A Tale of Throwing Iron and Woe by Evo

tonymcclellan said:
body pump? neg rep for you lol
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No way...the chicks in that class are hawt.
 
Fri 6/13/08

I just wasn't feeling it today. I'm assuming it's the mind numbing experience of being locked up for 12 hours deliberating.

A)zercher squat:135X3, 185X3, 225X3, 275X3, 315X3, 370X3
B)1 legged leg press:180X12, 12, 12
C)cable pullthroughs:240X12, 12, 12
D)calves and abs

E)2000 meter rowing
 
Mon 6/16

A)bench:135X12, 190X5, 240X5, 260X5, 270X5
B)seated db shoulder press:40sX20, 15

C1)Chins:BW+10X10, 8, BWX8
C2)scarecrows:45 a sideX8, 40 a sideX8, 30 a sideX10

D1)db shrugs:100sX12, 12, 10
D2)bicep stuff:3 drop sets

Hopefully the rain will hold out and we'll get to throw tomorrow. 5 days till Stillwater competition-Tulsa vs OKC vs Texas
 
Tues 6/17
A)Jump squats:65X3X3
B)speed deads:255X3X3
C)bulg squats w/front foot elevated:55sX12, 12, 50sX12

D1)back ext:BW+80X8, 8, 8
D2)cable crunch:150X12, 12, 12
D3)calves

45 minutes swimming
 
6/19 Thurs

A) flat db press:90sX12, 9, 80sX8

B1) chins: BWX11, 9, 8
B2) seated db PCs:30sX8, 25sX10, 9
B3) db lat raises+ext rotations:25sX10, 8, 8

C1)db shrugs: 100sX12X3
C2)biceps: 3 drop sets
C3)triceps: 3 sets

3 hours walking at zoo
 
what are your stats? Height, weight, bodyfat, measurements?

Why don't you add some weight on your chins? You could probably add like 50 pds.

Oh, and what are your goals?
 
realworksuks said:
what are your stats? Height, weight, bodyfat, measurements?

Why don't you add some weight on your chins? You could probably add like 50 pds.

Oh, and what are your goals?
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I'm 5'8". I weighed in at 198 today at the doctors office. My bodyfat is somewhere between 10-12% The biggest reason I haven't added weight to my chins is I'm lazy and hate putting plates on and removing the belt and putting back on the belt and removing...etc. That and I'm trying to work in a specific rep range. Once I'm able to hit 12 for 3 sets with the 10lbs added, I'll up the weight.

Ohhhhh...my goals are pretty general in the weight room: Get stronger, add some quality hypertrophy. Competitive goals are to win a B class in the next year.
 
6/24/08 Tuesday
A)zercher squat:135X3, 190X3, 230X3, 280X3, 320X3, 375X3

B1)1 legged leg press:195X12X3
B2)calves:3 sets

C1)cable pullthroughs:250X12X3
C2)cable crunches:160X12X3

1000 meters rowing
 
6/25/08 Weds

A) Push press: 95X3, 140X3, 190X3, 210X3, 225X3
B) flat db bench: 75sX20, 13

C1)chins:BW+10X10, BWX10, 8
C2)scarecrows:40 a sideX11, 8, 7

D1) db shrugs:110X15, 12, 12
D2) bicep stuff: 3 drop sets
D3) triceps: 3 sets

scap push ups: 1 set
ext rotations: 1 set


Tonight=
1 hour and 15 min 6v6 outdoor soccer
 
evolution said:
I'm 5'8". I weighed in at 198 today at the doctors office. My bodyfat is somewhere between 10-12% The biggest reason I haven't added weight to my chins is I'm lazy and hate putting plates on and removing the belt and putting back on the belt and removing...etc. That and I'm trying to work in a specific rep range. Once I'm able to hit 12 for 3 sets with the 10lbs added, I'll up the weight.

Ohhhhh...my goals are pretty general in the weight room: Get stronger, add some quality hypertrophy. Competitive goals are to win a B class in the next year.
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Ic, thanks for responding, was JW.

What do you mean win a B class? Are you a competing bodybuilder?
 
realworksuks said:
Ic, thanks for responding, was JW.

What do you mean win a B class? Are you a competing bodybuilder?
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I'm a competitive Highland Games thrower. Think of the guys that wear kilts and throw the telephone poles. You go novice, C class, B class, A class, super A class, pro.
 
Missed logging in about 5 workouts.

Tues 7/15
-Throwing Day-
5 throws each:
Breamar, Open stone, HWD, LWD, heavy hammer, light hammer, caber, sheaf


Weds 7/16
AM
A)Good Mornings:135X5, 185X5, 205X5, 225X5, 245X5

B1)1 legged leg press:195X12X3
B2)cable crunches: 3 sets


PM
60 minutes outdoor 6v6 soccer
 
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