Havent been posting but ive been training. its my finals at school so i dont have very much time.
2 nights ago i had a basketball game. we lost, so now our seasons over. overall i had a great time so im glad i did that.
last night i did a brief back workout
A) Chin Ups
- BW x 3
- BW + 25 x 2
- BW + 45 x 2
- BW + 70 x 1
- BW + 90 x 3- first to were perfect, last one there was strain, 135 x 3-4 Pull Ups
B) Cable rows with V-Box
- 100 lbs x 8
- 120 lbs x 8
- 150 lbs x 8
C) BB Underhand Rows
- 95 x 6
- 135 x 6
- 155 x 6
Overall good workout. felt my back working hard.
Today i went to the field and threw discus. it took me a while to get my legs warmed up. Im probably best off doing some shot put drills prior to discus because it will warm up my lower body.
I set a marker at about 170, because thats my goals by the end of the summer. i need about 20-30 feet to get there. i found that throwing my rubber disc is starting to feel better than throwing the wooden one, probably because the lip is smaller and im getting used better at throwing.
3 hours of sleep today. was very active today. i threw shot/discus for an hour each and then went to the gym.
I started with shot put. it felt awesome from a stand. it was leaving my hand great. I think my best was like 46 feet or so with the 12. with the 4k i threw 50 pretty consistently, with my furthest being like 53ish, give or take.
Discus wound up being awesome today. i think im getting a hang of getting “out and around” my right leg. i think i was throwing like 125 average with a best of 140+ probably. i want to note the following:
REALLY FOCUS ON CATCHING THE DISCUS BACK IN THE POWER POSITION (at the end of the throw)
when i emphasized this today i added distance to my throw quickly.
overall happy with my throwing sessions. they went well.
Had a good workout as well. decided i need to start cleaning again.
-1 clean to overhead press- bar x 5, 75 x 5, 95 x 3, 115 x 2
A) Hang Cleans
- 135 x 2
- 165 x 2
- 165 x 2
- 135 x 2
B) 1 Clean to overhead press- 2x8, 1x6 with 95 lbs.
C) DB Overhead press- 25 lbs x 10, 30 lbs x 8, 30 x 7?
D1) 3x12 reverse lateral raises -12.5 lb DB’s
D2) Swiss ball crunches- 25 lb plate- 2-3? sets 12
- i really felt these. i need to start incorporating ab work again.
on the overhead pressing my left arm was giving out before my right, probably due to fatigue from throwing.
8 hours of sleep. alot of exercising today. trying to get back to the beach bod
My traps were pretty sore today. my hip flexors felt a bit achey as well.
Woke up, 20 minute walk on tread mill- one mile.
Went to gym- had a low intensity workout
A) DB CUrls- 3x8 (25,30,35)
B) SHrugs- 5x8 (135,185,225,245,185)
C) BB Curls- 3/2?x6 (65,75,75)
After that, i went to the track and threw like 20 minutes of shot put. my elbow started to hurt, so i stopped. I threw discus for about 1 hour 40 minutes. it was so hot out. I threw a couple good ones. it didnt “feel” as smooth/good as yesterday.
Ill probably take tomorrow off. maybe do some high rep squats.
Happy father’s day to all!
8 hours of sleep. slept alot throughout the day trying to study. also ate alot. didnt do anything in terms of exercise. lower abs/lower back/traps all sore.
weighed in at 166.2 this morning. ive been eating really good lately so im not surprised i lost weight.
Ive been incredibly irritable lately. been getting really mad about stuff pretty much all day. probably from all this stress from these tests.
I ordered some shots and discs so they should be coming tomorrow. im really excited. if i feel all right ill definitely throw.
3 hours of sleep last night. studying for finals. took about a 3.5 hour nap from about 1-430ish today after school.
I got my new shots and discs. im so excited to use them. i think im gonna wait until im fresh to throw them, just so i have a good outing my first time throwing.
Short workout today. we lost power at the gym so i had to leave. still got in a decent amount of work.
A) Bench Press
- 95 lbs x 8
- 135 lbs x 5
- 165 lbs x 4
- 165 lbs x 4
- 165 lbs x 4
- 165 lbs x 4
- 145 lbs x 6
- 145 lbs x 6
All sets there was a bit of strain on the last rep. I really need to start benching with higher frequency, because i can tell im not “in the groove” with benching just 1x a week.
B) Dips
- BW x 6
- BW + 25 x 6
- BW + 25 x 5.5- strain for 6 but failed
B2) Weighted Sit ups
- 25 lb plate x 12- felt easier then last time i did these.
Overall a good workout. my triceps are getting hammered from this chest work. the thin parallel bars for dips certainly dont help. i feel the fat ones work my chest much more and are much easier on my wrists.
i plan on changing my schedule up a bit next monday. im gonna start hitting every muscle with more frequency opposed to just once a week. i feel this will lean me out much more than a one body part split will.
3-4 hours of sleep? last night. finals are a killer. got home and took a 4-5 hour nap. Im so excited to throw. im going to wait until im fresh. i really want to have a good session with my new implements. i also ordered wrist wraps and they should be coming tomorrow, so im excited to use them.
My chest is kinda sore today. not too bad though.
Had a pretty good workout. i must admit i hate body part splits. i really want to get back into just doing full body.
A) Chin Ups
- BW x 3
- BW + 25 x 2
- BW + 45 x 2
- BW + 70 x 2
- BW + 90 x 2
- BW + 105 x 1.5- first rep was good. second rep i held for a long strain about mid way.
- BW + 45 x 5
B) BB Rows
- 95 x 5
- 135 x 5
- 165 x 5
- 185 x 5
Focused on really pulling the bar off the ground with force. wanted to get a strong start off the bottom.
C) Cable Rows (2 with V-bar, 1 with straight)
- 110 lbs x 10
- 140 x 6, 120 x 3
- 90 x 10
I tried to keep my shoulders on these. i noticed on cable rows i tend to raise my traps. i need to keep them down.
Overall a good workout. i feel bad that im neglecting legs so much, but i dont want it to interfere with my throwing.
about 5-6 hours? of sleep last night, plus a nap today after school which felt like a whole nights sleep, but it was only 1.5 hours or so.
chest is still sore. back is a bit sore as well.
decided to take off today, and plan on throwing tomorrow. might change due to weather :(. im so excited to throw my new shots/discs and to use my new wrist wraps that came.
Tomorrows my last day of school. i can not wait until summer. i think im gonna go crazy with working out and stuff the next 2-3 months. heres what i plan on doing:
20 minutes fasted walk every morning
throwing 4-5 times a week
lifting 6+ times a week
i need to do some sprinting/speed work as well, so i better get on that. maybe ill make one of my lifting days a speed-emphasis session.
i also want to use my rings a lot this summer. i dont really know where i can use them though.
5? hours of sleep. schools finally over =) threw discus today. threw 2 1.6k to ever 1 2k. This is the first time im throwing a 2k and it isnt bad. it is much heavier so i can see im “muscling” the discus much more than with the 1.6.
Threw pretty well today. i think i PR’d at about 140 today. i am starting to get what it feels like to get “out and around” my right foot. i also see that when i get my right leg down the discus flies. i need to continue doing this. im beginning to see force rotationally on the discus as well. im starting to get a hang of it (i think). still a long way to go. im ready for the journey.
i also notice that pure chalk doesnt help much with a rubber and a wooden disc. i think it did help 2-4 throws AFTER i put it on, possibly cause when i touched my head the sweat made it more sticky. ill try it with my new metal one next time i throw.
7 hours of sleep. woke up did 1 mile in about 22 minutes. I also threw some shot today. i did about 12-15 stand throws in total (4-5 with the 4k, 12,16). did some form work, then i did about 1-2 glides.
They felt awesome today. my first throw with the 12 was 46 easy, and the 2nd one was even further. i focused on getting out of the back and putting the shot as fast as i could. This worked really well.
I only got in a few glides because it started to rain. i really wanted to throw today to. im thinking ill throw tomorrow or sunday, assuming the circle isnt wet.
I was going to work out but i didnt because my i-pod died and i know i wouldnt have had a good workout. One other reason was that i told some real bad news about a friend. it really upset me.
about 7 hours of sleep. did 1 mile on the treadmill before breakfast this morning in about 19.5 minutes.
Threw shot put as well. i think i threw for about 2 hours. my best was about 54.5/55 with the 4k and about 46.5 with the 12 lb. I also threw my 110mm 16 shot, mainly just from the stand. it feels great going from a smaller, heavier shot, to a larger, lighter one. I also used chalk and straps today and think that they definitely help.
worked out as well. it was a good workout overall. heres what i did
A1)BB Bench
- 95 x 5
- 135 x 3
- 165 x 3
- 185 x 1
- 185 x 1
- 185 x 1
- 185 x 1
the singles felt pretty good. i got them up quickly, with a little bit of strain on the last 2.
B) Squats
- 135 x 3
- 185 x 3
- 225 x 3
- 275 x 3
- 275 x 3
both sets felt pretty good. could have upped the weight but my left quad was very tight and i also hae empire state try outs in a couple of days.
C1) Pull Ups
- BW + 25 x 5
- BW + 45 x 5
- BW + 45 x 5
C2) Hanging Leg Raises
- BW x 16
- BW x 16?
about 8 hours of sleep. weighed in at 163 today. the weight im dropping is definitely fat. I can see im getting leaner every day. Probably because i dont eat anymore. My body isnt that sore, just my hamstrings.
about 20+ minute walk on treadmill for maybe a bit longer than a mile. i unplugged the thing that attaches to my shirt to it reset midway and i cover up the distance/time so i didnt know.
Threw a litttle discus today. I was kinda iffy about throwing because my hamstrings were very very sore. only like 10 tops. the wind SUCKED so bad. i threw one pretty far like 130+ but the wind was blowing my disc straight up into the air. i was throwing like 80 feet most the time.
Went to the gym and had a solid workout. heres what i did:
A1) DB Rows
- 75 x 3
- 90 x 3
- 105 x 3
- 105 x 3
- 115 x 3
A2) Military Press
- 75 x 5
- 95 x 3
- 115 x 3
- 115 x 3
- 115 x 3
felt comfortable with this weight for the pressing. ill stick to it and up reps next session.
B1) Lat Pull Down (used straps)
- 90 x 10
- 130 x 10
- 130 x 10
B2) DB Reverse Lunges
- 40 lbs x 9 each leg
- 50 lbs x 9 each leg- was out of breath big time on these.
C1) Pro-Sup Extensions (think thats what theyre called)
- 12 .5 lbs DB’s x 12
- same as above
C2) Swiss ball crunches
- 25 lb plate x 8
- 30 lb DB x about 6, then 6 more with the dumbell above my chest (like a serratus cruncH) and then a couple with a 25 lb plate
C3) External Rotations
- 5 lbs on pulley x 12 each arm
- 7.5 lbs x 12 each arm
D) Curls- 25 lbs db’s x 6, 1 set 10 reverse curls with 35 lb EZ bar (set weight) 35 lb Db’s x 6,
- really liked the reverse curls with the set weight.
7 hours of sleep. 20 minute walk before breakfast.
Good workout. didnt realize empire tryouts are tomorrow, otherwise i wouldnt have worked out.
A) Hang Cleans
- bar x a few, 95 x 3
- 115 x 3
- 135 x 3
- 165 x 1 miss, 2 sold
- 165 x 3
- 175 x 3
cleans went well. dont know why i missed that first rep with 165.
B) High Pulls
- 135 x 3
- 155 x 3
high pulls felt awkward. havent done them in a long long time.
C1) BB Rows
- 95 x 3
- 135 x 3
- 165 x 3
- 185 x 3
- 185 x 3
C2) DB Slight incline Press (bench on 1 notch higher incline than neutral)
- 40 x 6
- 50 x 6
- 60 x 6
- 70 x 6
felt strong doing these.
D1) Face Pulls
- 30/40? lbs x 16
- 30/40 lbs x 12, 10 lbs less x 4
D2) BB Curls
- bar x 15
- 55 x 12
didnt go all the way up. focused on keeping my wrists tight and emphasis on the biceps.
hope im not too sore tomorrow.
8 hours of sleep. only 10 minutes on treADmill because of track.
body not very sore. just my traps are pretty sore.
threw ~46 in shot (14.74 meters) and 132 in discus (forgot length in meters).
for disc the circle was slippery my first 2 throws, so i didnt go top notch. my second throw actually went awesome, just i fouled so it didnt count.
wasnt feeling well last night or this morning. I went into bed at 11, probably fell asleep at 1130, then woke up at 9, so about 8.5 hours of sleep. did 20 minutes on treadmill for 1 mile. Went to the beach today and totally relaxed. literally didnt move. i layed down and just chilled, then i sat for a bit, then i laid some more.
After the beach had an awesome workout. i felt amazing afterwards. it put me in such a good mood.
A1) Bench Press
- 95 x 5
- 135 x 3
- 165 x 2
- 185 x 1
- 185 x 1
- 185 x 1
- 185 x 1
- 185 x 1
- 185 x 1
- 185 x 1
Got 7 singles today. could have gotten more but decided to stop and will up the weight next single session
A2) Chin Ups (started doing chinups after my first 185 single on the bench)
- BW x 3
- BW + 25 x 3 (PU)
- BW + 45 x 2
- BW + 70 x 1
- BW + 90 x 1
- BW + 105 x 1- perfect rep, locked and everything
- BW + 115 x 1- good rep, didnt totally lock elbows but got 7/8ths of the way up. I consider this a PR!
B) Squats
- 135 x 3
- 185 x 2
- 225 x 2
- 275 x 2
- 315 x 2- set felt really good. i felt my glutes working at the bottom of the reps.
heres what i plan on making my new layout look like:
- heavy singles/doubles
- next day- reps 3-6
- day after- reps 8-10
- Throwing
- repeat
i plan on throwing on either day 2 or 3 as well.
8.5 hours sleep. 20 min on treadmill
A1) Military Press
bar x 5, 75 x 5, 95 x 3
1-3) 115 x 3x3
A2) DB Rows
75 x 3, 90 x 3, 105 x 3
1-3) 115 x 3x3
B1) Reverse grip DL
135 x 5, 185 x 5, 225 x 5, 275 x 5
B2) Hanging Leg Raises
1x16 x BW, 1x12 x 15 lb DB, 4xBW
Good workout. liked reverse grip deads. would like to do them more often. really felt my posterior chain working on them.
Aboves post is YESTERDAYS workout
HERE IS TODAYS
about 6.25 hours of sleep today. kinda tired at around 530. Threw and worked out. 20 minutes on treadmill as well.
Threw 2 disc to every 1 shot. mainly threw shot from the stand, with 4-5 quality glides. my biggest problem is when i release i tend to feel my self pushing OVER the ball, as if giving top spin. not too sure why this is happening.
Disc went well. slowly making progress.
Quality workout.
A1) DB Bench
sets of 6 with 40/50/60,70x8
the 70 set was a good set. all good reps.
A2) Lat Pull DOwn
3x12 (110, 2x140)
B1) Cable Rows with V-Bar
3x8 (100, 130 x 2)
B2) Reverse Curls with set EZ bar
3x12 (35, 45 x 2)
C1) Reverse Lunges- 50 lb DB’s x 9 reps each leg
C2) abs- decline situps- 1x12 with 35 lb DB, 1x8 with 45 lb DB
Good workout as said before. legs were kinda tired so i did only a little bit of work on them.
track today and threw. 20 minutes on treadmill. 8 hours of sleep about.
threw mainly shot, 1 12, then 1 4k. did alot of stand throws and were getting some of them out to about 43ish with the 12, and around 50 area with the 4k.
im not getting better at the glide in shot and thats really bothering me. i threw to the 6th line today, but im still not getting better. I dont like that im practicing and working out, but my shot put isnt going any further. i dont even know what im doing wrong.
threw about 10 disc today, around 6 from a stand and 4 spins. the wind at this circle doesnt help one bit…EVER. its soo bad it ruins all hopes of throwing far. i think for now on if its windy im just not going to throw discus.
about 7 hours 45 minutes of sleep. went to the beach and relaxed all day. didnt work out today. plan on working out tomorrow. I did do 20 minutes on thabout 7 hours 45 minutes of sleep. went to the beach and relaxed all day. didnt work out today. plan on working out tomorrow. I did do 20 minutes on the treadmill before breakfast.e treadmill before breakfast.
about 7 hours of sleep today. I think i got woken up.
20 minutes on treadmill before breakfast. I kinda pigged out throughout the day sampling a whole bunch of food at costco.
Had a good workout. got caught up with talking to an old friend between my last 2 benching sets.
A) Squats
- 135 x 3
- 185 x 2
- 225 x 2
- 275 x 2
- 315 x 2- very good set
- 335 x 2- good set. little bit of strain on the second rep. i got onto my toes on the second rep.
B) Pull Ups
- BW x 3
- BW + 25 x 2
- BW + 45 x 2
- BW + 70 x 1
- BW + 90 x 1
- BW + 105 x 1- very good rep. no leg push. got 3/4 the way up, then strained to lock my elbows at the top but i got it, then i did a slow eccentric.
Just a question- what kind of curls should i do to assist me in the top of the pull up. i felt like the part of my bicep right above my elbow is where my weak point is.
C) Benc Press
- 95 x 5
- 135 x 3
- 165 x 2
- 185 x 1
- 195 x 1- strain about mid way. my left side got caught on the pins where the bar rests, so technically i was doing a slight iso with this rep as well.
- 195 x 1- good rep. decent strain about mid-way to top. There was a long rest in between the 5th and 6th rep, so i was kinda out of the “groove”. i plan on aiming for 5 singles with 195 next workout.
D) Weighted Swiss ball sit ups
- 25 x 12
- 35 x 12
- 35 x 12/8?, 25 x 6?
Im really hoping to get my bench up to 225+ area. i forgot to mention that i weighed 161 on sunday, but that was after my walk on the treadmill. If i can hit a 2.5 BW squat, 1.5 BW bench, and then a 2.5 BW deadlift, i will be set in terms of strength and really start focusing on speed/explosivness. i should probably start incorporating some speed work in slowly to my current workouts.
8 hours of sleep or so. woken to go to the beach No treadmill today.
Overall good workout. my right hand is hurting me alot. its my fingers/right below my fingers by my palm. i dont know what this could be.
A1) Pull Ups
- BW x 3
- BW + 25 x 3
- BW +45x 5
- BW + 45 x 5
- BW + 45 x 5
6?) BW + 45 x 5
- BW + 45 x 6
A2) Overhead Press
1)bar x 5
2) 75 x 3
3) 95 x 2
4) 115 x 3
5) 120 x 3
6) 120 x 3
strain on last rep of last set. goal is to beat 135 by end of summer.
B) Reverse Grip DL
1)135 x 5
2)185 x 5
3)225 x 5
4)275 x 5
Really focused on using my glutes and hammies on these. they were burning after each set.