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MrPeanut View Drop Down
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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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Post Options Post Options   Thanks (0) Thanks(0)   Quote dWood Quote  Post ReplyReply Direct Link To This Post 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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Post Options Post Options   Thanks (0) Thanks(0)   Quote MrPeanut Quote  Post ReplyReply Direct Link To This Post 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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Post Options Post Options   Thanks (0) Thanks(0)   Quote dWood Quote  Post ReplyReply Direct Link To This Post 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...
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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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Post Options Post Options   Thanks (0) Thanks(0)   Quote dWood Quote  Post ReplyReply Direct Link To This Post 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. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote MrPeanut Quote  Post ReplyReply Direct Link To This Post 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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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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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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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.


Edited by MrPeanut - 3/29/15 at 3:44pm
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Post Options Post Options   Thanks (0) Thanks(0)   Quote dWood Quote  Post ReplyReply Direct Link To This Post 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?
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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. :)



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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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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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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.

Edited by MrPeanut - 4/08/15 at 8:51am
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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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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.
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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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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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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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Post Options Post Options   Thanks (0) Thanks(0)   Quote MrPeanut Quote  Post ReplyReply Direct Link To This Post 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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AlDargie Quote  Post ReplyReply Direct Link To This Post Posted: 4/19/15 at 1:56pm
Good progress.
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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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MR PEANUT,have you tried throwing yet? distances? how does it feel? doing line drills?   good luck
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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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Good stuff/start some spinning
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Post Options Post Options   Thanks (0) Thanks(0)   Quote MrPeanut Quote  Post ReplyReply Direct Link To This Post 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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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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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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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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