some dead legs...

Deads:

225x10
275x10
325x5
375x5
425x2
475x failed and slighty pulled my groin


leg ext:

50x10x2
100x10x2
150x10x2
200x10


ham curls: 

50x20x2
75x10x2
100x5x2


standing calf raises:

body weight x30x3
125x20
225x10
275x10
325x10


not satisfied but know its due to pulled groin.

will ice and hope it doesnt throw me off my upward travel.....

throwing my loads

HG training:

Breamar Stone: 26 feet 7 inches

Open Stone: 35 feet

Heavy Hammer: 22lb   62 feet 10 inches

Light Hammer: 16 lb  72 feet 5 inches (thinking I blew my wad on heavy)

Heavy Weight for Distance: 56 lb  21 feet 11 inches (very happy)

Seinor Masters Heavy Weight for Distance: 35 lb  36 feet 3 inches

Light Weight for Distance: 28 lb  48 feet

overall i am happy with today. Need to keep focus on getting all the way around on my second spin so I can drive that rip all the way through to the trig.

cals are what evs today lol

back, lats and bro-ceps

good mornings:

75x10
125x10
175x5
200x5
225x5

reverse grip rows:

75x20
100x10
125x10
150x10
175x8
200x6
225x4

body weight pull ups:
fail........zip zilch nada

lat pull downs:

150x5x3
175x5x2
200x5

dumbell curls:

35x12x2
45x10x2
55x5x2

bent side raises:

25x10x2
35x10x2
45x8x2

dumbell rows:

75x10
85x8
95x6

hammer curls:

55x10x2
65x10x2


wanted to do more but the temp in my garage was about 103 and I started to feel sick ....bleh

cals around 3400 today.

pressing crap, pushing loads and shruging off the pain

bench:

125x10
150x10
175x5
200x5
225x5
250x5
275x1

over head press:

75x10
100x10
125x5
150x5
175x2

bench flys:

25x10x2
35x10x3

push downs:

75x12x2
75x8x2
95x6x2

side raises:

25x10x2
35x10x2
45x10

shrugs:

225x20
250x20
275x10
325x10
375x10
425x10
475x10 (killer)

My hands are killing me from the shrugs. Maybe I will break out my straps next time to save my skin.

no prs tonight, Just work and happy with it. Would prob have kept going but the temp in my garage was about 105 and its just damm hot to go longer than an hour......

lower calories today. prob around 3200 

crane work and piston jack training.

Deads:
175x10
225x10
275x10
325x5
375x4
425x2 (was new pr until....)
450x1(new max)


Squats:
BW x 10 x 2
125 x 10
175 x 8
225x5
275x3
325x3
350x1 (new max)


short and sweet for tonight as I only planned on stuffing my face and catching some ZZZZZ but felt too lazy lol

cals around 3500

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pulling things and other stuff like...like....zzzzzzzzzzzzzzzzzzzzzzzzzz.....

light shoulder press:
75x10
100x10
125x5x2
150x3x2

Good morning:
75x12
100x10
125x8
150x6
175x4
200x4


high rows:
75x10
100x10
125x10

high pulls:
150x8
175x6
200x4


Reverse grip rows:
75x20
100x15
125x10
150x8
175x6
200x4
225x4

Barbell shrugs:

275x20
325x20
375x10
425x10


Dumbell Rows:
75x10
85x10
95x10
105x10

Dumbell curls (i.e sleepy time)
35x10x3
45x10x2


feel pretty good. nice and tired so im gonna sleep pretty good tonight haha

cals around 4000 today

pressing stuff and other pushy things

Bench:
75x20
125x15
175x5
225x5
275x1x3 (king of singles tonight haha)
250x3x3
225x5x3


Push downs:
50x15
75x10
100x5x2
75x10
50x15


Bench flys:
25x10
35x10
45x10x2
35x10
25x10


Skull crushers:
60x10
70x10
80x10
90x10


barbell push ups:
10x2 for cool down

Feel mighty good about tonight.
Think I might have a 3 bill bench in the next month or less :)

cals today around 3600 which is low considering I have been eating about 400 more usually.....

learning to be a human crane and other piston jack work......

Deads: (first time in over two months)
125x15
175x15
225x5
275x5
325x3
375x3
425x1 (new max)

Squats:

75x10
125x10
175x5
225x5
275x5
325x2

Standing calf raises:
body weight x 30x 3
225x20
275x20
325x20

stiff leg dead lifts:

100x10
125x10
150x10
175x5

I am so totally trashed. Felt like I could have done another rep on 425 deads but my erectors are screaming at me. note to self, need to get ass dipped deeper on the pull.....

Cals around 3800 planned for today

chucking loads.

Highland games training.

Braemar Stone: 28 feet

Open Stone: 32 feet

Heavy Weight for Distance (56 lbs): 21 feet

Seinor Masters Heavy Weight for distance(34.5 lbs) 39 feet

Light Weight for Distance (28 lbs) 49 feet

Heavy Hammer (22 lbs) 61 feet

Light Hammer (16 lbs) 72 feet

feeling pretty beat up from my shoulder workout last night which is prob why my throw were not as good as I wanted but oh well. Price we pay for greatness right haha!

cals today? too many to count lol

putting my shoulder into it.

Overhead press:

50x20
75x10
100x5
125x5
125x5
175x4 (new pr)


High rows:

50x10x2
75x10x2
100x10x2

High pulls:

125x5x2
150x5x2
175x5x2
200x5


Barbell shrugs:

225x15
275x15
325x15
375x15
425x15


feeling good about it. My erectors are fried from last night so looks like its vitamin I tonight as they are throbbing like hell....

Cals today around 4k

Basic back. Short and sweet.

Good mornings:

50x20
75x10
100x5
125x5
150x5
175x5
200x5
225x3
250x3
275x3x2 (ugly but hit what I needed to hit)
300x3x2 (same but felt like my spine was going to snap lol)


DB rows:
60x10
70x10
80x8
90x6
100x4

reverse grip rows:

100x10
150x10
175x10
200x10


feeling good about it. Wish I could have pushed more but taking it easy because I think its cathcing up to me...
cals about 3800 today

press fail

bench:

75x20
100x15
125x10
175x5
225x5
250x2x2
225x3x3


bench flys:

30x10x2
40x5x2

push downs:

50x10
75x10
100x5x2




feeling pretty damm run down. Dont know what is wrong but except to little cals yesterday....

shoulder suckage....

I dont know what happened but I ran out of steam 75 % through....

strict overhead press:

50x20
75x10
100x8
125x6
150x4
175x2 (new pr)
150x5x2
125x8x2

High Rows:

50x15
75x15
100x10
125x10


Barbell Shrugs:

225x15
275x15
325x10
375x8
425x6

was setting up to do side raises and then high pulls but I just lost all energy.

Cals around 3000 for today. I just think I have over trained this week and my body is telling me to rest. Tomorrow is a off day. Gonna stuff my face and relax. haha

learning to walk again....

one word, legs.
basic, simple, f-d my sh*t up....

squats:
body weight x 20
Bar x 10 x 2
75x10
125x10
175x5
225x5
275x5
325x2 (new pr)
300x3
275x3

Ham Curls:
25x20
50x10
75x8
100x6
125x4
100x6
75x8
50x10x2


Leg Extentions:

75x10
100x10
125x8
150x6
175x4
200x4
225x3x2
200x6
175x6
150x8


Standing Calf Raises:

body weight x 20x3
125x20
175x15
225x15
275x15
was gonna go for 325 but my right calf cramped up on me right when I started the set of 325....called it a day there...

Cals for today are prob gonna end up at 3800. Feeling pretty good and full of energy. I hope this keeps up as I do have to say I like seeing the gains haha

Throwing stuff.....

Highland games training.

Braemar Stone: 27 feet 4 inches

Open Stone: 33 feet 5 inches

Heavy Weight for Distance (56 lbs): 21 feet 10 inches

Seinor Masters Heavy Weight for distance(34.5 lbs) 38 feet 3 inches

Light Weight for Distance (28 lbs) 48 feet 8 inches

Heavy Hammer (22 lbs) 57 feet 6 inches

Light Hammer (16 lbs) 76 feet 8 inches


feel pretty dained.  Need to dial form in bad....time and work will do that lol

Cals today light. Prob will top out at 3k.....

basic back and biceps

was going to shoot for a leg day but have changed things up so legs are sunday after throwing saturday so it doesnt mess up HG training.

bent side raises:
25x10x2
35x10x2
45x10x2

DB rows:
55x10
65x10
75x10
85x10
95x10

Good Mornings:
75x10
100x10
125x10
150x8
175x6
200x4
225x4
250x3
275x3

reverse grip rows:
100x20
125x15
150x10
175x8
200x6

DB curls:
35x10x2
45x8x2
55x6x2
65x4x2
25x10x3

Cals at around 4k today. Feeling pretty good save for the allergies.

chest day....

went for my max tonight and got it.

bench press:
70x20
100x10
125x5
150x5
175x5
200x5
225x5
250x2
275x1 (max)
250x3
250x1
225x3x3
200x3x3


Push Downs:
50x10
70x10
80x10
90x10
100x5
90x5
80x5
70x10x2
50x10x3


Bench Flys:
20x10x2
30x10x2
40x10x2


Behind the head tri extentions
25x10x2
35x10x2
25x10


Pushups x 20 x 3 sets

feeling pretty strong and I should considering my cals for today were about 4200 haha

just a big ol lazy shoulder day....

Did big volume on a few exercises due to feeling like crap balls.

Strict shoulder press:
Bar (25lbs) x 20
50 x 15
75 x 10
100 x 10
125 x 5
150 x 5
175 x 1 x 2
150 x 5
125 x 8
100 x 10
75 x 20
50 x 20

Barbell shrugs:

125 x 20
175 x 20
225 x 20
275 x 10
325 x 10
375 x 10
325 x 10
275 x 10
225 x 20
175 x 20
125 x 25 x 2

DB Side raises:

15 x 10
25 x 10
35 x 10
45 x 5 x 5

Was going to do more but ran out of steam in my hot garage. The above took me about 40 min with minimal rests between sets.

Calories are between 3800 and 4000 daily and currently maintaining at 270 bw ...

Hope the crappiness I am feeling is just allergies and not a cold....

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Simply legs......

Squats:

Body Weight x 10 x 2

Bar x 10 x 2

75 x 10

125 x 10

175 x 8

225 x 5

275 x 5

325 x 1

300 x 2

275 x 3

225 x 5

175 x 10


Hamstring Curls:

50 x 20

62.5 x 15

75 x 10

87.5 x 10

100 x 10


Leg Extentions:

75 x 10 x 2

100 x 10 x 2

125 x 10

150 x 10


Standing Calf Raises:

225 x 15

275 x 15

325 x 15

375 x 15

Body Weight x 30 x 3