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Duncan McCallum
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| Posted: 2/26/10 at 5:02am | IP Logged
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Dear Poser,
Please return Al Dargie at your earliest convenience.
No workout is a poser workout Al...the best workout is the one you do. For what it is worth, I am very proud of your effort. Keep going.
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Strength does not come from physical capacity. It comes from an indomitable will.
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AlDargie
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Posts: 1012
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| Posted: 3/04/10 at 5:35pm | IP Logged
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3/4/2010
Current body weight - 217
16lb hammer winds - 2 sets of 10 each direction.
Plate Twists - 45 2x20
Hang Cleans - 135 1x5, 145 1x5, 155 1x5, 165 1x5, 170 2x3
Over shoulder Tri ext - 50 2x10, 70 1x10
Caber Curl - 70 1x10, 90 1x10, 110 1x5
Front Squat - 135 1x5, 185 1x5, 225 1x5 (easing back into these after leg injury)
Now that our snow is gone, will check out throwing field tomorrow for possible throwing this weekend.
__________________
Dyin' ain't much of a living, boy. - Outlaw Josey Wales
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thegnome
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| Posted: 3/04/10 at 6:19pm | IP Logged
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AlDargie wrote:
Now that our snow is gone, will check out throwing field tomorrow for possible throwing this weekend.
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I was thinking the same thing. Probably lose the weights in the mud.
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Andrew G
"Any woman that would be interested in you, is obviously no threat to me." - Mrs.G
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AlDargie
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| Posted: 3/07/10 at 1:17pm | IP Logged
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Sun shining, 60 degrees in Southern Maine, loving the weather.
3/6/2010
4 hours of lawn work, raking and hauling. Of course I did finish this workout in my adirondack chair taking in the late afternoon sun with a beer or two.
3/7/2010
Few hours of cutting and splitting wood. Hiked with the fam up to the top of our local mountain to take in the sites and enjoy another beautiful day.
Re-acquainted myself with my stones. Took a half dozen throws two handed from each direction. 6 or so throws from braemar and then another 6 or so with my 23lb stone.
Hammer winds with light hammer - 2 sets of 10 from each direction.
WOB - few easy tosses with each hand. Ground a little squishey still for good footing.
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Dyin' ain't much of a living, boy. - Outlaw Josey Wales
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AlDargie
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| Posted: 3/08/10 at 6:39pm | IP Logged
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3/8/2010
Nothing fancy, but good working sets.
Ab Wheelies - 2 sets of 10
Wide grip pull down - 60 1x10, 80 1x10, 110 1x10, 140 2x10
Push Press - 135 1x5, 155 1x5, 165 3x5
Deads - 165 1x5, 225 1x5, 275 1x5, 315 3x5
Cool down and stretch.
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Dyin' ain't much of a living, boy. - Outlaw Josey Wales
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AlDargie
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| Posted: 3/11/10 at 5:53pm | IP Logged
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Wow, in just a few days you are at the bottom of the logs pile.
3/10/2010
3-4 mile run/walk in the woods with Deb & the dog.
Little wood cutting in the woods.
3/11/2010
Russian Twists - 25 lbs 2 sets of 20
Over shoulder tri ext. each side- 50 1x10, 70 1x10, 90 1x5
Zercher Squats - 135 1x5, 185 1x5, 225 3x5, 245 1x5
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Dyin' ain't much of a living, boy. - Outlaw Josey Wales
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MJurkoic
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| Posted: 3/12/10 at 6:29am | IP Logged
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Very solid, Al. Are you shooting for a part in Ironman 3?
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She had me at "Get Lost!"
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AlDargie
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| Posted: 3/12/10 at 6:37am | IP Logged
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MJurkoic wrote:
| Very solid, Al. Are you shooting for a part in Ironman 3? |
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What do you mean by a part? I am Iron Man. Haven't you ever wondered why you can hear Black Sabbath playing whenever I'm around?
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Dyin' ain't much of a living, boy. - Outlaw Josey Wales
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MJurkoic
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| Posted: 3/12/10 at 7:04am | IP Logged
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That answers a lot of questions!
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thegnome
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| Posted: 3/12/10 at 7:13am | IP Logged
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Andrew G
"Any woman that would be interested in you, is obviously no threat to me." - Mrs.G
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Duncan McCallum
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| Posted: 3/12/10 at 7:45am | IP Logged
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Get Some Al!!!
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AlDargie
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| Posted: 3/13/10 at 1:56pm | IP Logged
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3/13/2010
3-4 mile woods walk with #2 daughter and the dog.
Light hammer winds - 3 sets of 10 each direction. Feeling good with these. Hoping for actual throwing this upcoming week.
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Dyin' ain't much of a living, boy. - Outlaw Josey Wales
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AlDargie
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| Posted: 3/14/10 at 4:26pm | IP Logged
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3/14/2010
Good weather day if you're a duck. No outside stuff today
Shoulder and fully body warm up.
Cable machine wood chop (each side) 50 1x10, 80 1x10
Bench inverted pushups - 4 sets of 10
Chin ups - I'm trying. Won't publish amount due to pitiful numbers.
Rack deads, bar at knee height, wide grip - 135 1x10, 185 1x5, 225 1x5, 275 1x5, 315 1x5, 365 3x5.
Pinch grip with cement block (3.5x7.5x16) - 2 sets of 20 sec w/ each hand.
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Dyin' ain't much of a living, boy. - Outlaw Josey Wales
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AlDargie
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| Posted: 3/16/10 at 6:14pm | IP Logged
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3/16/2010
Light day, saving legs for 3 days of skiing.
2-3 mile walk in the woods with the dog.
Forearm work
Sing arm cable pull downs, front & each side - 20 1x10, 30 1x10, 40 1x10
Weighted stepups, 14" step - 45 2 sets of 10 each leg.
Plate twists - 45 2 sets of 20
Power clean - 135 1x5, 155 1x5, 175 3x5
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Dyin' ain't much of a living, boy. - Outlaw Josey Wales
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AlDargie
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| Posted: 3/23/10 at 5:53pm | IP Logged
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3/23/2010
Not much time today so just Deads from the normal floor position.
175 5x1, 225 5x1, 295 5x1, 365 5x3
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Dyin' ain't much of a living, boy. - Outlaw Josey Wales
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AlDargie
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| Posted: 3/25/10 at 3:19pm | IP Logged
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3/25/2010
Basic kettle workout
3 sets of 10 hammer winds each direction.
Couple of WOB throws with each arm.
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Dyin' ain't much of a living, boy. - Outlaw Josey Wales
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AlDargie
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| Posted: 3/29/10 at 7:45pm | IP Logged
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3/29/2010
Not very motivated for a work out. I think the almost constant rain is
downing me. Pushed forward regardless.
Ab Wheelies - 2 sets of 10
DB Row - 60 5x2
Over Should Tri ext/push - 50 1x10, 70 1x10, 90 1x10
Incline Bench - 135 5x2, 155 5x3, 175 3x1
Front Squat - 135 5x2, 175 5x1, 225 5x2
Stretching
Done
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Dyin' ain't much of a living, boy. - Outlaw Josey Wales
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AlDargie
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| Posted: 4/01/10 at 4:14pm | IP Logged
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4/1/2010
Hang Cleans - 135 5x2, 155 5x1, 175 5x1, 185 3x1
Front Squat - 135 5x1, 175 5x1, 225 5x2, 245 3x1
Hammer winds, 3x10 each side
Braemar w/ 18lb stone
Overhead shot with 18, 22 and 28 lb stones.
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Dyin' ain't much of a living, boy. - Outlaw Josey Wales
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AlDargie
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| Posted: 4/05/10 at 1:34pm | IP Logged
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4/5/2010
Throwing day
Not really going for max distance, trying to find the groove.
Threw lwfd, hwfd, and light hammer.
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Dyin' ain't much of a living, boy. - Outlaw Josey Wales
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AlDargie
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| Posted: 4/06/10 at 6:10pm | IP Logged
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4/6/2010
quick n fast workout
Power Clean/push press combo - 135 5x2, 155 5x2
Deads - 135 5x1, 155 5x1, 225 5x3
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Dyin' ain't much of a living, boy. - Outlaw Josey Wales
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thegnome
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| Posted: 4/06/10 at 7:01pm | IP Logged
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Hey quick and fast workouts can be the best. No messing around.
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Andrew G
"Any woman that would be interested in you, is obviously no threat to me." - Mrs.G
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AlDargie
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4/7/2010
Sheaf & Wob
4/8/2010
Lwfd and light hammer.
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Dyin' ain't much of a living, boy. - Outlaw Josey Wales
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AlDargie
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| Posted: 4/09/10 at 3:31pm | IP Logged
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4/9/2010
2 handed kb swing - 1 set of 10 @ 60lbs
Push Press - 135 5x1, 155 5x1, 185 5x1, 190 5x1
Front Squat - 135 5x1, 155 5x1, 185 5x1, 225 5x1
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AlDargie
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4/12/2010
3 mile woods walk with Deb and the dog.
Throwing with Tony - Light hammer, Braemar, OS
Quick n dirty speed workout
Deads - 225 1x10, 275 1x10
Caber Curls - 70 1x10, 90 1x10
4/13/2010
2 mile walk
Throwing with Tony - Hammer Winds, HWFD, LWFD
24" Box jumps - 20
4/14/2010
4.5 mile walk with Deb and the dog
Light hammer winds - 50 each direction. Abs feeling these from the last two days.
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Dyin' ain't much of a living, boy. - Outlaw Josey Wales
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AlDargie
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4/17/2010
60 lb 2 handed KB swings - 2x10
Caber Curl - 70 1x10, 90 1x10, 110 2x5
Zerchers - 135 5x1, 185 5x1, 225 3x1, 265 3x1, 285 3x1
Lhammer winds - 2x10 each side (back is feeling it from the Z's)
Overhead shot - 10 tosses with 23lb stone
Braemar - 10 tosses with 18lb stone.
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Dyin' ain't much of a living, boy. - Outlaw Josey Wales
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AlDargie
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| Posted: 4/20/10 at 6:05pm | IP Logged
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4/20/2010
L Hammer winds - 50 each direction
Braemar stone w/ 23 lb stone 15-20.
4/22/2010
Wob - 10-15 tosses mixing it up with either hand.
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Dyin' ain't much of a living, boy. - Outlaw Josey Wales
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AlDargie
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| Posted: 4/24/10 at 4:49pm | IP Logged
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4/24/2010
About 3 hours of throwing with the Maine Mid Coast Crew. All events except sheaf.
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Dyin' ain't much of a living, boy. - Outlaw Josey Wales
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AlDargie
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| Posted: 4/26/10 at 5:48pm | IP Logged
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4/26/2010
Not much time tonight. A quick n fast workout
16lb hammer winds - 10 each direction
18.5 hammer winds - 10 each direction
push press - 135 3x5
snatch grip high pulls, knees to nipples - 135 3x5
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Dyin' ain't much of a living, boy. - Outlaw Josey Wales
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AlDargie
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4/29/2010
6 Wob throws with each hand
l hammer winds - 2 sets of 10 each direction. Really trying to work the legs to drive ball speed.
4/30/2010
L hammer winds - 2 sets of 10 each direction
H hammer winds - 2 sets of 10 each direction.
Wob
Overhead shot w/ 18lb stone - 6 tosses
Braemar with 18lb stone - 6-8 tosses.
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Dyin' ain't much of a living, boy. - Outlaw Josey Wales
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AlDargie
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5/1-5/2/2010
Hand turned soil in my raised beds and planted my vegetable garden.
Wheelbarrowed, spread and raked out 2 yards of topsoil.
Ok, not really training, but I am tired like I was training. Forgot I had some of those muscles.
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Dyin' ain't much of a living, boy. - Outlaw Josey Wales
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Nasgaweb Forum : Training Logs
Topic: TRAINING LOG: Al Dargie
