TRAINING LOG: Andrew Akins

Ok, so here goes.

After two years competing (9 games total) I find myself wanting to push myself farther. I’ve never lifted weights on a regular basis, and usually stayed in at least mediocre shape. Without my bicycle I’m afraid of the condition I would be in. However, the better I do in the games, the more I want to lift regularly and the more motivated I become to do it. I have found that the camaraderie on the field has been my greatest motivator.

I am now biking to work almost every day (20 miles round trip) and throwing at least once a week for practice. Came across a home gym and try to use it often. Beginning next week I plan to lift at least 3 times a week.

To keep myself honest I decided to start a training log (the feedback on this forum is great, although brutal at times. I like that!).

45 y.o. - 6’2” - 265#

First comp

Breamer – 23’ 9.25”

OS – 30” 3.5”

LWD – 34’ 5”

HWD (42#) – 20’ 11”

WOB (42) – 12’

LH – 81’ 7.5”

couldn’t turn the caber

Current PR’s

Breamer – 24’ 7”

OS – 33’ 11”

LWD – 45’ 2.25”

HWD (56#) – 23’ 5”

WOB (56#) – 10’ (this has gone nowhere for me!)

LH – 84’ 7.25” (my throws kinda sucked for a while, but they’re coming back)

HH – 63’ 4”

Sheaf – 18’

Caber – a few 12:00 throws, but I’m still inconsistent

Next year I am planning on doing more games in the area. My primary goal is to improve EVERY time in something and have fun doing it.

10/2/11

12" stair steps 10 x 1:20 intervals

squats

3x10x70

db rows

3x10x25

3x10x42

pull down

3x15x50

Wanted to keep going but had to quit early to take my daughter back to college.

10/4/11

Morning ride. Took a shorter but harder route to work. More uphill sections. Don't know the distance or speed but it felt good. Kept strong pace on the long uphill.

Evening

Jump Rope 8x1 min.

Overhead Press

40x5

45x5

55x5

60x5

70x5

80x10

chin up

3x10

bench dips

4x10

Threw Braemer, open, LWD and HWD x3

real easy throws. Didn't pay attention to distance except for consistancy. worked on form.

Need to find a place to throw hammer!

Have read about foam rolls. Want to know more.

Went in and watched the Seattle Sounders win their 3rd straight US Open Cup!

10/7/11

Morning ride. Don't know how far or how fast, didn't pay attention. Played music and focused on that. Felt good this morning even with the misting rain. I'm starting to care less and less about how far and how fast. I focus too much on it and don't enjoy the ride as much. I enjoy riding, especially in the morning.

Evening

deadlift

5x75, 5x90, 3x110, 5x115, 5x135, 9x150

GHR x 25, never done these. kicked my ass

leg raises x 40

ab roller x 30

lat pulldown 90 3x10

10/7/11

Ride this morning was good. No clock. More misting rain but it kept me cool. Felt like a fast ride.

10/11/11

Morning ride felt really fast. Started raining hard at the end.

evening

jump rope 1 legx 50 each leg

110 x both

12" step x 65

burpees x 35

Military Press

5x40, 5x45, 3x60, 3x65, 3x75, 10x85

lat pulldown

100x3x15

had to quit early, needed to run errands in town.

10/12/11

Another fast ride, legs felt strong, sprinted up all the big hills.

10/17/11

I did not have any energy this morning riding to work. Blah.

Decided to take the bus and ride the bike part way home, about a 5 mile ride. Legs felt better. but still not much energy. Used that as part of my warmup.

Jump rope 2 leg x 90, 1 leg x 40 ea

12" steps x 40

24" steps x 20

Burpees x15

Squats 5x60, 5x70, 3x85, 3x100, 3x115, 7x130

situps 1x15, 3x10

ab roller x15

Hurried through the workout not spending much time in between sets because 1) I didn't want to do it but knew that I needed to, and 2) my daughter wanted to go throw. So while I worked out, she warmed up.

I did 3 easy throws on LWD and OS. Mostly just shagged her throws. I definitely felt better after the workout.  She got some good throws on LWD and OS. She has been struggling with the caber so I made a small practice one. Her pick has gotten way better and she is now turning 3 out of 4 throws. I'll have to make another caber for her soon.

10/20/11

24" step x 20, 12" step x65

burpees x 35

Jump rope 2 leg x 80

I fairly sure the 1 leg jump rope are killing my knees, so none today.

deadlift 5x75, 5x90, 3x110, 5x135, 3x155, 10x175

GHR 2x10

leg raise 2x10

hanging leg raise 2x10

10/21/11

BIG difference on my bike ride this morning. Knees loosened up earlier, stayed in higher gears and didn't lose power on the hills. I'll try adding in 1 leg jumprope at a much lower rep in a few days.

10/24/11

Good bike ride. Legs felt good but nothing spectacular.

evening

normal warmup +pushups

front squats 60x5, 70x5, 85x3, 105x5, 120x3, 135x11

situps 5x10

26lb wieghted lunges x30

good mornings 40x5x5

vertical jump 4x5

ab roller x10

10/25/11

The bike ride this morning would have been great if it weren't for the cold fog and temperature (around 36*). Could not get warmed up completely, even on the biggest hills. This kept me from going all out. I'll have to add a layer tomorrow and find my wind blocker gloves.

10/26/11

Easy day, no bike.

Spent extra 10 min. warming up because it's freakin' cold in my shop.

Military press - 5x40, 5x50, 5x60

pushups - 3x15

lat pulldowns - 10x50, 10x60, 10x70

face pulls - 3x10x40

tri pushdown - 3x15x40

curls 10x50, 10x55, 10x60

10/27/11

Cold and fog this morning on my ride.  Otherwise a good ride, took my time just to lower the wind chill, body was warmed up well 2 miles in, fingers and toes were cold, still cant find my gloves.

10/30/11

Spent most the weekend on projects, cleaning heaters, moving furniture. Finally got a chance to clean the shop enough to work out.

warmup

Bench press 5x40, 5x50, 5x60

pushups 4x10

Lat pulldown 2x10x50, 2x10x60

DB rows 3x10x35

DB overhead press 2x10x35

While looking at my work out schedule I realized I just completed my first cycle of 5/3/1. While my numbers seem small, I'm starting from a point just above couch potato. It doesn't help that I'm a desk jockey at work. No excuses though. Get off your ass and move!

In the last month I've lost 10 pounds, have greater overall energy, finding breathing easier when biking (or even just tying my shoes) and all my IRM PRs are up from 10 to 35 pounds. My legs have always been strong (so I thought) but the last couple of weeks have made a drastic improvement in the muscle tone and power.

I have started fixing some of my eating habits and paying closer attention to what I'm eating and why. 

After reading many of the training logs in lengthy detail, I've found a ton of great info on lifting, throwing and diet some of which I'm slowly incorporating into daily routine.

It has been a long time since I've exercised on a regular basis and I look forward to it now. I'm going to stay on course with the current program and avoid trying to progress too fast.

I think I earned a beer tonight!

11/4/11

Easy ride in the morning. Took it easy but still made decent time.

Evening

Warmup

Deadlift 80x5, 95x5, 115x3, 125x5, 145x5, 165x13

good mornings 40x10, 45x10, 50x5, 55x5,

Bent rows 60x10, 70x10, 80x10, 90x10, 100x10

Ab Wheel 5x5

11/5/11

Still moving furniture around the house.

Took a break and did some hammer winds for about 10 minutes just to get outside.

evening

Wii table tennis and sword fight.

warmup

Bench press 40x5, 50x5, 60x3, 65x5, 75x5, 85x10

curl bar 40x10, 50x10, 60x5, 70x5, 80x9

face pulls 45x10, 55x10, 60x10, 70x10

DB rows 5x10x25, 2x10x45