x80, 5x95, 3x115, 5x125, 5x145, 5x165
Incline 5x80, 5x95, 5x110, 5x125, 5x135
DB Rows 1x50x35, 1x40x35, 1x30x35
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Posted: 3/02/12 at 5:18am |
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3/1/12 Squats 5x60, 5x115, 5x140, 3x170, 5x185, 5x210, 5x240 Fronts 5x115, 5x135, 2x165 Quit there, knee didn't feel great Took daughter to Zumba and and hit the rower (2000 in 8:51) and treadmill 2.5 miles slowly
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 345 |
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Posted: 3/06/12 at 7:00am |
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3/3/12
Mens press 5x75, 5x85, 3x105, 3x120, 3x135, 3x155
Push press 5x115, 5x130, 3x5x150
Lat pulldowns and tri pushdowns
3/4/12
Hill sprints 15x50yds
Open x20 and braemer x20 no tape but felt decent
Ground was soft and had to keep cleaning the stones.
Deads tonight.
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C. Smith wrote: