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Training Log-CHS

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Topic: Training Log-CHS
Posted By: MrPeanut
Subject: Training Log-CHS
Date Posted: 1/04/15 at 8:50pm
Goal:

A. Go from 210 lbs to 195 for diabetes care. My BMI tops out at 200 lbs for height. Weighed 195 when at Camp Lejeune 30 yrs ago.

B. Increase strength and compete in first complete games.

01/04/2015

1. Presses 3 x 100 lbs.
2. Seated rows 3 x 80 lbs
3. Upright rows 3 x 40 lbs
4. Tricep pushdowns 3 x 30 lbs
5. Bicep Curls 3 x 40 lbs
6. Internal and external shoulder rotations 3 x 10 lbs.
7. Forward and reverse shoulder rolls 3 x 40 lbs.
8. Abdominal crunches 3 x 40 lbs.




   

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Even a broken old man can learn to throw a hammer. I ain't dead yet!



Replies:
Posted By: C. Smith
Date Posted: 1/04/15 at 9:15pm
Originally posted by MrPeanut MrPeanut wrote:

A. Go from 210 lbs to 195 for diabetes care.   

Kudos for wanting to be healthier.  That's smart, especially if you're on the verge of diabetes (which I assume you are since you noted that).     

Originally posted by MrPeanut MrPeanut wrote:

My BMI tops out at 200 lbs for height. Weighed 195 when at Camp Lejeune 30 yrs ago.

I hope you're not using BMI to determine what's "healthy" or not.  It's a really antiquated way of looking at things, especially for athletes.  It also totally disregards several factors, the main one being actual body composition.  

My BMI is almost always 39+, but I'm also usually around 13% bodyfat.  See the problem?


Good luck in your training!  



Posted By: MrPeanut
Date Posted: 1/05/15 at 6:25pm
Originally posted by C. Smith C. Smith wrote:



Originally posted by MrPeanut MrPeanut wrote:

A. Go from 210 lbs to 195 for diabetes care. <span style="line-height: 16.7999992370605px;">  
</span>

<span style="line-height: 16.7999992370605px;">Kudos for wanting to be healthier.  That's smart, especially if you're on the verge of diabetes (which I assume you are since you noted that).     </span>

<span style="line-height: 16.7999992370605px;">
Originally posted by MrPeanut MrPeanut wrote:

</span>My BMI tops out at 200 lbs for height. Weighed 195 when at Camp Lejeune 30 yrs ago.<span style="line-height: 16.7999992370605px;">
</span>

I hope you're not using BMI to determine what's "healthy" or not.  It's a really antiquated way of looking at things, especially for athletes.  It also totally disregards several factors, the main one being actual body composition.  

My BMI is almost always 39+, but I'm also usually around 13% bodyfat.  See the problem?


Good luck in your training!  




Thanks. I know BMI is a limited tool. I use that in relation to my days as a FMF Corpsman when I was 25 (I'm 56 now), in great shape, and weighed 195 and was a certified bad-xxx.

I was severely injured in a car accident ten years ago and could not exercise for many years. On the plus side it was a miracle that I lived. The police officer who was first on the scene thought I was dead. Got up to almost 250 lbs. I've lost about 40 of it and want to lose the last 10-15 lbs. Prep for the games is a great way to improve my core strength.

Today:
Lateral squats 100, 110, 120 lbs.
Quads 3 x 90 lbs.
Hamstrings: 3 x 110 lbs
Dead lifts 110, 120, 130 lbs.
30 min treadmill.

Protein shake for breakfast, turkey sandwich and salad for lunch, chicken stir fry (no rice) for dinner. Total carb intake ca. 100g. Calories ca. 1800.




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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 1/13/15 at 7:30pm
Yesterday:
Lateral squats: 3 x 10, 100, 120, 140 lbs
Quads: 3 x 10, 100 lbs
Hamstrings: 3 x 10, 125 lbs
Dead lifts: 3 x 10, 100, 120, 140 lbs

Today:
1. Presses 3 x 110 lbs.
2. Seated rows 3 x 80 lbs
3. Upright rows 3 x 50 lbs
4. Tricep pushdowns 3 x 40 lbs
5. Bicep Curls 3 x 40 lbs
6. Internal and external shoulder rotations 3 x 10 lbs.
7. Forward and reverse shoulder rolls 3 x 50 lbs.
8. Abdominal crunches 3 x 50 lbs.





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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: Duncan McCallum
Date Posted: 1/14/15 at 2:03am
I bet your arms feel gross right now.

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The man in the arena.


Posted By: MrPeanut
Date Posted: 1/15/15 at 4:23pm
Originally posted by Duncan McCallum Duncan McCallum wrote:

I bet your arms feel gross right now.


Not too bad. I could probably lift a lot more but am going light right now because of an old neck injury and previous elbow surgery.



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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 1/15/15 at 4:26pm
01/15/15

Lateral squats 3 x 110, 130, 150 lbs.
Quads 3 x 100,110,120 lbs.
Hamstrings: 3 x 100, 120, 135 lbs.
Dead lifts 110, 130, 150 lbs.


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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 1/16/15 at 6:32pm
1. Presses 3 x 10, 110 lbs.
2. Seated rows 3 x 10,80 lbs
3. Upright rows 3 x 10, 50 lbs
4. Tricep pushdowns 3 x 10,40 lbs
5. Bicep Curls 3 x 10,40 lbs
6. Internal and external shoulder rotations 3 x 10 lbs.
7. Forward and reverse shoulder rolls 3 x 10, 50 lbs.
8. Abdominal crunches 3 x 10, 50 lbs.

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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 1/20/15 at 8:16pm
Lateral squats 8x: 100, 120, 140, 160 lbs.
Quads 10x: 100,120,140 lbs.
Hamstrings: 3 x 10: 135 lbs.
Dead lifts 8x:100, 130, 160 lbs. 3x: 190 lbs (need gloves)

Making good progress on my legs.

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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 1/25/15 at 6:42pm
1/25
1. Presses 3 x 10, 110 lbs.
2. Seated rows 3 x 10,80 lbs
3. Upright rows 3 x 10, 60 lbs
4. Tricep pushdowns 3 x 10,50 lbs
5. Bicep Curls 3 x 10,50 lbs
6. Internal and external shoulder rotations 3 x 10 lbs.
7. Forward and reverse shoulder rolls 3 x 10, 50 lbs.
8. Abdominal crunches 3 x 10, 50 lbs.

-------------
Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 1/28/15 at 5:26pm
1/28
Started having some knee pain so I changed up my routine. Been cold here and the arthritis has been kicking in, maybe a little gout mixed in.

I got rid of the lateral for now as they were doing the same as the dead lifts.

Quads: 3 x 10, 80 lbs
Hamstrings: 3 x 10, 100 lbs
Dead lifts: 5 x 100, 120, 140, 160, 180 and 200 lbs

The machine at work doesn't go over 200 lbs for the dead lifts.

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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 2/03/15 at 3:09pm
2/2/2015
1. Presses 3 x 10, 120 lbs.
2. Seated rows 3 x 10,80 lbs
3. Upright rows 3 x 10, 50 lbs
4. Tricep pushdowns 3 x 10,40 lbs
5. Bicep Curls 3 x 10,50 lbs
6. Internal and external shoulder rotations 3 x 10 lbs.
7. Forward and reverse shoulder rolls 3 x 10, 50 lbs.
8. Abdominal crunches 3 x 10, 50 lbs

2/3/2015
Quads: 3 x 10, 80 lbs
Hamstrings: 3 x 10, 100 lbs
Dead lifts: 5 x 100, 120, 140, 160, 180 and 200 lbs

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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: TomLawrence
Date Posted: 2/03/15 at 8:25pm
Hard work here.  Good on ya, Peanut.

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Aim high. Stay hungry.


Posted By: MrPeanut
Date Posted: 2/06/15 at 5:22pm
Originally posted by TomLawrence TomLawrence wrote:

Hard work here.  Good on ya, Peanut.



Thanks. Even a beat up old guy like me can still get it done.

I just joined the LA fitness a mile from my house. Did my upper body 2/5. New machines, worked my muscles a little differently so I'm sore. 30 min on exercise bike.

2/6
30 min on exercise bike.
I need this snow to melt so I can get out and throw the hammer and shot put. Its cold this winter for SE Pennsylvania.



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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 2/08/15 at 12:39pm
2/8/15

All in 3 sets of 10 or 12 reps mostly on Cybex, Hammer or Nautilus

Chest Press: 120 lbs
Seated Rows: 85 lbs
Lat Pulldown: 80 lbs
Overhead Press: 80 lbs
Shoulder Rolls F&R: 40 lbs
Back extensions: 110 lbs
Biceps: 70 lbs
Triceps: 65 lbs
Hip adductor and abductor: 70 lbs
Seated leg Press: 130, 150, 170 lbs
Quads: 90 lbs
Hamstrings: 70 lbs
Ab crunches: 30 lbs
Torso Rotations R&L: 70 lbs

Waiting for the snow to melt!



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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 2/09/15 at 9:26pm
2/9
20 min bike
20 min elliptical

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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 2/11/15 at 7:32pm
2/11/15

All in 3 sets of 10 or 12 reps mostly on Cybex, Hammer or Nautilus

Chest Press: 135 lbs
Seated Rows: 85 lbs
Lat Pulldown: 80, 95, 110 lbs
Overhead Press: 80 lbs
Shoulder Rolls F&R: 40 lbs
Back extensions: 130 lbs
Biceps: 80 lbs
Triceps: 65 lbs
Hip adductor and abductor: 80 lbs
Seated leg Press: 130, 150, 170, 190, 210, 230 lbs (5 each)
Quads: 100 lbs
Hamstrings: 70 lbs
Ab crunches: 40 lbs
Torso Rotations R&L: 90 lbs

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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 2/14/15 at 10:10am
2/14/15

Most in sets of 10 reps mostly on Cybex, Hammer or Nautilus

Chest Press: 90, 110,135 lbs
Seated Rows: 70, 85, 100 lbs
Lat Pulldown: 80, 95, 110 lbs
Overhead Press: 80, 100, 100 lbs
Shoulder Rolls F&R: 40 lbs
Pec Flys: 70, 70, 70 (Added this today)
Deltoid Flys: 50, 50, 50 (Added this today)
Seated Dip: 80, 95, 110 (Added this today)
Int & Ext Shoulder Rotations: 5, 5, 5
Biceps: 60, 80, 95 lbs
Triceps: 65, 80, 80 lbs

Back extensions: 90, 110, 130 lbs
Seated leg Press: 130, 170, 210, 250 lbs (5 each)
Quads: 100 lbs
Hamstrings: 70 lbs
Hip adductor and abductor: 80, 80, 80 lbs

Ab crunches: 40 lbs
Torso Rotations R&L: 90 lbs

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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 2/16/15 at 1:43pm
2/16/15

Most in sets of 10 reps mostly on Cybex, Hammer or Nautilus

Chest Press: 120,135, 150 lbs
Seated Rows: 70, 85, 100 lbs
Lat Pulldowns: 95, 110, 125 lbs
Overhead Press: 80, 80, 80 lbs
Lateral Raises: 65 lbs
Shoulder Rolls F&R: 40 lbs
Pec Flys: 85, 100, 115
Deltoid Flys: 70, 85, 100
Seated Dip: 95, 110, 125
Int & Ext Shoulder Rotations: 6, 6, 6
Biceps: 80, 95, 100 lbs
Triceps: 65, 80, 80 lbs

Back extensions: 90, 110, 130 lbs

Laid off the lower body today. Had a twinge in a hamstring.

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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 2/18/15 at 7:32pm
2/18/15

Most in sets of 10 reps mostly on Cybex, Hammer or Nautilus

Chest Press: 120,135, 150 lbs
Seated Rows: 70, 85, 100 lbs
Lat Pulldowns: 95, 110, 125 lbs
Overhead Press: 80, 80, 80 lbs
Lateral Raises: 65 lbs
Shoulder Rolls F&R: 40 lbs
Pec Flys: 85, 100, 115
Deltoid Flys: 70, 85, 100
Seated Dip: 95, 110, 125
Int & Ext Shoulder Rotations: 6, 6, 6
Biceps: 80, 95, 100 lbs
Triceps: 65, 80, 80 lbs

Back extensions: 90, 110, 130 lbs
Seated leg Press: 190, 230, 270, 310 lbs (5 each)
Quads: 100 lbs
Hamstrings: 70 lbs
Hip adductor and abductor: 80, 80, 80 lbs

Ab crunches: 50 lbs
Torso Rotations R&L: 90 lbs

Made sure to stretch out well. No hamstring problems.

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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 2/21/15 at 1:04pm
2/21/15

My 16 lb hammer came from Old Celt. My Tannel 360's came. It would be helpful if it stopped snowing and warmed up so I could use them.:)

My core and lower body are definitely getting stronger. Won't go much past 300 for a while on the leg presses due to 3 previous knee surgeries.

Most in sets of 10 reps mostly on Cybex, Hammer or Nautilus

Chest Press: 120,135, 150 lbs
Incline and decline chest press: 100, 100.
Seated Rows: 70, 85, 100 lbs
Lat Pulldowns: 95, 110, 125 lbs
Overhead Press: 80, 80, 80 lbs
Lateral Raises: 80 lbs
Shoulder Rolls F&R: 40 lbs
Pec Flys: 100, 115, 130
Deltoid Flys: 70, 85, 100
Seated Dip: 95, 110, 125
Int & Ext Shoulder Rotations: 7, 7, 7
Biceps: 80, 95, 100 lbs
Triceps: 65, 80, 80 lbs

Back extensions: 90, 110, 130 lbs
Seated leg Press: 190, 230, 270, 310, 330 lbs (5 each)
Quads: 100 lbs
Hamstrings: 70 lbs
Hip adductor and abductor: 70, 80, 90 lbs

Ab crunches: 40,50, 60 lbs
Torso Rotations R&L: 90, 90, 110 lbs

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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 2/25/15 at 7:31pm
Really tired tonight. Barely made it through the workout.

Most in sets of 10 reps mostly on Cybex, Hammer or Nautilus

Chest Press: 120,135, 150 lbs
Incline and decline chest press: 100, 100.
Seated Rows: 70, 85, 100 lbs
Lat Pulldowns: 95, 110, 125 lbs
Overhead Press: 80, 80, 80 lbs
Lateral Raises: 80 lbs
Shoulder Rolls F&R: 40 lbs
Pec Flys: 100, 115, 130
Deltoid Flys: 70, 85, 100
Seated Dip: 95, 110, 125
Int & Ext Shoulder Rotations: 7, 7, 7
Biceps: 80, 95, 100 lbs
Triceps: 65, 80, 80 lbs

Back extensions: 90, 110, 130 lbs
Seated leg Press: 190, 230, 270, 310, 330 lbs (5 each)
Quads: 100 lbs
Hamstrings: 70 lbs
Hip adductor and abductor: 70, 80, 90 lbs

Ab crunches: 40,50, 60 lbs
Torso Rotations R&L: 90, 90, 110 lbs

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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 3/01/15 at 2:21pm
Most in sets of 10 reps mostly on Cybex, Hammer or Nautilus

Making significant progress increasing my core strength.

Chest Press: 90, 120,135, 150 lbs
Incline and decline chest press: 100, 100
Seated Rows: 80, 100, 100
Lat Pulldowns: 95, 110, 125 lbs
Overhead Press: 80, 80, 80 lbs
Lateral Raises: 95 lbs
Shoulder Rolls F&R: 40 lbs
Pec Flys: 100, 115, 130
Deltoid Flys: 70, 85, 100
Seated Dip: 95, 110, 125
Int & Ext Shoulder Rotations: 7, 7, 7
Biceps: 80, 95, 100, 125 lbs
Triceps: 65, 80, 80 lbs

Back extensions: 90, 110, 130, 150 lbs
Seated leg Press: 210, 250, 290 (10 each)
Quads: 100, 100, 100 lbs
Hamstrings: 70, 70, 70 lbs
Hip adductor and abductor: 70, 80, 90, 100 lbs
Calf Presses: 100, 100, 100

Ab crunches: 40,50, 60 lbs
Torso Rotations R&L: 110, 110, 130 lbs

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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 3/05/15 at 4:13pm
4 rounds of snow shoveling including 150' of sidewalk.

A couple more rounds tonight.

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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 3/14/15 at 12:19pm

Most in sets of 10 reps mostly on Cybex, Hammer or Nautilus

Making significant progress increasing my core strength.

Chest Press: 90lbs (5 sets of 15)
Seated Rows: 80lbs (5 sets of 15)
Lat Pulldowns: 95, 110, 125 lbs
Overhead Press: 80 (5 sets of 10)
Lateral Raises: 85 lbs (5 sets of 15)
Shoulder Rolls F&R: 40 lbs
Pec Flys: 100 lbs (5 sets of 15)
Deltoid Flys: 85 lbs (5 sets of 15)
Seated Dip: 95 lbs (5 sets of 15)
Int & Ext Shoulder Rotations: 9 lbs (3 sets of 10)
Biceps: 100 lbs (5 sets of 15)
Triceps: 80 lbs(5 sets of 15)

Back extensions: 110, 130, 150, 170 lbs (sets of 10)
Seated leg Press: 210, 250, 290 (10 each)
Quads: 100, 100, 100 lbs
Hamstrings: 70, 70, 70 lbs
Hip adductor and abductor: 70, 80, 90, 100 lbs
Calf Presses: 100, 100, 100

Ab crunches: 50, 60, 70 lbs
Torso Rotations R&L: 110, 130, 150 lbs


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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 3/18/15 at 7:05pm
Most in sets of 10 reps mostly on Cybex, Hammer or Nautilus

Hopefully I'll be able to get outside and throw providing it isn't a mud pit.

Moved up in weight a little.    

Chest Press: 90, 120,135, 150 lbs
Seated Rows: 100, 100, 100
Lat Pulldowns: 110, 125, 145 lbs
Overhead Press: 100, 100, 100 lbs
Lateral Raises: 110 lbs
Shoulder Rolls F&R: 40 lbs
Pec Flys: 130, 145, 160 lbs
Deltoid Flys: 85, 100, 115 lbs
Seated Dip: 110, 125, 140 lbs
Int & Ext Shoulder Rotations: 10.5, 10.5, 10.5
Biceps: 80,100,120 lbs
Triceps: 80, 80, 80 lbs

Back extensions: 130, 150, 170 lbs
Seated leg Press: 230, 270, 310 lbs (10 each)
Quads: 120, 120, 120 lbs
Hamstrings: 90, 90, 90 lbs
Hip adductor: 80, 80, 100
and abductor: 100, 110, 120 lbs
Calf Presses: 120, 120, 120

Ab crunches: 50, 60, 70 lbs
Torso Rotations R&L: 110, 130, 150 lbs

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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 3/20/15 at 6:29pm
Shoveled heavy slush twice today.

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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: AlDargie
Date Posted: 3/21/15 at 4:35am
Couple of points on your workout if I may?

You have a lot of volume going in a single workout and then nothing for days afterwards.  Maybe try to beak it up in smaller chunks more frequently, ie mon-wed-fri or tues-thurs-sat. You could do mini worksouts on the first couple and then a larger on the last day.  You could also try a pure 2 workout system, ie mon and thurs.  This should give you more consistency and enough recovery time .

Consider maybe using more free weights and less machines.  Free weights will force you to use more whole body and stabilizers so you would probably need less exercises in general for the same end result.  Also machines work very fixed path except our bodies don't work that way.

Congrats on the new hammer.  No need to wait for the snow to go before you can use it.  Start working some hammer winds in.  Work on sets of 10 on each side.  Start slow and really try to work on lengthening your arms and your zero point.  This is a great ab workout.


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Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: MrPeanut
Date Posted: 3/21/15 at 10:13am
Most in sets of 10 reps mostly on Cybex, Hammer or Nautilus

Hopefully I'll be able to get outside and throw providing it isn't a mud pit.

Chest Press: 90 lbs (3 sets of 20)
Seated Rows: 120 lbs (3 sets of 10)
Lat Pulldowns: 110, 125, 145 lbs(sets of 10)
Overhead Press: 3 sets of 120 lbs
Lateral Raises: 3 sets of 120 lbs
Shoulder Rolls F&R: 3 sets of 40 lbs
Pec Flys: 130, 145, 160 lbs
Deltoid Flys: 85, 100, 115 lbs
Seated Dip: 110, 125, 140 lbs
Int & Ext Shoulder Rotations: 10.5 lbs(3 sets of 10)
Biceps: 80,100,120 lbs then 3 sets of 25 free weights
Triceps: 80, 80, 80 lbs then 3 sets of 37 lb push downs

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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 3/21/15 at 10:25am
Originally posted by AlDargie AlDargie wrote:

Couple of points on your workout if I may?

You have a lot of volume going in a single workout and then nothing for days afterwards.  Maybe try to beak it up in smaller chunks more frequently, ie mon-wed-fri or tues-thurs-sat. You could do mini worksouts on the first couple and then a larger on the last day.  You could also try a pure 2 workout system, ie mon and thurs.  This should give you more consistency and enough recovery time .

Consider maybe using more free weights and less machines.  Free weights will force you to use more whole body and stabilizers so you would probably need less exercises in general for the same end result.  Also machines work very fixed path except our bodies don't work that way.

Congrats on the new hammer.  No need to wait for the snow to go before you can use it.  Start working some hammer winds in.  Work on sets of 10 on each side.  Start slow and really try to work on lengthening your arms and your zero point.  This is a great ab workout.


Thanks for the advice. I'll probably be out with the hammer this week. When I first tried the hammer last year I could really feel it in my core.

Been contemplating breaking up my upper body and lower eg, upper on mon wed, lower on tues thur.

I like the idea of free weights, used them when I was younger and stronger. I'll try to shift into them.

The time frame lapse you sometimes see is when I have to travel for work. When I do that I rely on squat thrusts, push-ups, sit-ups. Unfortunately most hotels no longer have weights systems due to liability.

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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 3/22/15 at 6:00pm
Sets of 10.

Back extensions: 130, 150, 170, 190 lbs
Seated leg Press: 210,290, 310, 330 lbs (10 each)
Quads: 130, 150, 170 lbs
Hamstrings: 90, 110, 130 lbs
Hip adductor: 90, 100, 110, 120 lbs
and abductor: 100, 110, 120, 130 lbs
Calf Presses: 140, 140, 140

Ab crunches: 50, 60, 70, 80 lbs
Torso Rotations R&L: 130, 150, 170 lbs

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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: dWood
Date Posted: 3/22/15 at 7:27pm
As Al said, you should try some free weight exercises...I for one would hit a barbell clean and press( probably the most bang for your buck exercise for the games ..secondly would hit some dead lifts). These training logs are a plethora of knowledge..read them..dissect what works for you..ask for guidance and tips..but get some deads or clean and presses in( even if you get a bar plus some weights and do it once a week @ home)

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JUST BRING IT /

SPEED KILLS..BUT STRENGTH PUNISHES


Posted By: MrPeanut
Date Posted: 3/22/15 at 9:00pm
Originally posted by dWood dWood wrote:

As Al said, you should try some free weight exercises...I for one would hit a barbell clean and press( probably the most bang for your buck exercise for the games ..secondly would hit some dead lifts). These training logs are a plethora of knowledge..read them..dissect what works for you..ask for guidance and tips..but get some deads or clean and presses in( even if you get a bar plus some weights and do it once a week @ home)


Thanks. I'll need to get back doing the dead lifts. I was doing them before.

I'm a little concerned about the clean and press due to an old neck injury. I have some stenosis on the left side. If I get compression with a weight over head it won't be pretty.

Are there any alternatives?    

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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: dWood
Date Posted: 3/22/15 at 10:26pm
Clean hi pulls..weight doesn't go above neck? You can pm with specifics about your injuries. Have vast knowledge about training around injuries...

-------------
JUST BRING IT /

SPEED KILLS..BUT STRENGTH PUNISHES


Posted By: MrPeanut
Date Posted: 3/24/15 at 6:05pm
Fitness Center was very crowded. Made the mistake of going after work instead of after dinner. Won't make that mistake again.

Did a lot of free weights with the dumbells. Chest presses, shoulder presses, biceps, flys, triceps, shoulder rolls, etc. As expected, much harder than the machines. Very humbling. Notice I didn't put the weights used.

Set up an appointment with one of the trainers to learn squats.

Took a look at the 5/3/1 work out online.   

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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: dWood
Date Posted: 3/24/15 at 7:56pm
Don't think it's available online anymore and don't remember if it's still in my lib(will look and scan and email it to you if I have) but old power magazine had a dynamite article on how US air force used db's for oly lifts and I trained with the mvp of NFL Europe for 2 months and all we cleaned and snatched were db's. 

-------------
JUST BRING IT /

SPEED KILLS..BUT STRENGTH PUNISHES


Posted By: MrPeanut
Date Posted: 3/25/15 at 7:25pm
Originally posted by dWood dWood wrote:

Don't think it's available online anymore and don't remember if it's still in my lib(will look and scan and email it to you if I have) but old power magazine had a dynamite article on how US air force used db's for oly lifts and I trained with the mvp of NFL Europe for 2 months and all we cleaned and snatched were db's. 


Found it on amazon as a kindle book.

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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 3/26/15 at 7:07pm
First night with the personal trainer.

30 seconds clean press
30 seconds walkouts
10 second break
30 seconds squat row
30 seconds pushups
10 second break
30 second bicep curl
30 second seated dip

4 min break

3 sets total.

I think my wife hired her to kill me for the life insurance.

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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 3/28/15 at 10:54am
Warm-up 10 min elliptical

Seated leg Press: 210 lbs (3 sets of 20)
Quads: 100 lbs(3 sets of 20)
Hamstrings: 70 lbs (3 sets of 20)
Hip adductor and abductor: 100 lbs (3 sets of 20)
Calf Presses: 120 lbs (3 sets of 20)

20 min exercise bike.



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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 3/29/15 at 9:39am
Making the transition away from the machines to free weights. I went light on this to see how my neck would do. Focused on technique, controlling the negative.

Pushups (5 sets of 10)
Dips (3 sets of 10)

Chest Press-Barbell 50 lbs 4 sets of 10
Clean and Press (40 lbs (3 sets of 10)
Upright Rows 40 lb barbell (3 sets of 10)

Biceps 22.5 dumbbell (3 sets of 10)
Lats 30 lb dumbbell (3 sets of 10)
Shoulder Press 15 lb dumbbell(3 sets of 10)
Deltoid Flys 15 lb dumbbell (3 sets of 10)
Pec Flys 15 lb dumbells (3 sets of 10)
Triceps 15 lb dumbells(3 sets of 10)
Tricep push-downs 30 lb 3 sets of 10)

Ab crunches 50 lb 3 (sets of 10)
Planks (5 x 30 sec)
Torso Rotations (sets of 130, 150, 170 lbs)
Back Extensions (sets of 130, 150, 170 lbs)

60 min on treadmill.


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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: dWood
Date Posted: 3/29/15 at 4:16pm
Looking good Peanut...I like that you're taking it slow...good luck,when is your first games?

-------------
JUST BRING IT /

SPEED KILLS..BUT STRENGTH PUNISHES


Posted By: MrPeanut
Date Posted: 3/29/15 at 6:01pm
Originally posted by dWood dWood wrote:

Looking good Peanut...I like that you're taking it slow...good luck,when is your first games?


Probably start with the deadlifts and squats this week. Never done squats before. Will start light and work on technique. My deadlifts are generally fine.

I was thinking about the games in Frederick MD in May. Then there is the Celtic Fling in Manheim PA in June.

I'll be out swing a hammer and throwing a shot put pretty soon. Still cold here, ground is mud. :)





-------------
Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 3/31/15 at 8:27pm
Personal Trainer Appt.

10 min elliptical warm-up. Light clean and Press with barbell.

Quads: 100 lbs x 15. 4 sets 15 sec breaks.
Hams:70 lbs x 15. 4 sets. 15 sec breaks.
Leg Press: 210 lbs x 15 (2 sets) 190 lbs x 15 (2 sets)15 sec breaks.
Ab Crunches x 20 sec, 15 sec rest, 4 sets.
Defintely got the cardio going in the workout.

On my own:
Hip Abductor: 100 lbs x 15. 4 sets
Hip Adductor: 100 lbs x 15. 4 sets.
Calf Press: 100 lbs x 15. 4 sets.

20 min cardio on bike.

I've lost my "winter weight". Lost 6 lbs in 6 weeks. Back to 210 lbs.


Tomorrow night will start swinging the hammer.

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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 4/02/15 at 8:43pm
10 min elliptical

Fast workout with Trainer: (exhausting, gets into cardio)
Lat Pulls Out/In: 70/60 x 20 (this means 40). 15 sec rest. 4 sets.
Seated rows: 80 lbs x 20. 15 sec rest. 4 sets
Seated dip: 95 lbs x 20. 15 sec rest. 4 sets.
Upper Abs: 90 lbs x 15. 15 sec rest. 3 sets.

Then:
Bicep dumbbell curls" 20 lbs x 15. 3 sets
Shrugs: 30 lbs x 15. 3 sets.
Dumbbell Chest Press: 30 lbs 15. 3 sets
Tricep Pushdowns: 32 lbs x 15. 3 sets.

Tried Zercher Squats for balance:
50 lb barbell x 15.
100 lb barbell x 15. 2 sets

20 min elliptical.





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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 4/07/15 at 7:51pm
10 min elliptical warm-up.

Personal Trainer:
Preacher curls 60 x 20 (2 sets), 50 x 20 (2 sets).
Chest Press 50 x 20 (4 sets)
Pec Fly 50 x 20 (4 sets).

Ab crunch 60 x 20 (2 sets), 50 x 20 (2 sets).
Torso rotations (R&L). 130 x 15 (4 sets).
Back extensions 130 x 15, 150 x 15, 170 x 15.

Did clean and presses with a kettle ball. 25 lbs x 10. 45 lbs x 5.

Elliptical 30 min.

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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 4/09/15 at 7:10pm
I was really dragging tonight. Tough to get through the workout. No energy.

Quads 110 x 10, 3 sets
Hams 90 x 10, 3 sets
Calf Presses 100 x 10, 3 sets
Leg presses 210 x 10, 3 sets
Hip abductor and adductor 100 x 10, 3 sets.

V-squats. 200 x 10, 3 sets

30 min elliptical.

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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 4/11/15 at 7:54pm
Got to gym late. Busy day with the wife.

10 min warm-up on elliptical.

Worked on my back, delts, traps, lats tonight.

back deltoid flys: 70 lbs x 20, 4 sets
seated rows: 100 lbs x 20, 4 sets
lat pulldowns: 70 lbs x 20, In & Out, 4 sets
overhead press: 100 lbs x 20, 4 sets
seated dips: 85 lbs x 20, 4 sets
lateral raises: 65 x 20, 4 sets
shrugs: 35 lbs x 15, 4 sets.
Int.& Ext shoulder Rotations: 7.5 x 20, 4 sets
Trap flys. 3 lbs x 20, 4 sets
Tricep pushdowns: 32 lbs x 20. 4 sets.

Dips: 4 sets of 15.

-------------
Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 4/13/15 at 8:10pm
Cardio night. The woman is trying to kill me.

15 min warm-up elliptical.

10 sit-ups and 10 push ups. 4 sets.

10 squats and 10 jump squats. 4 sets.

10 jumping jacks and 10 mountain climbers. 4 sets.

My quads are dead. Got home took a shower. Came back down the stairs one at a time sideways.



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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 4/15/15 at 7:53pm
10 min warm-up elliptical

mts tricep: 50 lbs each arm x 20, 4 sets.
tricep push downs: 17.5 X 20, 4 sets.
skullcrushers: 12.5 x 20, 4 sets

Upper abs 90 lbs x 15, 4 sets.
Torso rotations: 110 lbs x 15, 4 sets.

30 min elliptical for cardio.



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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 4/17/15 at 6:13pm
10 min elliptical warm-up.

Preacher curls 50 x 20 (4 sets).
Barbell bicep curls: 50 lbs x 10, 3 sets.
Dumbbell Curls: 20 lbs x 10, 3 sets
Kettle Ball Bicep Curls: 25 lbs x 10, 3 sets

Shrugs: 35 lbs x 20, 5 sets

Chest Press 50 lbs x 20, 5 sets
Pec Fly 70 lbs x 20, 5 sets.

20 min elliptical.



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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 4/19/15 at 11:25am
Both my endurance and strength are getting better. Learning proper technique from the personal trainer. I can really feel it in the target muscle groups.

Got on the scale this am and I was 209 lbs. Down 6-8 lbs from the winter. Another 15-20 lbs to go. This is happening at the same time I'm putting on muscle mass.

Dorsal Upper Body Workout Today.

10 min elliptical warm-up.

MTS seated rows (each arm):
40 lbs x 20.
70, 80, and 90 lbs x 10 each.
40 lbs x 20, 3 more sets

Lat Pull Down:
70 lbs outer x 20, 4 sets.
60 lbs inner x 20, 4 sets.
110, 125, 140 lbs x 10 each.

Seated Dip:
65 lbs x 20, 4 sets
120, 135, 150 lbs x 10 each.

Back Extensions:
110 lbs x 20, 4 sets.
130, 150, 170 lbs x 10 each.

Deltoid Flys:50 lbs x 20, 4 sets
Trap Flys: 3 lbs x 15, 4 sets
Internal & External Rotations:7.5 lbs x 15, 4 sets

MTS Triceps: 40 lbs x 20, 4 sets
Tricep Pushdown:17 lbs x 20 4 sets
Skullcrushers: 12.5 lbs x 20, 4 sets

Lateral Raises: 65 lbs x 20, 4 sets.

Ab crunches:
40 lbs x 15, 4 sets.

Elliptical x 20 min.





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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: AlDargie
Date Posted: 4/19/15 at 1:56pm
Good progress.

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Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: MrPeanut
Date Posted: 4/21/15 at 8:21pm
Personal Trainer Night

10 min warm-up elliptical

Quads: 120 x 20 (2 sets). 100 x 20 (2 sets).

Hams: 70 x 20 (2 sets). 75 x 20 (2 sets).

She started me off in the extreme squat position for the leg press. Much harder than the neutral position I had been using. Knees up at my chin. Pushing off my heals. I can see how this will be much more helpful for something like getting the caber up. Killed my gluts. My butt is going to be sore tomorrow.

Leg Press: 190 x 20, 130 x 20, 110 x 20, 90 x 20.

Hip Adductor: 100, 110, 120, 130 x 15 each.
Hip Abductor: 95, 110, 120, 130 x 15 each.
Calf Press: 80, 100, 120, 140 x 15 each.

Ab Crunch: 50 x 15 (4 sets).

Treadmill: 20 min.





     

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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: dWood
Date Posted: 4/22/15 at 12:51am
MR PEANUT,have you tried throwing yet? distances? how does it feel? doing line drills?   good luck

-------------
JUST BRING IT /

SPEED KILLS..BUT STRENGTH PUNISHES


Posted By: MrPeanut
Date Posted: 4/22/15 at 12:24pm
Originally posted by dWood dWood wrote:

MR PEANUT,have you tried throwing yet? distances? how does it feel? doing line drills?   good luck


Funny you should mention that.

I was out for the first time at lunch today with the light hammer. I brought my light hammer (16 lb)in to work and used an empty field in the back. Still pretty muddy up here, but finally warming up here in PA.    

I did half a dozen throws at 40-50 ft. About 50 ft. the last couple, was able to get a little acceleration on those after I got the feel and balance.

No pains or old injury issues that I could feel.       

The hardest part was the grip on the hammer. I've read various things on gloves and tacky, but am seriously considering them. Will bring in the Tanel 360s to wear during practice. I won't be using blades, as I'd probably amputate someone's leg by mistake.

Will bring my 16 lb shot put and 25 lb kettle ball in tomorrow and work on the stone throw and WFD.

I can feel the difference in strength conditioning as opposed to last year when I did the HG demo and first tried the hammer and shot-put.

Not too bad for a beaten up old man, even if the women-gamers could give me a beat-down. I'm not looking at roots yet :)           

    

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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: dWood
Date Posted: 4/22/15 at 2:08pm
Good stuff/start some spinning

-------------
JUST BRING IT /

SPEED KILLS..BUT STRENGTH PUNISHES


Posted By: MrPeanut
Date Posted: 4/23/15 at 8:24pm
Ouch, my glutes still hurt from Tuesday. Upper body day.

10 min warm-up elliptical.

Trainer took it easy on me after almost killing me Tuesday.
Lat Pulls: Outer 70 lbs x 15, 4 sets.
Inner 70 lbs x 15, 3 sets.
Lat raise: 50 lbs x 15, 4 sets.
Rear Delt: 30 x 15, 4 sets.
Assisted Pull-up: 160 x 15, 4 sets
Ab Crunch: 50 lbs x 15, 4 sets.

Rest of workout as follows:
Pec flys: 70 x 20, 85 x 20, 100 x 20, 100 x 20.
MTS Seated Row: 80 x 15, 4 sets.
Preacher curl: 50 x 20 then 65 x 20, 3 sets.
Chest Press: 65 x 20, 4 sets,
Overhead Press: 80 x 20, 4 sets.
Tricep Pushdowns: 17.5 x 20, 4 sets.
Overhead Tricep: 12.5 x 20, 4 sets.
Shrugs: 40 x 20, 4 sets.
Seated Dip: 95 x 20, 4 sets.

10 min elliptical.

Tomorrow is glide shot-put day.



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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 4/26/15 at 6:48pm
Busy week end. The wifey and I went to the Delaware Art Museum and then Joe's Crab Shack Saturday. Today was mow the lawn, put up curtain rods and curtains.

10 min elliptical warm-up.

Quads: 110 x 15, 4 sets.
Hams: 80 x 15, 4 sets.
Seated Rows: 150 from full squat x 15, 4 sets,
Hip ab/adductor: 110 x 15, 4 sets.
Calf press: 100 x 15, 4 sets.

Back Ext: 130 x 15, 4 sets.
Abs: 50 x 15, 4 sets.
Torso Rotations L & R. 110 x 15, 4 sets.

20 min elliptical.




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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 4/30/15 at 9:25pm
Forgot to log the workout on the 28th. Worked on WFD at lunch. Biceps and chest at gym.

Today: Cardio & calisthenics:
Clean Press 30 lbs-30 sec
Walkouts 30 sec
Squat row 30 lb-30 sec
Pushups 30 sec
Bicep curl 30 sec
Seated dip 30 sec.

Repeat x 3.

Exhausted.

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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 5/04/15 at 8:41pm
Took last Friday off from the workouts.

Saturday: Drills for the glide shot-put.
Sunday: Long day of yard work, did some spinning with the 25 lb kettle ball.

Today: Personal Trainer Day
13 min elliptical warm-up.
Quads 110 x 20, 4 sets.
Hams: 80 x 20, 4 sets
Leg press: 110 x 20, 4 sets.
Ab Crunch: 60 x 20, 4 sets.
The fast workout with sets of 20 in less than 30 min is exhausting. Into the cardio range. Legs are jelly.

On my own:
Torso rotations: 110 x 15, 4 sets
Calf Press: 120 x 15, 4 sets
Hip Adductor and Abductor: 120 x 15, 4 sets.

Elliptical 20 min.   



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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 5/05/15 at 7:10pm
Shot put glide drills and throwing.

Threw about 10 times, 18-22 ft.

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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 5/06/15 at 6:52pm
10 min elliptical
Lat pulls: Inner 70 x 20, 1 set. 80 x 20, 1 sets, 75 x 2 sets. Outer: 70 x 20, 1 set. 75 x 20, 3 sets.
Lat raise: 45 x20 x set, 50 x 20, 1 set. 55 x 20, 2 sets.
MTS Row: 60 x 20, 4 sets.
Upper abs: 90 x 15, 4 sets.
20 min elliptical.

Having trouble with my 42 WFD rotation (as in one).





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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: dWood
Date Posted: 5/09/15 at 7:48pm
How did ya do Peanut? Give us the scoop! First off no injuries(besides aches/pains) now that you have a games under your belt and some numbers/bang away in the gym and field and better today's marks. Keep repeating as much as possible. But most importantly did you have fun? And learn anything? Those are the 2 biggest keys

-------------
JUST BRING IT /

SPEED KILLS..BUT STRENGTH PUNISHES


Posted By: MrPeanut
Date Posted: 5/09/15 at 8:40pm
Originally posted by dWood dWood wrote:

How did ya do Peanut? Give us the scoop! First off no injuries(besides aches/pains) now that you have a games under your belt and some numbers/bang away in the gym and field and better today's marks. Keep repeating as much as possible. But most importantly did you have fun? And learn anything? Those are the 2 biggest keys


Yes. I had fun! Nice group of folks.

Yes, I learned quite a bit. Especially on the caber and sheaf. The other competitors, judges, organizers were a great help.

Caber: First try, massive fail. Second try, got it up but no throw. The caber wasn't heavy. Third try, better than first, worse than second. Learned how to walk my hands down the caber while keeping to against my collar bone. The weight was no problem. Balance and technique.       

Sheaf, made 15 on second try. Bad technique after that. Was trying too hard. Kept watching the throw, pulling it left.

Need to get set up to practice both the caber and the sheaf and practice.

WFH: 10
HWFD: 15-0
LWFD: 27-0
Open Stone:23-0
Sheaf: 15
Heavy Hammer: 36-3

No Braemer for the masters (time issue)
No light hammer.





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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: dWood
Date Posted: 5/09/15 at 8:53pm
Good for you! Now take what you learned,hit the gym and beat today's marks! You're best competition is yourself. Read my wifes last post(Terri J ..time to log..that is a 3x world champ and Scottish masters HOF lady laying it out on the line).. This sport has some of the greatest people on earth willing to help/ encourage/and teach everyone...soak the knowledge up...good luck and the first time we meet bro hug and first round on me!

-------------
JUST BRING IT /

SPEED KILLS..BUT STRENGTH PUNISHES


Posted By: MrPeanut
Date Posted: 5/10/15 at 9:25am
Originally posted by dWood dWood wrote:

Good for you! Now take what you learned,hit the gym and beat today's marks! You're best competition is yourself. Read my wifes last post(Terri J ..time to log..that is a 3x world champ and Scottish masters HOF lady laying it out on the line).. This sport has some of the greatest people on earth willing to help/ encourage/and teach everyone...soak the knowledge up...good luck and the first time we meet bro hug and first round on me!


Thanks.

I had a great time a lot of fun.

Not my last games.

"I'll be back"



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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: Terri J
Date Posted: 5/10/15 at 1:31pm
Good stuff..now you have a full games under your belt..train hard and smart..use all the resources of all the other great athletes that are willing to help..good luck in your next games


Posted By: MrPeanut
Date Posted: 5/11/15 at 7:25pm
No rest for the wicked.

Lighter workout with the PT tonight

12 min warm-up on the bike, gave my knees a break.

Seated dip: 80 x 20, 1 set; 95 x 20, sets.
Rear Delt: 50 x 20, 4 sets.
Chest Press: 60 x 20, 1 set; 75 x 20, 3 sets.
Back Extension: 130 x 20, 4 sets

Will give the knees a week to recover.

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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 5/13/15 at 8:11pm
Walked 1.5 mi at lunch.

Workout with PT
13 min bike warm-up.
Biceps: 60 x 20, 4 sets.
Chest Press: 70 x 20, 4 sets.
Pec Fly: 85 x 20, 4 sets.

Ab crunches 60 x 15, 4 sets
Torso Rotations: 130 x 15, 4 sets
Bike: 17 min.


Knees a little better today.




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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 5/16/15 at 11:06am
10 min elliptical warm-up.

Tricep pushdown: 42.5 x 10, 3 sets. Then 17.5 x 20, 4 sets.
Overhead Tricep: 17.5 x 20, 4 sets.
MTS Tricep: 30 x 20, 4 sets
Seated Dip: 95 x 20, 1 set. 110 x 20, 3 sets.
Shrugs: 40 x 20, 4 sets.
Int & Ext Rotations: 7.5 x 15, 4 sets.

20 min elliptical.

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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 5/17/15 at 5:24pm
Had to work today.

Stopped on the way home and spent an hour on the elliptical (600 cal).

I need to get down below 200 lbs for my diabetes care.

Did some WOB drills.

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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 5/18/15 at 6:38pm
Walking dead zombie workout tonight. No energy.

10 min elliptical warm-up.

Lat pulls: Outer-80 x 20, 4 sets. Inner-75 x 20, 4 sets.
MTS row: 40 x 20, 4 sets.
Back lat raise: 30 x 20, 4 sets.
Ab crunch: 60 x 15, 3 sets.

20 min elliptical.

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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 5/20/15 at 7:59pm
Last night: 30 min bike, 30 min elliptical

Tonight: the same.

Being very strict with the calorie and carb intake. Trying to drive my blood glucose, A1C, and break the 210 barrier on my weight.

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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 5/21/15 at 6:25pm
Elliptical 10 min warm-up

Light on the legs due to knee inflammation

Quads: 70 x 20, 4 sets.
Hams: 80 x 20, 4 sets.
Leg Press: 90 x 20, 4 sets.
Upper abs: 90 x 15, 4 sets.



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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 5/31/15 at 6:00pm
First day back after a very nasty head cold.

No energy at all. Did some light chest presses and 30 min on the elliptical.

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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 6/01/15 at 5:39pm
Took a claritan today. felt better.

10 min elliptical.
Chest Press; 60 x 20, 75 x 20, 90 x 20 (2 sets).
Pec Fly: 85 x 20 (2 sets), 100 x 20 (2 sets).
Seated Dip: 80 x 20 (2 sets), 95 x 20 (2 sets).
Ab crunches: 60 x 15 (4 sets).
20 min elliptical.




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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 6/03/15 at 12:55pm
From 6/2

Light leg workout since first in two weeks.

15 min elliptical warm-up.
Quads: 70 x 20, 4 sets.
Hamstrings 75 x 20, 4 sets.
Leg Press: 90 x 20, 4 sets.

From 6/3.
My right achilles is a little tender. Ibuprofen and iced it. Repeat.

10 min elliptical warm-up
Lat Pulls: Inner 80 x 20, 4 sets; Outer 75 x 20, 4 sets
Lat Raise: 80 x 20, 4 sets
Seated Dip. 80 x 20, 4 sets
Upper Abs: 90 x 15, 4 sets
20 min elliptical

Achilles is OK. Iced it just in case.

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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 6/04/15 at 11:28am
Stopped in at the gym at work during lunch.

Did Left and Right Squat Bicep Dumbbell Curls.

30 x 5, 35 x 5, 40 x 5. 2 sets each.

Could also do a few 35 and 40 lb standard bicep curls. When I started lifting more seriously a couple months back I couldn't do a single 35 or 40 lb curl.

Getting stronger.



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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 6/05/15 at 7:27pm
10 min elliptical warm-up

Tricep Pushdown. 22.5 x 15, 4 sets
Overhead Tricep: 17.5 x 15, 4 sets
Int & Ext Rotations: 7.5 x 15, 4 sets
Shrugs: 45 x 15, 4 sets.
MTS Tricep: 50 x 15, 4 sets.

Dips: 4 sets of 15
Jumping Jacks: 30 sec x 4
Squats: 30 sec x 4



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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 6/09/15 at 3:56pm
No leg work for 2-3 months. Partial Achilles tear.

10 min exercise bike.

Bicep curls 50 x 20, 4 sets.
Decline chest press 50 x 20, 4 sets.
Pec Fly: 85 x 20, 4 sets.

Russian twists & knee crunches 4 x 30 sec sets.

20 min exercise bike.



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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: TomLawrence
Date Posted: 6/10/15 at 7:50am
Originally posted by MrPeanut MrPeanut wrote:

No leg work for 2-3 months. Partial Achilles tear.


Ow!  Good luck with that, man.

Tom



-------------
Aim high. Stay hungry.


Posted By: MrPeanut
Date Posted: 6/10/15 at 3:48pm
Originally posted by TomLawrence TomLawrence wrote:


Originally posted by MrPeanut MrPeanut wrote:

No leg work for 2-3 months. Partial Achilles tear.


Ow!  Good luck with that, man.

Tom



Hell getting old.

Unfortunately Achilles tendon injuries are common in diabetics (me) because of circulatory and neuropathy issues.

I wasn't even working out. Did it mowing my lawn (pushing the mower up the hill in our yard).



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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: grasshopper
Date Posted: 6/10/15 at 9:03pm
I felt an achilles little pop stretching on a ladder out to change a light bulb once.  Scared the crap out of me.  Ended up healing quickly on its own but made me think about how I move and my flexibility getting worse and worse as I get older...lol  Good luck with recovery and heal up fast!

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"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)


Posted By: MrPeanut
Date Posted: 6/14/15 at 10:36am
Took a couple days off to stay off my feet.

Exercise Bike 30 min. Neutral position to eliminate Achilles stretch.

Tricep Pushdown: 32.5 x 15, 4 sets.
Overhead Tricep: 17.5 x 15, 4 sets.
MTS Tricep: 50 x 15, 4 sets.

Int Shoulder Rotations: 9 x 15, 4 sets.
Ext Shoulder Rotations: 7.5 x 15, 4 sets.

Shrugs: 45 x 15, 4 sets.



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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 6/15/15 at 7:12pm
Exercise Bike 30 min

Bicep Curls: 50 x 20, 4 sets.
Vertical Chest Press: 65 x 20, 4 sets
Pec Fly: 85 x 20, 4 sets.
Upper Abs: 90 x 15, 3 sets.

RICE for the Achilles rupture.



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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 6/21/15 at 8:08pm
Still working out 3 times a week.

Going to take a break from logging since I can't throw.

Waiting to see how the Achilles does.

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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 7/17/15 at 7:41am
Haven't posted an update in a while.

No surgery required on the Achilles. Interstitial tear, 16-20 week recovery, 6 weeks into it. Sucks getting old.

Still lifting 3 times per week. Getting stronger.



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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: TomLawrence
Date Posted: 7/17/15 at 9:48am
Good news Chris!

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Aim high. Stay hungry.


Posted By: MrPeanut
Date Posted: 7/17/15 at 7:57pm
Originally posted by TomLawrence TomLawrence wrote:

Good news Chris!


I'll have to be careful with it.

Out for the season, but I'll be back next year.

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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 8/17/15 at 7:48pm
Just started working the legs again. Wearing heel lifts and an Achilles support.

1. Stretching.
2. Elliptical keeping my foot flat, 10 min.

1. Quads 50 x 20, 4 sets.
2. Hams 50 x 20, 4 sets.
3. Leg Presses 50 x 20, 4 sets.
4. Hip Ab and Ad 80 x 20, 4 sets.
5. Ab crunches, 70 x 15, 4 sets.


I've been doing my upper body all along and getting stronger.



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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 9/04/15 at 6:22pm
Just finished my second week of physical therapy for my Achilles.

Its also known as legalized medical torture.

Having that scraper run up and down the tendon to break up the scar tissue is nothing short of agony.



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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 9/28/15 at 8:07pm
Finished the 4th week of physical therapy.

I have 12 degrees of flexion back. The scar tissue has been significantly reduced down to a much smaller lump. The tendon scraper pain has been reduced from sheer agony to merely crying like a 10 year old girl.

The plantar fasciitis splint I wear at night helps with the stiffness, especially in the morning. It can interrupt my sleep, as keeping my foot at a right angle while sleeping is not natural.

A big challenge is putting muscle back on my calf since I had some atrophy after 2 months in a long cam walker. Still can't do right legged calf raises without assist from the left leg.

No pain on doing the elliptical for cardio.





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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 10/25/15 at 4:07pm
Mrs. Peanut and I got back from our vacation in Italy. It was a canned tour which averaged 15,000 steps every other day.

I finished physical therapy the week before we left.

Very slowly working the legs back to weight lifting condition.

10 min elliptical.

Quads: 65 x 20, 4 sets.
Hams: 60 x 20, 4 sets,
Presses: 70 x 20, 4 sets.
Hip Adductor: 80 x 20, 4 sets.
Hip Abductor: 95 x 20, 4 sets.

Calf Presses 20 x 15, 4 sets (Yes, that's right, only 20 lbs. This will take a long time. The only presses I have done since the Achilles tear were my own body weight)

Ab crunches: 110 x 15, 4 sets.
Torso Rotations: 110 x 15, 4 sets.

Yard work in the afternoon.

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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 11/23/15 at 9:12pm
Haven't logged for a while.

Getting stronger. Working out 3 times a week, twice with a trainer. Have it divided up rotating chest and biceps, legs, back, and triceps. Do abs every workout. They are coming through. Tonight was with the trainer

Achilles is slowly getting better. Too slowly for me, but at 57 what can I expect.

10 min elliptical warm-up.

Chest Presses 75 x 20, 4 sets
Bicep curls 65 x 20, 4 sets
Pec Fly 70 x 20, 4 sets
Ab crunches: 80 x 15, 4 sets
Torso Rotations: 110 x 15, 4 sets.
to
Elliptical 20 min.

I'll get out the 22 lb hammer Thanksgiving get a metric as I haven't thrown for a while.

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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 11/29/15 at 7:43pm
Nice Thanksgiving with Mrs. Peanut. Hope y'all had a good one.

I got the heavy hammer out and had a few 40 ft throws. I did 36 ft at my first games this last spring.

Progress.



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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 12/10/15 at 9:13am
Had a good day with the trainer Monday.

Did a lot of squat work.

50 lb zurcher squats in 4 sets of 20 plus forward and reverse lunge curls and press with barbells in 4 sets of 20. May seem like its not much but its the first time I've done many squats since my Achilles rupture back in June. My Achilles handled it well. Stretched out well prior to the workout and used the elliptical.

Last night was:

Bicep curls: 65 x 20, 4 sets.
Chest presses: 75 x 20, 4 sets.
Pec Flys; 70 x 20 4 sets.
Ab crunches; 70 x 20, 4 sets.



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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 12/29/15 at 9:16am
12/28

Moved up in weight for biceps and chest press:

Bicep curls: 70 x 20, 4 sets.
Chest presses: 80 x 20, 4 sets.
Pec Flys; 70 x 20 4 sets.
Ab crunches; manual-4 sets
30 min elliptical.

Slow but steady progress. One of these days I'll have to go back and see what I can do on the 10 rep sets. I suspect its gone up.

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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 12/31/15 at 12:20pm
12/30

Elliptical 20 min

Increased weight since last logged for legs. Continued progress on Achilles.

Quads: 80 x 20, 4 sets.
Hams: 75 x 20, 4 sets,
Presses: 110 x 20, 4 sets.
Calf Raises: 80 x 20, 4 sets.

Happy new Year Y'all.


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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 2/18/16 at 9:32am
Continue to get stronger.

I've started doing kettlebell squats with weights up to 45 lbs.

Last night was chest and biceps:
Bicep Curls: 75 x 20, 4 sets
Chest Press: 80 x 20 (1 set) then 90 x 20 (3 sets)
Pec Fly: 75 x 20, 4 sets
Seated Dips, 95 x 20, 4 sets
Ab Crunches: 80 x 20, 4 sets.

I do these on machines as I can't do free weights due to a previous neck injury and left arm issues.

Slow but steady progress.


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Even a broken old man can learn to throw a hammer. I ain't dead yet!


Posted By: MrPeanut
Date Posted: 6/28/16 at 10:02am
I haven't logged for a while.

Still working out religiously.

Just registered for the Covenanter Highland Games in PA scheduled for September.

On a side note, the wife and I got the kayak out for the first time this year. We missed kayaking last year because I was laid up with an Achilles rupture and couldn't walk.

I went to put on my life jacket. It fastened around my waist, but would not fasten around my chest. It turns out I've put 2-3 inches on my chest the last two years.

   

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Even a broken old man can learn to throw a hammer. I ain't dead yet!



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