Another track day

I've run out of things to lift this week as I overdid it on my squat day and hit shoulders hard yesterday (not in terms of weight, but reps on cords), and my elbow is still too swollen to do much, so I opted for another day at the track.  I hadn't been outside to train for a while, so I went over to the high school for some low-impact running on the rubber-based field.  I logged just over 3 miles, the bulk of which came from suicides.  A football field suicide is 5 and back, 10 and back...and so on until 100 and back.  That is just over a mile if you do the whole field.  I tied the day up with some stretching and light cord work just to remind my upper-body it is still there.

I'm hoping my elbow will feel better by next week so I can go and hit some events with the guys.  I hear the stones calling me!

Thanks for reading!

Interval training day

Today was all about intervals.  This is great for cardio, and a good way for me to work in all my shoulder rehab/maintenance lifts.  These lifts are low impact and more about range of motion than anything else.  So today, I hit 5 minutes on the treadmill and then a round of shoulder lifts, and repeated until I hit 2.5 miles and 1,100 total shoulder reps.  The workout took about an hour, and I was able to keep my heart rate up the whole time!  Hoping to hit a solid back workout tomorrow, though no strain on my left elbow so will probably focus on rubber band work.

Thanks for reading!

I'm back...kind of!

My elbow still hurts but with a Rehband wrap on it isn't so bad, so I was able to do leg stuff today with some very light shoulder rehab motions.  Main focus was on squats and calves with a little bit of rubber band work.  It felt pretty good, overall, though a bit tight after some 10 days off.  I did everything without wraps and supports, with the exception of the elbows.  Here is the workout:

Wed	9/26/2012
Lift	Weight	Reps	Total Weight
Squat (Back), raw no supports	45	15	675
	135	8	1080
	225	5	1125
	275	4	1100
	295	4	1180
	315	4	1260
Calf raises	45	25	1125
	135	15	2025
	315	15	4725
	295	15	4425
	275	20	5500
burnout	225	25	5625
Shoulders (rehab work)	25	225	5625
Static bar stepping	225	25	5625
Hip Thrusts (forward burnout)	200	40	8000
Hip Thrusts (reverse burnout)	200	50	10000
Abs	60	120	7200
Day's total		66295	lbs
Cardio for 0.5 mi

A week of cardio

I've still got some swelling in my elbow.  It has subsided a bit, but not enough to have full range of motion, and definitely not enough to risk lifting with it.  I feel enough strain carrying my daughters to know better than to jump back into things yet!  My focus has stayed on cardio.  I logged 6 miles yesterday and another 6 today to bring my week total up to 14.  For a runner, that is a lazy week, but for a 300 pounder focusing on strength and power, 14 miles is bordering on ridiculous!  I try to shoot for 5 miles of cardio (running/walking combo, 1/3 multiple on bike) a week, and have been slightly under that for the year, so this week will help my annual average quite a bit. 

I did get in a lift on Monday and I helped some people move today which ought to count for something.  I also hit some abs, burnout calf raises (bar only) and burnout squat (bar only), so it wasn't a devastating week in terms of poundage.

Hopefully another day or so and my elbow will be in a position to get back to business.  In the meantime, after my 12 miles between today and yesterday, I'm looking forward to watching the Utes lose tonight and then a relaxing day off tomorrow! :)

Thanks for reading!

Swollen elbow

I way overdid things on Saturday/Monday and ended up with a swollen elbow holding some fluid.  It is coming down a bit, now, but for Tue/Wed I couldn't bend all the way.  As such, I thought it best to take it easy for a few days.  I did hit a bit of cardio yesterday, but had more work come up, and got caught short on that.  I'll try to work in some cardio and abs today if time allows as I'm starting to feel weak!  A few days off and the body just seems to slow down a little bit.  I probably won't lift again until next week.  Fortunately, the body does occasionally need a few days off to catch-up and rebuild, so this hiatus is probably not the worst thing in the world!

Strongman shoulder workout - speed focus

Thayne and I hit shoulders today and are extremely burned-out.  This is a great routine to work on speed and add some volume.  If you only ever lift heavy, it can be hard to add some of the size...if that is your end goal.  I'd like to add a bit of size in a few places as I continue to have my main focus on strength and staying healthy.

So with that, here is today's lift:

Mon	9/17/2012
Lift	Weight	Reps	Total Weight
Cord work for shoulders
Push-backs	25	50	1250
Pull-forwards	25	50	1250
Laterals-in	25	100	2500
Laterals-out	25	50	1250
Downward fly for upper back	25	50	1250
Dumbell work for shoulders
Lateral Raises (two types)	10	80	800
Front raises (3 types)	10	120	1200
Standing half-presses	45	40	1800
	45	30	1350
	45	20	900
burnout in 10s	45	40	1800
Bent rows	45	40	1800
	45	30	1350
	45	20	900
burnout in 15s	45	60	2700
Shurgs	45	40	1800
	45	30	1350
	45	20	900
burnout in 20s	45	80	3600
Day's total		29750	lbs

Gym day

I need an occasional day at the actual gym to hit some machines that just won't fit in the basement!  While not a weekly routine, I do like to do some leg curls, and triceps work on machines.  Today's workout took about 55 minutes as I didn't rest at all between sets and did more of a circuit training session to keep my heart rate up the whole time.  Here is the lift:

Sat	9/15/2012
Lift	Weight	Reps	Total Weight
Triceps extensions (rope)	100	15	1500
	150	12	1800
	200	10	2000
	200	10	2000
	200	10	2000
	200	10	2000
	200	10	2000
	150	12	1800
	100	15	1500
Lat pulls superset	100	100	10000
Pull through superset	100	100	10000
Thinker curls	50	24	1200
	50	24	1200
	50	24	1200
	50	20	1000
	50	20	1000
	50	20	1000
	50	24	1200
	50	24	1200
	50	24	1200
Hamstring curls	120	10	1200
	135	10	1350
	210	6	1260
	210	6	1260
	210	6	1260
	135	10	1350
	120	10	1200
Shoulder fly burnout	80	25	2000
Day's total		57680	lbs

Bench day - lockouts

I benched today with Thayne.  We focused on lockout work and some speed towards the end.  Last time we benched heavy I felt power generate in my shoulders but came up short on the way up otherwise I could do a lot more.  My triceps are just not where they should be...all in due time!!  SO today was all about strengthening my triceps and training the body to finish the bench motion, better.  Here is a video of our 9th - 11th sets...out of a total of 21!

Thur	9/13/2012
Lift	Weight	Reps	Total Weight
Bench warmup barbell	135	15	2025
Bench warmup dumbell	30	30	900
Lockout bench from 25%	225	6	1350
	245	4	980
	275	3	825
	295	3	885
	315	3	945
Lockout bench from 50%	295	4	1180
	315	4	1260
	335	3	1005
	355	2	710
	375	2	750
95% of max	395	1	395
Lockout bench with 5 sec holds	135	12	1620
	135	12	1620
	135	12	1620
	135	12	1620
	135	12	1620
Burnout with band resistance (50%)	150	30	4500
25%	150	30	4500
full	150	30	4500
Abs	60	90	5400
Day's total		40210	lbs

A tribute to Bill Kazmaier

I was perusing some of Bill Kazmaier's old workouts and adapted one that he apparently used to do on a regular basis.  I subbed a few things based on the equipment I had, and had to guess on the weights.  On the squat and deadlift portion we went for about 50% of max and then tried to keep to medium/heavy weights for the other lifts.  This took well over 90 minutes with very little rest in between sets, so I'm pretty beat and Thayne walked away somewhat gingerly, too!  This is a very solid workout to hit legs and mid/lower back with some bicep focus, as well.  There is enough shoulders, too, to consider this a full-body day.  Tomorrow will definitely be a day off!!!

Here is the workout:

Tue	9/11/2012
Lift	Weight	Reps	Total Weight
Back squat	135	15	2025
	275	10	2750
	275	10	2750
	275	10	2750
	275	10	2750
Deadlift	275	10	2750
	275	10	2750
Shrugs	135	30	4050
	135	30	4050
	315	15	4725
	315	15	4725
Seated hammer curls	40	24	960
	40	24	960
	40	24	960
	40	24	960
Rolling thunder	100	20	2000
	100	20	2000
	100	20	2000
Bench rows	100	20	2000
	100	20	2000
	100	20	2000
Leg extensions (burnout)	75	40	3000
Leg kick-backs (burnout)	75	40	3000
Calf raises	315	15	4725
	315	15	4725
	315	15	4725
Chin-ups to failure	300	6	1800
	300	6	1800
	300	10	3000
Day's total		78690	lbs

Atlas stone lift

I haven't had a good post for a few days now, and apologize for that.  Thayne and I hit mainly back today with some new and innovative lifts.  We also played with the Atlas Stone.  Last time I tried to pull it, I had a lot of trouble with nothing on my hands to grip.  This time we tried wrapping tape, inside out, and it seemed to do the trick.  Here is a pic of me lifting the stone, followed by a video:

And of course, the lift:

Monday	9/10/2012
Lift	Weight	Reps	Total Weight
Shoulders (cord work)	25	160	4000
Deadlift Lockouts (bands)	150	20	3000
	200	20	4000
Pin-grip deadlift	100	6	600
	100	6	600
Atlas stone lift	260	2	1000
Lat pulldowns	200	10	2000
	200	15	3000
	200	15	3000
Deadlift from the knees	135	15	2025
	135	15	2025
	135	15	2025
Curls to burnout	35	40	1400
	35	50	1750
Abs	60	75	4500
Day's total		34925	lbs