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ken crum
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« Reply #120 on: July 20, 2010, 02:10:12 AM » |
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7-19-10
seated front press (smith machine)- 95x15 135x10 155x10 185x10 225x10 185x10
close grip bench- 135x10 185x10 225x10 185x10 135x10
dumbell laterals- 25x10 30x10 35x10 30x10 25x10
tricep pushdowns- 70x10 80x10 80x10 70x10
dumbell curls- 30x10 35x10 35x10 30x10
pushdowns and curls were supersetted
incline situps- 3 sets x 20 reps
walked dog 20 mins
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Sleeping Dragon
Christ and Kilt
Hero Member
Karma: +8/-0
Posts: 923
Hell hath no fury at all....
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« Reply #121 on: July 20, 2010, 07:32:41 AM » |
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I like the walk the dog aspect of the workouts Ken! A good wind down!
7.19.10
Yard Work
7 x braemar, open, hwfd, lwfd, hh, lh, wob.
Swimming with my son for a little over 2 hrs. Trying to teach him how to dive without smacking his face. Almost there. Both of us were whipped from pulling up onto the platform out in the big pond/little lake. Gave me a good check on priorities. These kind of times are a fleeting. Gotta take them when I can get them! School starts in a month. They are growing too fast.
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Blessed be the LORD my strength which teacheth my hands to war, and my fingers to fight---Psalm 144:1 (John Shingler/Sleeping Dragon/Crazy Train/Wiley Speckle Throated Three Toed Yak)
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Brian Huntley
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« Reply #122 on: July 20, 2010, 08:22:45 AM » |
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good times.... that kind of quality time... once it is gone you can never get it back.... BTW...tell him he does not have to LOOK at the water... tell him it will be there FOR SURE...  |
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"If at first you don't succeed throw again... and again .... and again."
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jk7701
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« Reply #123 on: July 20, 2010, 09:45:41 AM » |
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7-17-10 (11:00-12:30)
Treadmill 15 min of intervals @ 4% incline (1.4 miles)
Single Leg Squats
70x10
120x10
Push Press
95x12
145x8
175x5
195x5
135x5
Speed Hang Cleans
135x10
Close Grip Flat Bench
135x15
225x15
Ab Work 15 min
Stretching 30 min
7-18-10 (10:30-12:30)
Junk day, just did random stuff
Seated Military Front Press
135x10
185x10
225x8
Barbell Shrugs (no belt or straps, normal grip)
135x10
225x10
315x5
405x5
495x5
DB Bent Over Rows (each arm)
75x10
95x10
115x10
Chin-Ups
BWx5 (two sets)
Ab Work 15 min
Stretching 30 min
Stationary Bike 35 min easy resistance
7-19-10 (6:45-9:00p.m.)
Throwing with a new guy, I had a few good throws, but was mostly teaching
Open 15
Braemar 10
HWFD 7
LWFD 7
Heavy Hammer 7
WOB 5
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Justin Kaye
"Where are you, you spongy, yellow, delicious bastards?"
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ken crum
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« Reply #124 on: July 20, 2010, 03:00:43 PM » |
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7-20-10
overhead stone throws- 4
braemar- 6
glide- 6
42wfd- 6
42wfh- 6
walked dog 20 mins
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jk7701
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« Reply #125 on: July 21, 2010, 08:31:21 AM » |
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7-21-10 (6-7am)
Deadlift
145x10
185x5
225x5
315x5
365x5
DB Flat Bench
75x5
85x5
95x5
105x5
115x5
Smith Machine Shrugs
160x10
205x5
255x5
295x5
385x5
BW Dips Medium Grip
BWx20
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Justin Kaye
"Where are you, you spongy, yellow, delicious bastards?"
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ken crum
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« Reply #126 on: July 22, 2010, 07:21:02 PM » |
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7-22-10 knee feeling a little sore / inflamed from throws practice.Decided not to squat. snatch grip high pulls- 95x6 135x6 185x6 225x6 185x6 135x6 reverse grip lat pulldowns- 120x8 150x8 180x8 210x8 barbell shrugs- 225x10 315x10 365x10 315x10 225x10 barbell curls- 95x8 135x6 135x2 Felt pull in left bicep on second rep.Stopped set. This is bicep that I tore before and was unable to have repaired. (Muscle tore from tendon). Ice and ant-inflammation meds. Will see if there is any bruising..might be a slight tear  . incline situps- 3 sets x 20 reps walked dog 23 mins |
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ken crum
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« Reply #127 on: July 26, 2010, 12:20:00 PM » |
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7-26-10 Was a small amount of bruising on inside of bicep. Will be back in gym on Tues. to see how it feels. Good thing it's not my throwing arm. |
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jk7701
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« Reply #128 on: July 26, 2010, 08:08:30 PM » |
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7-23-10 (6-7am)
SS of Skull Crusher / Bench Dips / Behind Head DB Extension
95x15 bwx15 65x15 (3 sets)
Standing Barbell Curls SS 3 grips per set (wide/normal/narrow)
75x21 (all grips combined)
65x21 (all grips combined)
55x21 (all grips combined)
Tricep Extension SS
V bar 90x15
straight bar 90x15
rope 90x15
Standing Bicep Curls SS (wide/narrow)
105x20 (grips combined)
Rope Caber Pulls
95x10
115x10
135x10
Standing Pose Curls
50x20
7-24-10
Competition Day
2 pr's and overall a good day for only one practice since my last competition, I'll fix that this time.
7-25-10
Rest and Relaxation
7-26-10 (6:30-8:30pm)
Throwing
8 WOB throws
8 HH with boots
8 LWFD Cast and Drosp
4 LWFD Single Spins
4 LWFD Double Spins
7 Braemar
10 open
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« Last Edit: July 26, 2010, 08:10:48 PM by jk7701 »
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Justin Kaye
"Where are you, you spongy, yellow, delicious bastards?"
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ken crum
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« Reply #129 on: July 27, 2010, 07:15:30 PM » |
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7-27-10
seated front press (smith machine)- 95x15 135x12 155x10 185x10 225x10 185x10 135x12
dumbell laterals- 20x12 30x10 40x10 30x10 20x12
close grip bench- 135x10 185x10 225x10 185x10 135x10
tricep pushdowns- 70x10 90x10 110x10 90x10 70x10
incline situps- 3 sets x 20 reps
arm felt good but trained relatively light.
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ken crum
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« Reply #130 on: July 30, 2010, 02:08:03 PM » |
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7-30-10
squat- 135x8 225x6 315x5 365x5 315x5 ..not feeling the squats today ..knee still a little sore
snatch grip high pulls- 95x5 135x5 185x5 225x5 185x5
dumbell rows- 130x5 145x5
hammer shrugs- 315x10 405x10 495x10
hammer curls- 30x6 40x6 50x6 60x6 bicep felt ok
calf raise- 3 sets x 20 reps
walked dog 23 mins
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Sleeping Dragon
Christ and Kilt
Hero Member
Karma: +8/-0
Posts: 923
Hell hath no fury at all....
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« Reply #131 on: August 03, 2010, 07:14:34 AM » |
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8.2.2010
Bench
2 x 225, 275, 300
1 x 325, 350
2 x 325
300 x 4,3,2,1
225 x 12,8
Tricep extensions curl bar
205 x 8
165 x 12
115 x 20
It's been a little bit. A great quick workout. Felt strong but no spotter so I erred on the side of caution. Humidity was
really bad. Cannot wait for the frost! I feel much stronger when it's cold out.
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Blessed be the LORD my strength which teacheth my hands to war, and my fingers to fight---Psalm 144:1 (John Shingler/Sleeping Dragon/Crazy Train/Wiley Speckle Throated Three Toed Yak)
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jk7701
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« Reply #132 on: August 03, 2010, 08:53:46 AM » |
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8-1-10
Foot feeling better but not 100%
9:30-2:00 Training with Jason, Brian, Kelly, and Katie in Perry, took our time, got lots of great tips and technique work.
4x Braemar, Open, HWFD, LWFD, Heavy Hammer
8-2-10
Foot @ 95% now its just felling sore, hope that will go away soon.
Training w/ Ken
5x WOB Pulls
10x HWFD (4 Cast & Drops)
6x LWFD
6x Braemar
6x Open
6x Heavy Hammer
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« Last Edit: August 03, 2010, 09:59:35 AM by Brian Huntley »
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Justin Kaye
"Where are you, you spongy, yellow, delicious bastards?"
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Brian Huntley
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« Reply #133 on: August 03, 2010, 10:59:20 AM » |
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Great training session... got LOTS to work on now!!
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"If at first you don't succeed throw again... and again .... and again."
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ken crum
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« Reply #134 on: August 03, 2010, 11:25:10 AM » |
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8-03-10
standing shoulder press- 95x6 135x6 155x6 185x5 185x5
close grip bench- 135x5 225x5 275x5 275x5
dumbell laterals- 30x6 40x6 50x6 50x6
tricep pushdowns- 65x10 80x10 95x10 120x10
machine crunches- 3 sets x 20 reps
walked dog 20 mins
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