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TRAINING LOG -- Randy Wolken

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Unbalanced Quote  Post ReplyReply Direct Link To This Post Posted: 10/01/10 at 7:27am
I am so Jonesing (sp) for some line drills tonight (NOT)! but the fun part will be that my girlfriend who happens to be a past All European shot and discus champ will be helping me with my form. She makes it look so easy. What can I do to help with my balance other than look like a retard on a BOSU ball?
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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrittneyBoswell Quote  Post ReplyReply Direct Link To This Post Posted: 10/01/10 at 7:28am
Yoga
Highland Games - The drama is so high, because the stakes are so low.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Unbalanced Quote  Post ReplyReply Direct Link To This Post Posted: 10/01/10 at 7:35am

Originally posted by BrittneyBoswell BrittneyBoswell wrote:

Yoga

Ok, in theory yes that is an option, but in real life, I am not sure I can see my 245 lbs bending in any direction except towards the dinner table. Do you really think that I could do yoga and if so, can you recommend a good place in Dallas/ Ft. Worth?

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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrittneyBoswell Quote  Post ReplyReply Direct Link To This Post Posted: 10/01/10 at 7:39am
Not saying you will be great at it,but I am saying if you want to ad some flexibility and balance to your wheelhouse this is the most accessible method. Every big box gym has a half dozen classes a week, and there are a ton of yoga studios in the area. Find one close to home and give it a try. If you prefer to try it at home I have a couple of videos you can borrow while you figure it out.
Highland Games - The drama is so high, because the stakes are so low.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Unbalanced Quote  Post ReplyReply Direct Link To This Post Posted: 10/01/10 at 8:18am
thanks I will check with my gym, LA Fitness to see when they have classes. Wonder if they hold classes in the dark!? ha ha
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10/2/2010 & 10/3/2010

10/2/2010 --

Went to practice with the North Texas Heavies. Great
practice as always. I will be volunteering for the
Celtober Cowtown Throwdown while waiting for my back to
heal.

10/3/2010 --

Warm-up --

Hammer Swings
Jump Rope
Kettle Bell Swings
Shoulder Sandbag

Run Forward Weighted Tire Sled Pull on Grass for 100 feet
-- 3 sets

10#, 25#, 35#

Reverse Weighted Tire Sled Pull on Grass for 100 feet --
3 sets

35#, 45#, 55#

First Medley -- 3 sets

10# Sledgehammer Tractor Tire 15x each side --
Flip Tractor Tire 5x
Farmers Walk with 225 lb. for 100 feet

Wolkenator Presses -- 8 ft. Galvanized Fence Post with
weight suspended near end of post. 3 sets

15 reps 90, 180, 180

Second Medley -- 3 sets

Weighted Yoke Carry -- 90 lbs. and 180 lbs for 100 feet,
then load wheel barrow with sand bags and sprint for 100
feet. Finally, 45# Plate Pinch for 200 feet

Shoulder 70# Sandbag -- Through Obstacle Course -- 3 sets

Run thru sand volleyball court on cone course on Shoulder
Bear Hug Sandbag to chest and walk quickly forward
through cone course
Shoulder Sandbag and reverse walk at quickly through cone
course
Shoulder Sandbag and do 10 wide stance squats


Crucifix hold 10 lb plates for time

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Chest and 1 set for Triceps
Warmup -- VERY STRICT FORM -- Slow reps
Barbell Bench Press w/Fat Gripz
set 1 = 135x15
set 2 = 135x15

Copied and pasted workout from my lifting partners email,
so the reps and weights are backwards.

Barbell Bench Press
set 1 = 12x185
set 2 = 8x205
set 3 = 5x225
set 4 = 3x275
set 5 = 1x300
set 6 = 3x275
set 7 = 5x225
set 8 = 8x205
set 9 = 12x185
set 10 =25x135

Incline Dumbell Press w/ fat gripz
set 1 = 15x55
set 2 = 12x65
set 3 = 8x75
set 4 = 5x85

One Arm Dumbell Press w/ fat gripz
set 1 = 15x65
set 2 = 12x75
set 3 = 8x85
set 4 = 5x95

Dumbell Floor Press w/ fat gripz
set 1 = 12x65
set 2 = 8x75
set 3 = 5x85
set 4 = 3x95

Skull Crushers
set 1 = 12x80
set 2 = 12x90
set 3 = 8x100
set 4 = 8x110

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Unbalanced Quote  Post ReplyReply Direct Link To This Post Posted: 10/05/10 at 5:02pm
10/04/2010
night off-- enjoyed sushi with a business partner. Back in the gym
tomorrow for heavy night of back and shoulders, then Thursday for
arms blasting. Strongman on Saturday with excessive soreness
planned for Sunday.
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Just for fun ---
One arm BB snatch
1x95 and 1x135

Randy’s Arms Blaster Workout

Warmup –
Rope Pulley Curls 2x15x100

21’s with superset of reverse curls
3x21x70_3x12x60

Incline curls
3x12x35,40,45

Front Smith Machine Shrugs
3x12x275,315,365

Rear Smith Machine Shrugs
3x12x185,225,245


bb curls
3x12x90,100,110

Hammer Curls
3x12x45,55,60

Tricep Pressdowns
3x12xstack+25,+50,+50

Close Grip Bench
3x12x185,225,225

Reverse one arm tricep pressdowns
3x12x70,80,90

Superset Medley Burnout

Shrug Machine, Curls, Rope Kick Backs
Go from one machine to the next for one set of 12 reps each for 3
sets
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Unbalanced Quote  Post ReplyReply Direct Link To This Post Posted: 10/11/10 at 3:00pm
10/09/2010
Strongman workout day

Overhead keg throws -- between folks working out, warm-up
to max effort backwards overhead as high and far as you
could throw it. Keg weighed 50 lbs. 15 minutes

Cushing Tire Drill -- Flip 250 lb tire and then sprint to
cone and back to flip tire.   5 sets

5x 135 Power cleans and sprint for 100 feet 5 sets



Tire Flip with Jump through -- Flip tire and jump through
tire and return to flip tire. distance 50 feet for 5 sets

Farmers Walk with Backward Tire sled drag -- Walk with FW
implements weighed in at 135lbs each for 50 feet, sprint
to tire sled loaded with 135 lbs and pull backward 50
feet for 5
sets.

Nice sets geared to cardio and explosive lifts. Will need
to get a heavier tractor tire. The 250 lb one is now too
light. Can easily flip it with one hand now. Will need to
look for a 500 lb. tire.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 10/11/10 at 3:07pm
I have one...you are welcome to it Randasaur.
The man in the arena.
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10/11/2010

Chest and Tris

Flat bench
Warm-up with bar-- concentrating on form

135x15
225x12
275x6
300x3
315x1

Flat Bench Flys

45x12
50x10
55x10

One Arm Flat Bench DB Press
85x12
95x10
100x8
110x5

Incline DB Bench Press

85x12
90x12
95x12
105x10

Tricep Press Downs with straight bar

200x15
225x15
250x15
250x15

Tricep DB Extensions

40x12
45x10
50x10

Power Rack horizontal bar pull ups with Feet elevated
3 sets x 10

Easy workout -- still sore from Saturday and had to break
out the wrist wraps for mental confidence. Wrists are
really sore from grip exercises.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Unbalanced Quote  Post ReplyReply Direct Link To This Post Posted: 10/11/10 at 3:24pm
Originally posted by Duncan McCallum Duncan McCallum wrote:

I have one...you are welcome to it
Randasaur.


Cool, let's talk about it on Saturday! Excellent news. I am
really stoked!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Unbalanced Quote  Post ReplyReply Direct Link To This Post Posted: 10/13/10 at 7:44am

10/12/2010

 

Shoulders and Arms

Warm-up

HC 135x5, 155x5, 175x5, 195x5

One Arm DB Presses

55x12, 60x12, 70x12, 80x10, 85x10

YTW on incline bench

15x10, 20x10, 20x10

DB Front Raises

25x12, 30x12, 40x12, 45x10

DB Lateral Raises

25x12, 30x12, 35x12, 40x10

Seated BB Press

135x12, 155x12, 175x12, 185x12

Arms

21's straight BB with Fat Gripz (real grip killers) 70, 80, 90, 100

Reverse Curls

70x12, 80x12, 90x12, 100x10

Hammer Preacher Curls with Fat Gripz

30x12, 35x12, 40x12, 45x12

Concentration Curls

25x15, 30x12, 35x12, 40x12

Triceps

Tricep Extensions using tricep rope on BB in squat rack.

using pegs down from top of squat rack

2 pegs down x 12

3 pegs down x12

4 pegs down x10

4 pegs down x10

Close Grip Push-ups

BWx20, BW+40 lbs of chainx12, BW+20lbs of chainx10

Burn out on push ups superset

BW +40 lbs chain to failure, BW + 20 lbs chain to failure, BW to failure

Good night overall. I want to focus on Oly lifting for the off-season and also train grip. Oly is tough for me. I need to improve my raw strength and that seems like the best path to resolve that.

 

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10/13/2010

 

Weighed in tonight @ 236 lbs.

Weight when I went on the one year sabbatical =225

Weight when I started training again= 250

I am going in the wrong direction. I was happy with the earlier weight gain and got to my goal of 250. If I am honest with myself, I should probably get back down to 225 and take off some of this ill gotten weight I received via Blue Bell Triple Chocolate. Tehn time to put the quality stuff on from plenty of MEAT and clean carbs. I am still keeping Saturday as my cheat day. Gotta have that Whataburger every now and then.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Unbalanced Quote  Post ReplyReply Direct Link To This Post Posted: 10/30/10 at 11:20am
Started GOMAD training today. Definitely helps if you drink
Chocolate Milk, YUM!
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