IronRose

Thanks Tom
8/11/14.     Mon
AM
JumpRope 100, 50# KB WOB x 10, BR 1:30
Landmine 115 x 5, 115 x 5
CoreBlaster 125 x 8, 125 x 8
AbWheel 5, 5
DB SidePulls 120 x 10
PM
Snatch 65 x 5, 85 x 5, 105 x 5, 125 x 3, 135 x 2, 145 x 2 (no lockout out at top) 145 x 1!!!!!!!!!
DeadLift 225 x 5, 315 x 5, 365 x 5, 405 x 5, 425 x 4!!!!!!!
Bench 135 x 5, 185 x 5, 225 x 5, 315 x 1!!!!!!, 245 x 5, 265 x 5
Lots of PRs tonight, am wore out.

Thank you Sir!

8/12/14.     Tues
Went to a gym that I had not visited in some time. 08:30 PM and the place is packed.
Squat rack was in use so started with seated press 45 x 5, 95 x 5 went in to the crossfit room and did
PushPress 95 x 5, place is packed only plates left are 25's so 145 x 5, some 45 # plates come available 185 x 3, 185 x 2
Pendlays 235 x 10, 235 x 10, 235 x 10
Left crossfit and back to gym
LatPulldowns stack had no numbers stack x 10, x 10, x 10
CloseGrip shrugs 405 x 10,'now the straps I use are soaked and kept slipping 405 x 6 slip, 405 x 6 slip
Shrugs with a reverse grip 425 x 8, 425 x 8, 425 x 8
Seated DB press 60 x 4 and realize the thrill is gone and hydration levels to low to carry on. This gym was hot as compared to the YMCA at home.
Still all in all it was fun.

Excellent work Bill.

8/20/14.   Wens
Snatch 55x 5, 75 x 5, 95 x 5, 115 x 5, 130 x 2, 140 x 1
Caber Curls 85 x 10, 125 x 10
Skull Crushers/Close Grips 105 x 10/10, 125 x 10/10, 145 x 10/10, 165 x 7/7!!!!
Concentration Curls 35 x 5. 30 x 5, 30 x 5
Tricep Pushdowns 110 x 5, 90 x 5, 70 x 5, 50 x 8. 110 x 5, 90 x 5, 70 x 5, 50 x 8
Good workout .

8/23/14.   Sat
Threw 17# stone Braemar 27' 4"

 6/23                                                 8/9                                8/24
Snatch          135 x 1.                      135 x 1                           145 x 1
DB bench.       90 x 4.                      90 x 5                             100 x 4     
BB bench.       275 x 1.                    265 x 5                           315 x 1
DeadLift.        405 x 3, 455 x 1.       405 x 5, 425 x 2             425 x 5, 445 x 2
PushPress.     185 x 2.                    195 x 5
DB seated press 45 x 8.                  50 x 10
Close Grip Shrug   315 x 8.              405 x 8                          405 x 10
Shrugs.              275 x 10.                405 x 8                         425 x 8
Lat Pull Downs. 265 x 5.                   295 x 10(stack)
Pendlays.           185 x 8.                  235 x 5                         235 x 10
Seated Calf Raises 110 x 10/10.      110 x 10/10
Caber Curls.        115 x 6.              140 x 3                            125 x 10
Skull Crushers.      115 x 6/6.            140 x 10/10, 160 x 3    145 x 10/10,165 x 7/7
DB Curls.               40 x 6.                  55 x 7
Front Squats.        225 x 3.                245 x 3, 265 x 1
Back Squats.        315 x 3.                 375 x 2
Cleans.                 155 x 3, 185 x 1.    175 x 3, 195 x 2

Edited by KiltBill - 8/23/14 at 10:56am

8/25/14.    Mon
Cleans 95 x 5, 115 x 5, 135 x 5, 155 x 5, 175 x 2
Caber Curls 85 x 10, 105 x 10, 125 x 3
Steep Decline Skull Crusher/ Decline Close Grips
105 x 10/10, 125 x 10/10, 145 x 6/6
Concentration Curls 30 x 8, 30 x 7, 30 x 6
Triceps Push Downs 100 x 5, 85 x 5, 70 x 5, 50 x 8
100 x 6, 85 x 6, 70 x 6, 50 x 8
Seated Calf Raises 90 x 10/10, 90 x 10/10
Farmers Hold 100# DBs not very long!

8/27/14.    Wens
PushPress 45 x 5, 135 x 5, 155 x 5, 175 x 5, 195 x 3, 205 x 1 what a struggle! 155 x 5, 155 x 4
BB rows 275 x 5, 275 x 6, 275 x 8
Close Grip Shrugs 425 x 5, 425 x 2 gave up. I can't keep the bar from rolling. Rolls right out of my hands. Will move to the Smith Machine for these from now on.
Shrugs 465 x 8, 465 x 8, 465 x 8, 465 x 6
Seated Calf Raise 115 x 10/12, 115 x 10/12, 115 x 10/10
DB Seated Press 55 x 12, 55 x 10, 55 x 7
Not a lot of energy tonight but strong anyway.

KiltBill wrote: Did not have a lot in the tank tonight, gave it all I had.

It's been that kind of week here too.  Just getting it done the best I can.   Endeavor to persevere...

Tom

9/1/14.    Mon
Cleans 135 x 3, 155 x 3, 175 x 3, 195 x 2 no catch. On the second one felt a twitch in the right shoulder. 195 x 1 hp still hurt.
Front Squats 185 x 3, 205 x 3, 225 x 3, 245 x 3, 275 x 2
High Bar Squats 315 x 3, 335 x 3, 365 x 2
Back felt strong, legs is we're I felt these. Dehydrated from the weekend and it felt week.

9/3/14.   Wens
Power Snatch 45 x 3, 65 x 3, 85 x 3, 105 x 3, 125 x 3, 135 x 2, 145 x 1, 150 x 1
Caber Curls 85 x 10, 105 x 10, 125 x 8!!
Skull Crushers/Close Grips 105 x 10/10, 125 x 10/10, 145 x 10/10, 165 x 8/5!!
Feel real pumped!

465.  Yes sir. 

9/8/14.   Mon
Really dehydrated from the weekend and had to get up at 3:30 AM for work today.
Power Cleans 95 x 5, 115 x 5, 135 x 3, 155 x 3, 175 x 3, 195 x 2 with no lock out
Front Squat 185 x 3, 205 x 3, 225 x 3, 225 x 3, 245 x 3
Squats 315 x 3, 335 x 3
At this point I could feel my body getting ready to start cramping. Off to take some magnesium and Potasium.

Thank you Brother, I have signed up for the Bama game and looking forward to throwing with you again. It has been to long.

9-14-14.   Sun
Recovering from yesterday, did 3 hours yard work and chores. Tried to finish off with a 140 pound dumbells farmers walk. Right tricep cramped on me, end of the farmers walk. Gonna do some IBProfin and rest.

9/16/14. Tue
Dragging a little from the heavy pulling, got out this morning and threw.
30# Braemar 18' 6"
17# Braemar 26' 3"
17# Glide 27' 1"
42# WFD 28' 7"
28# WFD 39' heat and humidity took its toll here. Was happy to throw this far.