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TRAINING LOG -- Randy Wolken |
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Unbalanced
Groupie Joined: 7/29/10 Location: United States Status: Offline Points: 89 |
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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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BrittneyBoswell
Senior Member Joined: 10/01/09 Location: United States Status: Offline Points: 895 |
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Yoga
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Highland Games - The drama is so high, because the stakes are so low.
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Unbalanced
Groupie Joined: 7/29/10 Location: United States Status: Offline Points: 89 |
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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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BrittneyBoswell
Senior Member Joined: 10/01/09 Location: United States Status: Offline Points: 895 |
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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.
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Highland Games - The drama is so high, because the stakes are so low.
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Unbalanced
Groupie Joined: 7/29/10 Location: United States Status: Offline Points: 89 |
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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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Unbalanced
Groupie Joined: 7/29/10 Location: United States Status: Offline Points: 89 |
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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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Unbalanced
Groupie Joined: 7/29/10 Location: United States Status: Offline Points: 89 |
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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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Unbalanced
Groupie Joined: 7/29/10 Location: United States Status: Offline Points: 89 |
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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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Unbalanced
Groupie Joined: 7/29/10 Location: United States Status: Offline Points: 89 |
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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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Unbalanced
Groupie Joined: 7/29/10 Location: United States Status: Offline Points: 89 |
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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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Duncan McCallum
Postaholic Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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I have one...you are welcome to it Randasaur.
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The man in the arena.
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Unbalanced
Groupie Joined: 7/29/10 Location: United States Status: Offline Points: 89 |
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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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Unbalanced
Groupie Joined: 7/29/10 Location: United States Status: Offline Points: 89 |
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Cool, let's talk about it on Saturday! Excellent news. I am really stoked! |
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Unbalanced
Groupie Joined: 7/29/10 Location: United States Status: Offline Points: 89 |
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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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Unbalanced
Groupie Joined: 7/29/10 Location: United States Status: Offline Points: 89 |
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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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Unbalanced
Groupie Joined: 7/29/10 Location: United States Status: Offline Points: 89 |
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Started GOMAD training today. Definitely helps if you drink
Chocolate Milk, YUM! |
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